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Food rankings

Easy-to-digest foods

The 58 foods with our “Easy to digest” tag, ranked by estimated satiety and, when tied, by how much protein they provide per calorie.

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Last updated
Sources
1 primary
Data
USDA FoodData Central

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How this list is built

The list includes every food with our “Easy to digest” tag: soft or low-fat foods that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Foods are ranked by the 1 to 5 estimated satiety score and, when scores tie, by protein per 100 kcal, so the ones that help most with daily protein come first.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

58 easy-to-digest foods

58 foods with the “Easy to digest” tag, ranked by estimated satiety and protein per 100 kcal. For drinks, values are per 100 ml.

  1. Yellowfin tunaProtein per calorie 22.4 g/100 kcal · Protein 36.6 g per serving · Calories 109 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digest5/5
  2. Canned tuna in waterProtein per calorie 22 g/100 kcal · Protein 15.3 g per serving · Calories 116 kcal/100 g · Typical serving 60 g (2 oz)High in proteinEasy to digestNutritious in small servings5/5
  3. CodProtein per calorie 21.7 g/100 kcal · Protein 26.7 g per serving · Calories 82 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digestLow energy density5/5
  4. Egg whitesProtein per calorie 21 g/100 kcal · Protein 7.2 g per serving · Calories 52 kcal/100 g · Typical serving 66 g (2.5 oz)High in proteinEasy to digestLow energy densityHydrating5/5
  5. TilapiaProtein per calorie 20.9 g/100 kcal · Protein 30.2 g per serving · Calories 96 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digestLow energy density5/5
  6. Turkey breastProtein per calorie 20.8 g/100 kcal · Protein 29.6 g per serving · Calories 114 kcal/100 g · Typical serving 125 g (4.5 oz)High in proteinEasy to digest5/5
  7. Pork tenderloinProtein per calorie 19.3 g/100 kcal · Protein 26.3 g per serving · Calories 109 kcal/100 g · Typical serving 125 g (4.5 oz)High in proteinEasy to digest5/5
  8. ShrimpProtein per calorie 19.2 g/100 kcal · Protein 22.8 g per serving · Calories 119 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digest5/5
  9. Sea bassProtein per calorie 19 g/100 kcal · Protein 27.6 g per serving · Calories 97 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digestLow energy density5/5
  10. SkyrProtein per calorie 18.8 g/100 kcal · Protein 17 g per serving · Calories 60 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digestNutritious in small servingsLow energy density5/5
  11. Chicken breastProtein per calorie 18.8 g/100 kcal · Protein 33.8 g per serving · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz)High in proteinEasy to digest5/5
  12. Nonfat Greek yogurtProtein per calorie 17.3 g/100 kcal · Protein 12.8 g per serving · Calories 59 kcal/100 g · Typical serving 125 g (4.5 oz)High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating5/5
  13. ClamsProtein per calorie 17.1 g/100 kcal · Protein 14.7 g per serving · Calories 86 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digestLow energy density5/5
  14. SquidProtein per calorie 17 g/100 kcal · Protein 18.7 g per serving · Calories 92 kcal/100 g · Typical serving 120 g (4 oz)High in proteinEasy to digestLow energy density5/5
  15. Chicken thighProtein per calorie 16.3 g/100 kcal · Protein 23.6 g per serving · Calories 121 kcal/100 g · Typical serving 120 g (4 oz)High in proteinEasy to digest5/5
  16. Pork loinProtein per calorie 15 g/100 kcal · Protein 25.7 g per serving · Calories 143 kcal/100 g · Typical serving 120 g (4 oz)High in proteinEasy to digest5/5
  17. MusselsProtein per calorie 13.8 g/100 kcal · Protein 11.9 g per serving · Calories 86 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digestLow energy density5/5
