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Food rankings

Most filling foods per calorie

The 40 solid foods with the highest estimated satiety and the lowest energy density, plus the 21 that the Holt satiety index (1995) measured in people.

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Data
USDA FoodData Central

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How this list is built

The main table ranks foods by our 1 to 5 estimated satiety score and, when scores tie, by the lowest energy density (kcal per 100 g): between two equally filling foods, the one with less energy per bite comes first. Condiments and drinks are left out, because calories from a drink tend to be less filling than the same calories from solid food.

The estimated satiety score starts at 1 point and adds points for low energy density, for protein and fiber per 100 kcal, and for water in solid foods. The second table is a real measurement: the Holt satiety index (1995) compared 240 kcal servings of 38 foods in people, with white bread as the reference (100). It only includes the foods on this site that the study measured.

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. The Holt index, on the other hand, was measured in people (Holt and colleagues, 1995).

The 40 most filling foods per calorie

40 solid foods ranked by estimated satiety (highest first) and, when tied, by fewer kcal per 100 g.

  1. CeleryCalories 14 kcal/100 g · Protein per calorie 4.9 g/100 kcal · Fiber 1.6 g/100 g · Typical serving 40 g (1.5 oz)Low energy densityHydrating5/5
  2. Cooked nopalesCalories 15 kcal/100 g · Protein per calorie 9 g/100 kcal · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydrating5/5
  3. CucumberCalories 15 kcal/100 g · Protein per calorie 4.3 g/100 kcal · Fiber 0.5 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydrating5/5
  4. RadishesCalories 16 kcal/100 g · Protein per calorie 4.3 g/100 kcal · Fiber 1.6 g/100 g · Typical serving 50 g (2 oz)Low energy densityHydratingMay cause bloating5/5
  5. Romaine lettuceCalories 17 kcal/100 g · Protein per calorie 7.2 g/100 kcal · Fiber 2.1 g/100 g · Typical serving 80 g (3 oz)Low energy densityHydrating5/5
  6. ZucchiniCalories 17 kcal/100 g · Protein per calorie 7.1 g/100 kcal · Fiber 1 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  7. TomatoCalories 18 kcal/100 g · Protein per calorie 4.9 g/100 kcal · Fiber 1.2 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydrating5/5
  8. Cooked pumpkinCalories 20 kcal/100 g · Protein per calorie 3.6 g/100 kcal · Fiber 1.1 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  9. Cooked Swiss chardCalories 20 kcal/100 g · Protein per calorie 9.4 g/100 kcal · Fiber 2.1 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  10. Green bell pepperCalories 20 kcal/100 g · Protein per calorie 4.3 g/100 kcal · Fiber 1.7 g/100 g · Typical serving 120 g (4 oz)Low energy densityHydrating5/5
  11. Cooked asparagusCalories 22 kcal/100 g · Protein per calorie 10.9 g/100 kcal · Fiber 2 g/100 g · Typical serving 120 g (4 oz)Easy to digestLow energy densityHydrating5/5
  12. White mushroomsCalories 22 kcal/100 g · Protein per calorie 14 g/100 kcal · Fiber 1 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydrating5/5
  13. SpinachCalories 23 kcal/100 g · Protein per calorie 12.4 g/100 kcal · Fiber 2.2 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydrating5/5
  14. Cooked chayoteCalories 24 kcal/100 g · Protein per calorie 2.6 g/100 kcal · Fiber 2.8 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  15. ArugulaCalories 25 kcal/100 g · Protein per calorie 10.3 g/100 kcal · Fiber 1.6 g/100 g · Typical serving 30 g (1 oz)Low energy densityHydrating5/5
  16. CabbageCalories 25 kcal/100 g · Protein per calorie 5.1 g/100 kcal · Fiber 2.5 g/100 g · Typical serving 80 g (3 oz)Low energy densityHydratingMay cause bloating5/5
  17. CauliflowerCalories 25 kcal/100 g · Protein per calorie 7.7 g/100 kcal · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydratingMay cause bloating5/5
  18. EggplantCalories 25 kcal/100 g · Protein per calorie 3.9 g/100 kcal · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz)High in fiberLow energy densityHydrating5/5
  19. Red bell pepperCalories 26 kcal/100 g · Protein per calorie 3.8 g/100 kcal · Fiber 2.1 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydrating5/5
  20. Cooked leeksCalories 31 kcal/100 g · Protein per calorie 2.6 g/100 kcal · Fiber 1 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydratingMay cause bloating5/5
  21. Green beansCalories 31 kcal/100 g · Protein per calorie 5.9 g/100 kcal · Fiber 2.7 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  22. GrapefruitCalories 32 kcal/100 g · Protein per calorie 2 g/100 kcal · Fiber 1.1 g/100 g · Typical serving 120 g (4 oz)Low energy densityHydrating5/5
  23. StrawberriesCalories 32 kcal/100 g · Protein per calorie 2.1 g/100 kcal · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydrating5/5
  24. BroccoliCalories 34 kcal/100 g · Protein per calorie 8.3 g/100 kcal · Fiber 2.6 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydratingMay cause bloating5/5
  25. KaleCalories 35 kcal/100 g · Protein per calorie 8.3 g/100 kcal · Fiber 4.1 g/100 g · Typical serving 50 g (2 oz)High in fiberLow energy densityHydratingMay cause bloating5/5
  26. Brussels sproutsCalories 36 kcal/100 g · Protein per calorie 7.1 g/100 kcal · Fiber 2.6 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydratingMay cause bloating5/5
  27. Honeydew melonCalories 36 kcal/100 g · Protein per calorie 1.5 g/100 kcal · Fiber 0.8 g/100 g · Typical serving 200 g (7 oz)Easy to digestLow energy densityHydrating5/5
  28. JicamaCalories 38 kcal/100 g · Protein per calorie 1.9 g/100 kcal · Fiber 4.9 g/100 g · Typical serving 100 g (3.5 oz)High in fiberLow energy densityHydrating5/5
  29. PeachCalories 39 kcal/100 g · Protein per calorie 2.3 g/100 kcal · Fiber 1.5 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  30. OnionCalories 40 kcal/100 g · Protein per calorie 2.8 g/100 kcal · Fiber 1.7 g/100 g · Typical serving 50 g (2 oz)Low energy densityHydratingMay cause bloating5/5
  31. CarrotCalories 41 kcal/100 g · Protein per calorie 2.3 g/100 kcal · Fiber 2.8 g/100 g · Typical serving 80 g (3 oz)Low energy densityHydrating5/5
  32. BlackberriesCalories 43 kcal/100 g · Protein per calorie 3.2 g/100 kcal · Fiber 5.3 g/100 g · Typical serving 70 g (2.5 oz)High in fiberLow energy densityHydrating5/5
  33. PapayaCalories 43 kcal/100 g · Protein per calorie 1.1 g/100 kcal · Fiber 1.7 g/100 g · Typical serving 150 g (5.5 oz)Easy to digestLow energy densityHydrating5/5
  34. Pozole (hominy soup)Calories 43 kcal/100 g · Protein per calorie 7.9 g/100 kcal · Fiber 0.9 g/100 g · Typical serving 250 g (9 oz)Low energy densityHydrating5/5
  35. Cooked beetsCalories 44 kcal/100 g · Protein per calorie 3.8 g/100 kcal · Fiber 2 g/100 g · Typical serving 100 g (3.5 oz)Low energy densityHydrating5/5
  36. PlumCalories 46 kcal/100 g · Protein per calorie 1.5 g/100 kcal · Fiber 1.4 g/100 g · Typical serving 66 g (2.5 oz)Low energy densityHydrating5/5
  37. OrangeCalories 47 kcal/100 g · Protein per calorie 2 g/100 kcal · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz)Low energy densityHydrating5/5
  38. ApricotsCalories 48 kcal/100 g · Protein per calorie 2.9 g/100 kcal · Fiber 2 g/100 g · Typical serving 70 g (2.5 oz)Low energy densityHydrating5/5
  39. PineappleCalories 50 kcal/100 g · Protein per calorie 1.1 g/100 kcal · Fiber 1.4 g/100 g · Typical serving 150 g (5.5 oz)Low energy densityHydrating5/5
  40. AppleCalories 52 kcal/100 g · Protein per calorie 0.5 g/100 kcal · Fiber 2.4 g/100 g · Typical serving 180 g (6.5 oz)Low energy densityHydrating5/5

Measured in people: the Holt satiety index

21 foods on this site that the Holt index (1995) measured, highest first. White bread = 100.

  1. Boiled potatoCalories 87 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density323white bread = 100
  2. OatmealCalories 71 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy density209white bread = 100
  3. OrangeCalories 47 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating202white bread = 100
  4. AppleCalories 52 kcal/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating197white bread = 100
  5. Cooked whole-wheat pastaCalories 149 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber188white bread = 100
  6. Lean beefCalories 124 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein176white bread = 100
  7. GrapesCalories 69 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Low energy density162white bread = 100
  8. Whole-wheat breadCalories 252 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber157white bread = 100
  9. Air-popped popcornCalories 387 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density154white bread = 100
  10. EggCalories 143 kcal/100 g · Typical serving 55 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings150white bread = 100
  11. Cooked white riceCalories 130 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest138white bread = 100
  12. Cooked lentilsCalories 116 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating133white bread = 100
  13. Cooked brown riceCalories 123 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 3/5132white bread = 100
  14. Cooked pastaCalories 158 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/5119white bread = 100
  15. BananaCalories 89 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestLow energy density118white bread = 100
  16. Corn flakesCalories 384 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High energy density118white bread = 100
  17. French friesCalories 312 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea116white bread = 100
  18. White breadCalories 266 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 1/5100white bread = 100
  19. Vanilla ice creamCalories 207 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 1/5May worsen nausea96white bread = 100
  20. PeanutsCalories 567 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density84white bread = 100
  21. CroissantCalories 406 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 1/5High energy densityMay worsen nausea47white bread = 100

How to use this list

The top spots go mostly to vegetables and fruit, which fill you up with very little energy. On a GLP-1 medication, which already reduces your appetite, make sure they do not push protein foods off your plate: they work better as sides than as the main part of a meal.

If you are eating very little, the priority is not to feel full on few calories but to get enough protein and nutrients. If that is hard, talk to your doctor or a registered dietitian.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and The Most Filling Foods, According to the Science (With Per-Serving Data).

Related tool

To filter by category or tag and sort by protein, fiber, or calories, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

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 .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .