11 Extremely Satiating Foods to Keep Hunger Pangs at Bay
Say goodbye to cravings, energy dips, and lack-luster snacks.
John Lawson/Getty Images
More often than not, our goal when eating is to feel satisfied and nourished for a while afterward. A food’s “staying power,” or its ability to leave you (comfortably) full—and not thinking about food for a reasonable amount of time after eating—not only helps you save money on food and provides lasting energy, but it’s also indicative of its healthy nutritional make-up. But what nutrients offer the benefit of satisfying your natural appetite—and in which foods can you find them? Here’s a list of satiating, nutritious foods to include in your meals and snacks for all-day energy.
Related: The 9 Smartest, Healthiest Snacking Tips to Follow Every Day, According to Nutritionists
What Makes a Food More Satiating?
“The satiating power of a food or drink comes down to its nutrient density,” says Jordan Hill, MCD, RD, CSSD, lead registered dietitian at Top Nutrition Coaching. “Typically, foods higher in protein, fiber, fat, and water will keep someone fuller longer.”
Protein, fat, and fiber all take longer to digest, slowing down the metabolic process. This results in delayed nutrient absorption, helping feelings of fullness and satisfaction last for a longer period of time after eating foods rich in these nutrients.
This also leads to a dulled blood sugar response, meaning that blood sugars will rise (and fall) more gradually after eating. More moderate blood sugar spikes and dips are a major benefit for those with metabolic concerns, like type 2 diabetes, while also increasing overall satisfaction, as foods that result in more rapid blood sugar spikes and declines typically leave us hungry, craving, and low in energy not long after eating.
When looking at a nutrition label on snacks and grocery items, you can reach for those with two or more grams of protein, fat, and/or fiber for an even more satiating bite.
Examples of foods that are great sources of each nutrient:
Protein-Rich Foods: Lean meats, fish, eggs, dairy, tofu, tempeh, whole grains, nuts, seeds, and legumes like beans, peas, lentils
Healthy-Fat-Rich Foods: Nuts, seeds, olives, olive oil, avocado, avocado oil, fatty fish
High-Fiber Foods: Whole grains, fruits, vegetables, nuts, seeds, legumes
“Water content of food also adds volume to the stomach, leading to a sense of fullness,” Hill says. And thankfully, water can be found in many more places in the diet than just beverages, including in many delicious fruits and vegetables.
Adding a source of protein, fiber, or unsaturated fats to a meal or snack—or a combination of a few or all of them—will make it extra-satisfying. Toast is delicious—but avocado toast, nut butter toast, or toast with an egg will quell your appetite even more.
Related: Complete Protein Foods—Plus How to Combine Incomplete Proteins
The Satiety Index
With life as busy as it is, looking up the nutrition information of every piece of food and counting its protein/fat/fiber content is simply not realistic (or encouraged!). In 1995 Australian researchers came up with a metric to measure the satiety of different foods known as the Satiety Index.
“The Satiety Index is a tool that rates the satiating effort of different foods,” Hill explains. It scores foods based on how satiated they make people feel, from extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied.”
For the study, the researchers analyzed 38 different foods, giving each a satiety index (SI) score based on a 240-calorie portion. White bread was used as the control with an SI of 100%. The lowest SI food they tested was a croissant with a score of 47%, and the highest-satiety food was found to be potatoes at 323%.
Due to both the limited number of foods analyzed and a nearly 30-year-old timestamp, this original index isn’t often referred to in everyday healthcare and dietetics practices. However, certain concepts behind it, like nutrient density and the healthy nutrients noted, definitely are.
Most Satiating Foods
Taking all this information into account, we’ve compiled a list of some of the most satiating foods you can find and incorporate into different snacks and dishes. “It is OK to eat foods that don’t keep us as satiated, of course," Hill notes. "However, pairing them with more satisfying foods can help you enjoy them while also staying full longer.”
By adding these options into your everyday routine, you’ll end up feeling (appropriately) full, energized, and nourished—without feeling like you need another bite of something to finish the job.
Nuts and Seeds
Eating nuts and seeds of really any variety will help promote fullness and satisfaction. This is because they contain protein, healthy fats, and fiber, earning their way to the top of the list.
Soups
While soups can contain a wide variety of ingredients, they’re an easy vessel for healthy, hearty sources of protein (animal or plant-based), high-fiber vegetables, and plenty of hydrating water.
Eggs
There’s a reason so many Americans choose to start their day with a healthy serving of eggs. Eggs are both rich in protein and fat, which equates to long-lasting satisfaction. It is worth noting that the fat found in eggs is mostly dietary cholesterol. However, that might not be as large of a concern as we once thought—developing research has found that dietary cholesterol intake isn’t as directly correlated to heart disease as previously regarded in recent decades.
Related: The Healthiest Breakfast Foods to Jump-Start Your Day, According to Dietitians
Smoothies
Aside from how convenient and delicious smoothies are, these nutrient-packed sips can be quite filling—if you load them up with the right stuff. To ensure your smoothies have some protein, healthy fat, and/or fiber, include ingredients like nut butters, a protein powder, yogurt, milk (dairy or non-dairy), fruits, veggies, greens powders, chia seeds, hemp seeds, avocado, and more.
Oranges
Interestingly enough, oranges ranked the highest on the Satiety Index out of all the fruits researchers tested, at 202%. This is likely related to oranges’ high fiber and water content found in this zesty winter fruit. Add orange segments on top of toast with creamy ricotta cheese, a refreshing, fruity citrus salad, or a dinner salad with salty cheese and nuts.
Greek Yogurt
Pretty much any yogurt will fill you up and keep you sated, but Greek yogurt, which is even thicker than regular yogurt, offers a greater amount of protein. While any Greek yogurt is a delicious high-protein option, full-fat varieties will be even more filling. Full-fat yogurt does contain a higher amount of saturated fat, however, similarly to the dietary cholesterol narrative, some studies have found that saturated fat intake is not as directly linked to heart disease as it was once believed to be.
Whole Wheat Pasta
Whole-Wheat Pasta With Chard and Pine Nuts
While traditional pasta made with white flour is undoubtedly delicious, whole wheat pasta has been making a comeback as more people prioritize increasing their fiber intake. The additional fiber boost in whole grain products, like whole wheat pastas, not only supports better heart, metabolic, immune, and overall health, but it will also help you leave the table feeling full and happy long after enjoying it.
Seafood
Victor Protasio
Whether it’s fish, shellfish, or otherwise, seafood is another satisfying source of protein and healthy fat. In fact, white fish was one of the highest SI foods studied with a score of 225%. Fatty fish options like salmon, tuna, sardines, and anchovies are also excellent choices.
Popcorn
Popcorn is the ultimate snack food, whether you’re at the movie theater or on the couch at home. It’s just a bonus that it’s absolutely loaded with satisfying fiber—with an SI score of 154% to prove it! While butter and salt are always tasty popcorn toppings, you can also add unsaturated fat olive oil, or vitamin- and protein-packed nutritional yeast instead for even more good-for-you nutrients.
Skin-On Potatoes
Cheesy Twice-Baked Sweet Potatoes With Black Beans and Avocado
Potatoes are complex carbohydrates that are high in fiber, especially when enjoyed with their skins on (sweet potatoes, too!). As mentioned, potatoes earned the highest ranking as the most satisfying food, based on the Satiety Index study.
Related: Surprise: Potatoes Offer More Immunity-Boosting Nutrients Per Dollar Than Most Other Produce
Beans
Buttery Shrimp With Marinated White Beans
Like their other legume cousins, lentils and peas, beans are guaranteed to leave you feeling super satiated, thanks to their impressive combo of protein and fiber. They pair perfectly in soups, salads, tacos, pastas, and so much more.
Related: The 30 Healthiest Foods to Eat Every Day
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