  18. Cottage cheeseProtein per calorie 12.8 g/100 kcal · Protein 10.4 g per serving · Calories 81 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digestNutritious in small servingsLow energy density5/5
  19. Firm tofuProtein per calorie 11.6 g/100 kcal · Protein 9 g per serving · Calories 78 kcal/100 g · Typical serving 100 g (3.5 oz)Easy to digestLow energy density5/5
  20. Chicken soup (caldo de pollo)Protein per calorie 11.3 g/100 kcal · Protein 15.6 g per serving · Calories 55 kcal/100 g · Typical serving 250 g (9 oz)Easy to digestLow energy densityHydrating5/5
  21. Cooked asparagusProtein per calorie 10.9 g/100 kcal · Protein 2.9 g per serving · Calories 22 kcal/100 g · Typical serving 120 g (4 oz)Easy to digestLow energy densityHydrating5/5
  22. Nonfat yogurtProtein per calorie 10.2 g/100 kcal · Protein 7.2 g per serving · Calories 56 kcal/100 g · Typical serving 125 g (4.5 oz)Easy to digestLow energy densityHydrating5/5
  23. Cooked Swiss chardProtein per calorie 9.4 g/100 kcal · Protein 2.8 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  24. Plain Greek yogurtProtein per calorie 9.3 g/100 kcal · Protein 11.3 g per serving · Calories 97 kcal/100 g · Typical serving 125 g (4.5 oz)Easy to digestNutritious in small servingsLow energy density5/5
  25. EggProtein per calorie 8.8 g/100 kcal · Protein 6.9 g per serving · Calories 143 kcal/100 g · Typical serving 55 g (2 oz)High in proteinEasy to digestNutritious in small servings5/5
  26. Part-skim ricottaProtein per calorie 8.3 g/100 kcal · Protein 11.4 g per serving · Calories 138 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digestNutritious in small servings5/5
  27. Hard-boiled eggProtein per calorie 8.1 g/100 kcal · Protein 6.3 g per serving · Calories 155 kcal/100 g · Typical serving 50 g (2 oz)High in proteinEasy to digestNutritious in small servings5/5
  28. ZucchiniProtein per calorie 7.1 g/100 kcal · Protein 1.8 g per serving · Calories 17 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  29. Green beansProtein per calorie 5.9 g/100 kcal · Protein 2.7 g per serving · Calories 31 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  30. Plain yogurtProtein per calorie 5.7 g/100 kcal · Protein 4.3 g per serving · Calories 61 kcal/100 g · Typical serving 125 g (4.5 oz)Easy to digestLow energy densityHydrating5/5
  31. Cooked pumpkinProtein per calorie 3.6 g/100 kcal · Protein 1.1 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  32. OatmealProtein per calorie 3.6 g/100 kcal · Protein 5.1 g per serving · Calories 71 kcal/100 g · Typical serving 200 g (7 oz)Easy to digestLow energy density5/5
  33. Cooked chayoteProtein per calorie 2.6 g/100 kcal · Protein 0.9 g per serving · Calories 24 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  34. PeachProtein per calorie 2.3 g/100 kcal · Protein 1.4 g per serving · Calories 39 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  35. CherimoyaProtein per calorie 2.1 g/100 kcal · Protein 2.4 g per serving · Calories 75 kcal/100 g · Typical serving 150 g (5.5 oz)High in fiberEasy to digestLow energy density5/5
  36. Boiled sweet potatoProtein per calorie 1.8 g/100 kcal · Protein 1.6 g per serving · Calories 76 kcal/100 g · Typical serving 120 g (4 oz)Easy to digestLow energy density5/5
  37. SoursopProtein per calorie 1.5 g/100 kcal · Protein 1.3 g per serving · Calories 66 kcal/100 g · Typical serving 125 g (4.5 oz)High in fiberEasy to digestLow energy density5/5
  38. Honeydew melonProtein per calorie 1.5 g/100 kcal · Protein 1.1 g per serving · Calories 36 kcal/100 g · Typical serving 200 g (7 oz)Easy to digestLow energy densityHydrating5/5
  39. PapayaProtein per calorie 1.1 g/100 kcal · Protein 0.7 g per serving · Calories 43 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  40. Cooked chicken breastProtein per calorie 19.2 g/100 kcal · Protein 29 g per serving · Calories 151 kcal/100 g · Typical serving 100 g (3.5 oz)High in proteinEasy to digest4/5
