The feeling of fullness after you eat, known as satiety, can help you ward off hunger and manage your weight. Some foods can leave you full longer, while others don’t satisfy you as much. Generally, whole, unprocessed foods are the most filling. Those with a lot of fiber and protein usually leave you feeling more satiated than sugary,processed foods.Yourmetabolism, which is your body’s process of converting food into energy, also helps determine how long you feel full.GMVozd/ Getty ImagesWhat Makes a Food Filling?Researchers devised a satiety index, a tool for measuring how satisfyingly full different foods can make you.This metric helps experts categorize foods according to their ability to fill you up.Satiating foods contain a lot of nutrients. Usually, they contain higher amounts of:Fiber: Takes longer to digest, which leaves you feeling fullerHealthyfats: May improve your metabolic health and give you energyProtein: Alters hunger hormones, includingghrelinandglucagon-like peptide 1(GLP-1)Water: Foods with a high water content can add volume to your stomach, making you feel fullA Word From VerywellFoods rich in protein, fiber, and healthy fats help fill you up and satisfy you between meals. For a healthy snack, try veggies with a scoop of fiber-rich hummus or sprinkle walnuts and berries on a bowl of oatmeal for a filling breakfast.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARDA List of the Most Filling FoodsBoiled or Baked PotatoesPotatoes were ranked the most satisfying food in the Satiety Index study, which ranked 38 foods.Potatoes contain carbohydrates, water, fiber, vitamins, and minerals. Some research suggests that potatoes may be filling because they contain a protein called proteinase inhibitor 2 (PI2), which is known to help control appetite.EggsEggscontain protein, vitamins, and omega-3 fatty acids. Justone large egg has more than 6 grams of protein.In one study, participants who ate two eggs daily over four weeks had lower levels of the hunger hormone ghrelin than those who ate a pack of oatmeal for breakfast.OatmealThough it may not fill you up as much as eggs, oatmeal is anothersatisfying food. It contains a good amount of fiber, including a type of soluble fiber calledbeta-glucan, which delays stomach emptying.Studies show that people who eat oatmeal feel less hungry than those who eat prepared cereals. They also tend to eat fewer calories at lunch.FishOn the satiety index, fish ranks second after potatoes.Some research suggests that the protein in fish may have a greater effect on satiety than the protein in other food sources.Healthy fish optionsinclude:AnchoviesSalmonSardinesTunaWhitefishSoupsSoups contain water, which is not only hydrating but can keep you feeling full. They can also contain protein, high-fiber vegetables, vitamins, and minerals, depending on the type. Some research suggests that soups may fill you up more than traditional meals with the same ingredients.However, be careful with canned soups. Many are high in sodium and contain processed ingredients.Lean MeatLean meats, like beef and chicken, tend to be very filling, and the protein content keeps you full longer and controls your appetite. However, eat red meat in moderation, as excessive consumption is linked to chronic conditions likecolon cancerand heart disease.Greek YogurtGreek yogurtcontains filling protein and fat. It’s a healthy snack that may eliminate hunger pangs. One study found that women who ate high-protein Greek yogurt felt full longer, were less hungry, and ate dinner later compared to those who ate lower-protein snacks.VegetablesVeggies are considered high-volume, low-calorie foods. This means they contain fiber and water, which can help fill you up and promote satiety, yet they are low in calories.Vegetablesare also packed with vitamins, minerals, and antioxidants. Research shows eating veggies regularly can lower the risk of certain diseases, including sometypes of cancer.Cottage CheeseCottage cheeseis anotherhigh-protein foodthat can help satisfy your hunger. It’s also high in calcium and other nutrients. One small study found that cottage cheese can help you feel full. The research also showed that the filling effect of cottage cheese was similar to that of eggs.Legumes and BeansLegumesand beans are packed with fiber and protein, which promote fullness. In one study, participants felt 31% fuller after eating pulses (edible seeds in the legume family) than pasta and bread.Some other examples of legumes include:LentilsPeasSoybeansFruitFruitcontains fiber, vitamins, minerals, antioxidants, and water. The high fiber content in fruit can help slow digestion, which leaves you feeling fuller longer. On the satiety index,orangesranked the highest of all the fruits studied.However, any fruit is a healthy choice that will leave you satisfied.QuinoaQuinoais a good source of protein and fiber, which can keep you feeling full. One cup of quinoa contains about 8 grams of protein and 5 grams of fiber.Quinoa is a complete protein containing all essential amino acids your body can’t make alone.This grain can be added to various dishes, soups, or desserts.NutsNutsare high in nutrients, protein, and healthy fats. Some research suggests that eating nuts between meals may help satisfy hunger without leading to weight gain.Nuts to consider include:AlmondsCashewsMacadamia nutsPistachiosWalnutsMCT OilMedium-chain triglyceride (MCT) oilis a type of saturated fat. Some studies suggest this oil can suppress appetite. People who consumed MCT oil in a liquid form at breakfast ate significantly fewer calories throughout the day than those who didn’t.MCT oil can be found naturally in certain foods, including:ButterCheeseCoconut oilDark chocolateNutsPalm kernel oilPopcornPopcornis low in calories but contains fiber and antioxidants. It’s a good alternative to other snack foods, like potato chips or cookies.However, be careful when adding ingredients like salt and butter, as they can add unnecessary fat and calories. Try using healthy oils instead.Low-Fat Dairy ProductsLow-fat dairy products, like milk, cheese, and yogurt, can promote satiety. They contain protein and other nutrients, such as calcium. Research shows that low-fat dairy products can help you feel fuller for longer. One study found that eating more high-fat dairy products was linked to less weight gain and a lower risk of obesity in middle-aged and older women.Peanut ButterPeanut butter contains both protein and fat, which can help curb hunger. In one study, women experiencing obesity who added about 3 tablespoons of peanut butter to their breakfast reported more fullness than people in a control group not getting peanut butter.Thehealthy fats in peanut buttercan also lower levels oflow-density lipoprotein(LDL) cholesterol (considered “bad” cholesterol) and increasehigh-density lipoprotein(HDL) cholesterol (“bad” cholesterol).SummaryThe foods you eat impact how full you feel. Experts use The satiety index to measure the satiety of different foods. Typically, healthy, unprocessed foods, such as lean meats, fruits and vegetables, legumes, nuts, quinoa, popcorn, low-fat dairy products, and more, will be the most satisfying. Adding these foods to your diet can help you manage hunger and maintain a healthy weight.
The feeling of fullness after you eat, known as satiety, can help you ward off hunger and manage your weight. Some foods can leave you full longer, while others don’t satisfy you as much. Generally, whole, unprocessed foods are the most filling. Those with a lot of fiber and protein usually leave you feeling more satiated than sugary,processed foods.
Yourmetabolism, which is your body’s process of converting food into energy, also helps determine how long you feel full.
GMVozd/ Getty Images
What Makes a Food Filling?
Researchers devised a satiety index, a tool for measuring how satisfyingly full different foods can make you.This metric helps experts categorize foods according to their ability to fill you up.
Satiating foods contain a lot of nutrients. Usually, they contain higher amounts of:
A Word From VerywellFoods rich in protein, fiber, and healthy fats help fill you up and satisfy you between meals. For a healthy snack, try veggies with a scoop of fiber-rich hummus or sprinkle walnuts and berries on a bowl of oatmeal for a filling breakfast.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Foods rich in protein, fiber, and healthy fats help fill you up and satisfy you between meals. For a healthy snack, try veggies with a scoop of fiber-rich hummus or sprinkle walnuts and berries on a bowl of oatmeal for a filling breakfast.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Foods rich in protein, fiber, and healthy fats help fill you up and satisfy you between meals. For a healthy snack, try veggies with a scoop of fiber-rich hummus or sprinkle walnuts and berries on a bowl of oatmeal for a filling breakfast.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A List of the Most Filling Foods
Boiled or Baked Potatoes
Potatoes were ranked the most satisfying food in the Satiety Index study, which ranked 38 foods.Potatoes contain carbohydrates, water, fiber, vitamins, and minerals. Some research suggests that potatoes may be filling because they contain a protein called proteinase inhibitor 2 (PI2), which is known to help control appetite.
Eggs
Eggscontain protein, vitamins, and omega-3 fatty acids. Justone large egg has more than 6 grams of protein.In one study, participants who ate two eggs daily over four weeks had lower levels of the hunger hormone ghrelin than those who ate a pack of oatmeal for breakfast.
Oatmeal
Though it may not fill you up as much as eggs, oatmeal is anothersatisfying food. It contains a good amount of fiber, including a type of soluble fiber calledbeta-glucan, which delays stomach emptying.Studies show that people who eat oatmeal feel less hungry than those who eat prepared cereals. They also tend to eat fewer calories at lunch.
Fish
On the satiety index, fish ranks second after potatoes.Some research suggests that the protein in fish may have a greater effect on satiety than the protein in other food sources.Healthy fish optionsinclude:
Soups
Soups contain water, which is not only hydrating but can keep you feeling full. They can also contain protein, high-fiber vegetables, vitamins, and minerals, depending on the type. Some research suggests that soups may fill you up more than traditional meals with the same ingredients.However, be careful with canned soups. Many are high in sodium and contain processed ingredients.
Lean Meat
Lean meats, like beef and chicken, tend to be very filling, and the protein content keeps you full longer and controls your appetite. However, eat red meat in moderation, as excessive consumption is linked to chronic conditions likecolon cancerand heart disease.
Greek Yogurt
Greek yogurtcontains filling protein and fat. It’s a healthy snack that may eliminate hunger pangs. One study found that women who ate high-protein Greek yogurt felt full longer, were less hungry, and ate dinner later compared to those who ate lower-protein snacks.
Vegetables
Veggies are considered high-volume, low-calorie foods. This means they contain fiber and water, which can help fill you up and promote satiety, yet they are low in calories.Vegetablesare also packed with vitamins, minerals, and antioxidants. Research shows eating veggies regularly can lower the risk of certain diseases, including sometypes of cancer.
Cottage Cheese
Cottage cheeseis anotherhigh-protein foodthat can help satisfy your hunger. It’s also high in calcium and other nutrients. One small study found that cottage cheese can help you feel full. The research also showed that the filling effect of cottage cheese was similar to that of eggs.
Legumes and Beans
Legumesand beans are packed with fiber and protein, which promote fullness. In one study, participants felt 31% fuller after eating pulses (edible seeds in the legume family) than pasta and bread.Some other examples of legumes include:
Fruit
Fruitcontains fiber, vitamins, minerals, antioxidants, and water. The high fiber content in fruit can help slow digestion, which leaves you feeling fuller longer. On the satiety index,orangesranked the highest of all the fruits studied.However, any fruit is a healthy choice that will leave you satisfied.
Quinoa
Quinoais a good source of protein and fiber, which can keep you feeling full. One cup of quinoa contains about 8 grams of protein and 5 grams of fiber.Quinoa is a complete protein containing all essential amino acids your body can’t make alone.This grain can be added to various dishes, soups, or desserts.
Nuts
Nutsare high in nutrients, protein, and healthy fats. Some research suggests that eating nuts between meals may help satisfy hunger without leading to weight gain.Nuts to consider include:
MCT Oil
Medium-chain triglyceride (MCT) oilis a type of saturated fat. Some studies suggest this oil can suppress appetite. People who consumed MCT oil in a liquid form at breakfast ate significantly fewer calories throughout the day than those who didn’t.MCT oil can be found naturally in certain foods, including:
Popcorn
Popcornis low in calories but contains fiber and antioxidants. It’s a good alternative to other snack foods, like potato chips or cookies.However, be careful when adding ingredients like salt and butter, as they can add unnecessary fat and calories. Try using healthy oils instead.
Low-Fat Dairy Products
Low-fat dairy products, like milk, cheese, and yogurt, can promote satiety. They contain protein and other nutrients, such as calcium. Research shows that low-fat dairy products can help you feel fuller for longer. One study found that eating more high-fat dairy products was linked to less weight gain and a lower risk of obesity in middle-aged and older women.
Peanut Butter
Peanut butter contains both protein and fat, which can help curb hunger. In one study, women experiencing obesity who added about 3 tablespoons of peanut butter to their breakfast reported more fullness than people in a control group not getting peanut butter.
Thehealthy fats in peanut buttercan also lower levels oflow-density lipoprotein(LDL) cholesterol (considered “bad” cholesterol) and increasehigh-density lipoprotein(HDL) cholesterol (“bad” cholesterol).
Summary
The foods you eat impact how full you feel. Experts use The satiety index to measure the satiety of different foods. Typically, healthy, unprocessed foods, such as lean meats, fruits and vegetables, legumes, nuts, quinoa, popcorn, low-fat dairy products, and more, will be the most satisfying. Adding these foods to your diet can help you manage hunger and maintain a healthy weight.
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Tremblay A, Bellisle F.Nutrients, satiety, and control of energy intake.Appl Physiol Nutr Metab. 2015;40(10):971-979. doi:10.1139/apnm-2014-0549
Holt SH, Miller JC, Petocz P, Farmakalidis E.A satiety index of common foods.Eur J Clin Nutr. 1995;49(9):675-690
Harvard T.H. Chan School of Public Health.Fiber.
Maher T, Sampson A, Goslawska M, et al.Food intake and satiety response after medium-chain triglycerides ingested as solid or liquid.Nutrients. 2019;11(7):1638. doi:10.3390/nu11071638
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028
AARP.13 foods with high water content.
Flechtner-Mors M, Thoma U, Wittmann R, et al.The effect of potato protease inhibitor ii on gastrointestinal hormones and satiety in humans during weight reduction.Diabetes Metab Syndr Obes. 2020;13:521-534. doi: 10.2147/DMSO.S201853.
U.S. Department of Agriculture.Eggs.
Missimer A, DiMarco DM, Andersen CJ, et al.Consuming two eggs per day, as compared to an oatmeal breakfast, decreases plasma ghrelin while maintaining the ldl/hdl ratio.Nutrients. 2017;9(2):89. doi:10.3390/nu9020089
U.S. Department of Agriculture.Oats, whole grain, rolled, old fashioned.
Rebello CJ, Johnson WD, Martin CK, et al.Instant oatmeal increases satiety and reduces energy intake compared to a ready-to-eat oat-based breakfast cereal: a randomized crossover trial.J Am Coll Nutr. 2016;35(1):41-49. doi: 10.1080/07315724.2015.1032442
Gilbert JA, Bendsen NT, Tremblay A, Astrup A.Effect of proteins from different sources on body composition.Nutrition, Metabolism and Cardiovascular Diseases. 2011;21:B16-B31. doi: 10.1016/j.numecd.2010.12.008.
Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A.Food texture influences on satiety: systematic review and meta-analysis.Sci Rep. 2020;10:12929. doi:10.1038/s41598-020-69504-y
National Institute of Health.Eating red meat daily triples heart disease-related chemical.
Douglas SM, Ortinau LC, Hoertel HA, Leidy HJ.Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women.Appetite. 2013;60(1):117-122. doi:10.1016/j.appet.2012.09.012
NIH:Fruit and vegetable consumption.
Marsset-Baglieri A, Fromentin G, Nau F, et al.The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.Appetite. 2015;90:136-143. doi:10.1016/j.appet.2015.03.010
U.S. Department of Agriculture.Quinoa, cooked.
Harvard Health.Quinoa.
Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162
American Heart Association.Popcorn as a snack: healthy hit or dietary horror show?
Rautiainen S, Wang L, Lee IM, Manson JE, Buring JE, Sesso HD.Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study.Am J Clin Nutr. 2016;103(4):979-988. doi:10.3945/ajcn.115.118406
Reis CEG, Ribeiro DN, Costa NMB, et al.Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial.Br J Nutr. 2013;109(11):2015-2023. doi:10.1017/S0007114512004217
American Heart Association.The skinny on fats.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
