Foods
Nutrition and satiety data for 219 everyday foods, from eggs and lentils to tortillas and plantains, with the values that matter most for feeling full: protein, fiber, water, and energy density.
Nutrition values are per 100 g (3.5 oz) of the food as described (raw, cooked, or drained) and come from the USDA FoodData Central database. Each food page also shows a typical serving in grams and ounces, with cups where a cup measure makes sense.
The 1 to 5 satiety score is our own estimate: it adds points for low energy density, protein, fiber, and water, and subtracts points for drinks with calories. When a food was measured in the Holt satiety index (1995), its page shows that result too, along with notes on how the food tends to sit on a GLP-1 medication such as Ozempic, Wegovy, Mounjaro, or Zepbound.
For ready-made lists, such as the foods highest in protein or fiber, see the food rankings.
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Values per 100 g of the food as described. Source: USDA FoodData Central. Satiety: our own estimate from 1 to 5.