  41. Low-fat kefirProtein per calorie 8.8 g/100 kcal · Protein 7.6 g per serving · Calories 43 kcal/100 g · Typical serving 200 g (7 oz)Easy to digestLow energy densityHydrating4/5
  42. Scrambled eggsProtein per calorie 6.7 g/100 kcal · Protein 12 g per serving · Calories 149 kcal/100 g · Typical serving 120 g (4 oz)Easy to digestNutritious in small servings4/5
  43. Boiled potatoProtein per calorie 2.1 g/100 kcal · Protein 2.8 g per serving · Calories 87 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy density4/5
  44. Yam (ñame)Protein per calorie 1.3 g/100 kcal · Protein 1.9 g per serving · Calories 116 kcal/100 g · Typical serving 130 g (4.5 oz)High in fiberEasy to digest4/5
  45. BananaProtein per calorie 1.2 g/100 kcal · Protein 1.3 g per serving · Calories 89 kcal/100 g · Typical serving 120 g (4 oz)Easy to digestLow energy density4/5
  46. Stewed rabbitProtein per calorie 14.8 g/100 kcal · Protein 36.5 g per serving · Calories 206 kcal/100 g · Typical serving 120 g (4 oz)High in proteinEasy to digest3/5
  47. Vegetable brothProtein per calorie 4.8 g/100 kcal · Protein 0.6 g per serving · Calories 5 kcal/100 g · Typical serving 250 ml (8.5 fl oz)Easy to digestLow energy densityHydrating3/5
  48. Cooked couscousProtein per calorie 3.4 g/100 kcal · Protein 5.7 g per serving · Calories 112 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digest3/5
  49. Noodle soup (sopa de fideo)Protein per calorie 2.7 g/100 kcal · Protein 6.4 g per serving · Calories 95 kcal/100 g · Typical serving 250 g (9 oz)Easy to digestLow energy density3/5
  50. Boiled green plantainProtein per calorie 0.9 g/100 kcal · Protein 1.3 g per serving · Calories 121 kcal/100 g · Typical serving 120 g (4 oz)Easy to digest3/5
  51. Taro (malanga)Protein per calorie 0.4 g/100 kcal · Protein 0.7 g per serving · Calories 142 kcal/100 g · Typical serving 130 g (4.5 oz)High in fiberEasy to digest3/5
  52. Queso frescoProtein per calorie 6.1 g/100 kcal · Protein 10.9 g per serving · Calories 299 kcal/100 g · Typical serving 60 g (2 oz)High in proteinEasy to digestNutritious in small servings2/5
  53. Flan (caramel custard)Protein per calorie 3.1 g/100 kcal · Protein 4.5 g per serving · Calories 145 kcal/100 g · Typical serving 100 g (3.5 oz)Easy to digest2/5
  54. Arroz con leche (rice pudding)Protein per calorie 2.2 g/100 kcal · Protein 4.8 g per serving · Calories 146 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digest2/5
  55. Cooked white riceProtein per calorie 2.1 g/100 kcal · Protein 4 g per serving · Calories 130 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digest2/5
  56. Baked ripe plantainProtein per calorie 1 g/100 kcal · Protein 1.5 g per serving · Calories 155 kcal/100 g · Typical serving 100 g (3.5 oz)Easy to digest2/5
  57. AtoleProtein per calorie 2 g/100 kcal · Protein 4.2 g per serving · Calories 86 kcal/100 g · Typical serving 250 ml (8.5 fl oz)Easy to digestLow energy density1/5
  58. Cassava (yuca)Protein per calorie 0.7 g/100 kcal · Protein 2.1 g per serving · Calories 191 kcal/100 g · Typical serving 150 g (5.5 oz)Easy to digest1/5

How to use this list

These are options for days with nausea or when you get full quickly. Eating slowly and in small servings often helps, and so does giving priority to the ones with protein, such as white fish, chicken, eggs, or yogurt; broths and soft fruit also add fluid.

If nausea or vomiting keeps you from eating or drinking, or lasts several days, talk to your doctor.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Nausea on Ozempic, Wegovy or Zepbound: What to Eat and What to Avoid.

Related tool

To combine this tag with others or with a category, use the filling foods finder, already filtered to “Easy to digest”.

Other food rankings

Tolerance and snacks

Protein

Fiber

Calories and macros

Micronutrients and fats

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .