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Filling foods finder
Search the 172 foods in our database and sort them by estimated satiety, protein, fiber, or calories, per typical serving or per 100 g. Filter by food group and by how they tend to sit on a GLP-1 medication to find options that keep you full and give you what you need.
172 foods
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| Food | Calories kcal per serving | Protein g per serving | Fiber g per serving | Satiety estimated, 1 to 5 | On a GLP-1 |
|---|---|---|---|---|---|
| Canned tuna in waterMeat, fish, and eggs · serving: 60 g (2 oz) | 70 | 15.3 | 0 | ||
| CodMeat, fish, and eggs · serving: 150 g (5.5 oz) | 123 | 26.7 | 0 | ||
| TilapiaMeat, fish, and eggs · serving: 150 g (5.5 oz) | 144 | 30.2 | 0 | ||
| Turkey breastMeat, fish, and eggs · serving: 125 g (4.5 oz) | 143 | 29.6 | 0 | ||
| Pork tenderloinMeat, fish, and eggs · serving: 125 g (4.5 oz) | 136 | 26.3 | 0 | ||
| ShrimpMeat, fish, and eggs · serving: 100 g (3.5 oz) | 119 | 22.8 | 0 | ||
| Lean beefMeat, fish, and eggs · serving: 125 g (4.5 oz) | 155 | 29.5 | 0 | Holt index: 176 | |
| Chicken breastMeat, fish, and eggs · serving: 150 g (5.5 oz) | 180 | 33.8 | 0 | ||
| Lean lambMeat, fish, and eggs · serving: 125 g (4.5 oz) | 150 | 26.9 | 0 | ||
| SquidMeat, fish, and eggs · serving: 120 g (4 oz) | 110 | 18.7 | 0 | ||
| Fish cevichePrepared foods · serving: 150 g (5.5 oz) | 95 | 15.8 | 0.8 | ||
| Chicken thighMeat, fish, and eggs · serving: 120 g (4 oz) | 145 | 23.6 | 0 | ||
| Lean ground beefMeat, fish, and eggs · serving: 120 g (4 oz) | 164 | 25.7 | 0 | ||
| Fresh anchoviesMeat, fish, and eggs · serving: 100 g (3.5 oz) | 131 | 20.4 | 0 | ||
| White mushroomsVegetables and starchy roots · serving: 100 g (3.5 oz) | 22 | 3.1 | 1 | ||
| MusselsMeat, fish, and eggs · serving: 100 g (3.5 oz) | 86 | 11.9 | 0 | ||
| Cottage cheeseDairy · serving: 100 g (3.5 oz) | 81 | 10.4 | 0 | ||
| SpinachVegetables and starchy roots · serving: 100 g (3.5 oz) | 23 | 2.9 | 2.2 | ||
| Firm tofuMeat, fish, and eggs · serving: 100 g (3.5 oz) | 78 | 9 | 0.9 | ||
| Chicken soup (caldo de pollo)Prepared foods · serving: 250 g (9 oz) | 138 | 15.6 | 2 | ||
| Cooked asparagusVegetables and starchy roots · serving: 120 g (4 oz) | 26 | 2.9 | 2.4 | ||
| Cooked Swiss chardVegetables and starchy roots · serving: 150 g (5.5 oz) | 30 | 2.8 | 3.2 | ||
| Plain Greek yogurtDairy · serving: 125 g (4.5 oz) | 121 | 11.3 | 0 | ||
| Cooked nopalesVegetables and starchy roots · serving: 150 g (5.5 oz) | 23 | 2 | 3 | ||
| EggMeat, fish, and eggs · serving: 55 g (2 oz) | 79 | 6.9 | 0 | Holt index: 150 | |
| Beef soup (caldo de res)Prepared foods · serving: 250 g (9 oz) | 178 | 14.8 | 2 | ||
| BroccoliVegetables and starchy roots · serving: 150 g (5.5 oz) | 51 | 4.2 | 3.9 | ||
| Part-skim ricottaDairy · serving: 100 g (3.5 oz) | 138 | 11.4 | 0 | ||
| Hard-boiled eggMeat, fish, and eggs · serving: 50 g (2 oz) | 78 | 6.3 | 0 | ||
| Pozole (hominy soup)Prepared foods · serving: 250 g (9 oz) | 108 | 8.5 | 2.3 | ||
| Cooked lentilsBeans and legumes · serving: 150 g (5.5 oz) | 174 | 13.5 | 11.9 | Holt index: 133 | |
| CauliflowerVegetables and starchy roots · serving: 150 g (5.5 oz) | 38 | 2.9 | 3 | ||
| Romaine lettuceVegetables and starchy roots · serving: 80 g (3 oz) | 14 | 1 | 1.7 | ||
| ZucchiniVegetables and starchy roots · serving: 150 g (5.5 oz) | 26 | 1.8 | 1.5 | ||
| Cooked white beansBeans and legumes · serving: 150 g (5.5 oz) | 209 | 14.6 | 9.5 | ||
| Cooked fava beansBeans and legumes · serving: 150 g (5.5 oz) | 165 | 11.4 | 8.1 | ||
| Cooked kidney beansBeans and legumes · serving: 150 g (5.5 oz) | 191 | 13 | 11.1 | ||
| Cooked black beansBeans and legumes · serving: 150 g (5.5 oz) | 198 | 13.3 | 13.1 | ||
| Cooked green peasBeans and legumes · serving: 100 g (3.5 oz) | 84 | 5.4 | 5.5 | ||
| Lentil soupPrepared foods · serving: 250 g (9 oz) | 150 | 9.6 | 9.3 | ||
| Cooked pinto beansBeans and legumes · serving: 150 g (5.5 oz) | 215 | 13.5 | 13.5 | ||
| Green beansVegetables and starchy roots · serving: 150 g (5.5 oz) | 47 | 2.7 | 4.1 | ||
| Plain yogurtDairy · serving: 125 g (4.5 oz) | 76 | 4.3 | 0 | ||
| Refried beansPrepared foods · serving: 100 g (3.5 oz) | 90 | 5 | 3.7 | ||
| Cooked artichokeVegetables and starchy roots · serving: 120 g (4 oz) | 64 | 3.5 | 6.8 | ||
| CabbageVegetables and starchy roots · serving: 80 g (3 oz) | 20 | 1 | 2 | ||
| TomatoVegetables and starchy roots · serving: 150 g (5.5 oz) | 27 | 1.3 | 1.8 | ||
| CucumberVegetables and starchy roots · serving: 100 g (3.5 oz) | 15 | 0.7 | 0.5 | ||
| EggplantVegetables and starchy roots · serving: 150 g (5.5 oz) | 38 | 1.5 | 4.5 | ||
| Cooked beetsVegetables and starchy roots · serving: 100 g (3.5 oz) | 44 | 1.7 | 2 | ||
| Red bell pepperVegetables and starchy roots · serving: 100 g (3.5 oz) | 26 | 1 | 2.1 | ||
| GuavaFruits · serving: 100 g (3.5 oz) | 68 | 2.6 | 5.4 | ||
| Cooked pumpkinVegetables and starchy roots · serving: 150 g (5.5 oz) | 30 | 1.1 | 1.7 | ||
| OatmealGrains and bread · serving: 200 g (7 oz) | 142 | 5.1 | 3.4 | Holt index: 209 | |
| OnionVegetables and starchy roots · serving: 50 g (2 oz) | 20 | 0.6 | 0.9 | ||
| Cooked leeksVegetables and starchy roots · serving: 100 g (3.5 oz) | 31 | 0.8 | 1 | ||
| Cooked chayoteVegetables and starchy roots · serving: 150 g (5.5 oz) | 36 | 0.9 | 4.2 | ||
| PeachFruits · serving: 150 g (5.5 oz) | 59 | 1.4 | 2.3 | ||
| CarrotVegetables and starchy roots · serving: 80 g (3 oz) | 33 | 0.7 | 2.2 | ||
| Passion fruitFruits · serving: 40 g (1.5 oz) | 39 | 0.9 | 4.2 | ||
| StrawberriesFruits · serving: 150 g (5.5 oz) | 48 | 1 | 3 | ||
| CherimoyaFruits · serving: 150 g (5.5 oz) | 113 | 2.4 | 4.5 | ||
| HominyGrains and bread · serving: 150 g (5.5 oz) | 108 | 2.2 | 3.8 | ||
| PomegranateFruits · serving: 90 g (3 oz) | 75 | 1.5 | 3.6 | ||
| OrangeFruits · serving: 180 g (6.5 oz) | 85 | 1.7 | 4.3 | Holt index: 202 | |
| JicamaVegetables and starchy roots · serving: 100 g (3.5 oz) | 38 | 0.7 | 4.9 | ||
| KiwiFruits · serving: 100 g (3.5 oz) | 61 | 1.1 | 3 | ||
| Boiled sweet potatoVegetables and starchy roots · serving: 120 g (4 oz) | 91 | 1.6 | 3 | ||
| CherriesFruits · serving: 120 g (4 oz) | 76 | 1.3 | 2.5 | ||
| TangerineFruits · serving: 90 g (3 oz) | 48 | 0.7 | 1.6 | ||
| SoursopFruits · serving: 125 g (4.5 oz) | 83 | 1.3 | 4.1 | ||
| Honeydew melonFruits · serving: 200 g (7 oz) | 72 | 1.1 | 1.6 | ||
| MangoFruits · serving: 150 g (5.5 oz) | 90 | 1.2 | 2.4 | ||
| GuacamolePrepared foods · serving: 60 g (2 oz) | 93 | 1.2 | 3.9 | ||
| AvocadoFats and oils · serving: 70 g (2.5 oz) | 112 | 1.4 | 4.7 | ||
| PapayaFruits · serving: 150 g (5.5 oz) | 65 | 0.7 | 2.6 | ||
| PineappleFruits · serving: 150 g (5.5 oz) | 75 | 0.8 | 2.1 | ||
| Fresh figsFruits · serving: 100 g (3.5 oz) | 74 | 0.8 | 2.9 | ||
| PearFruits · serving: 170 g (6 oz) | 97 | 0.6 | 5.3 | ||
| AppleFruits · serving: 180 g (6.5 oz) | 94 | 0.5 | 4.3 | Holt index: 197 | |
| Cooked chicken breastMeat, fish, and eggs · serving: 100 g (3.5 oz) | 151 | 29 | 0 | ||
| Canned jack mackerelMeat, fish, and eggs · serving: 80 g (3 oz) | 125 | 18.6 | 0 | ||
| Nonfat milkDairy · serving: 250 ml (8.5 fl oz) | 93 | 8.9 | 0 | ||
| Low-fat kefirDairy · serving: 200 g (7 oz) | 86 | 7.6 | 0 | ||
| Unsweetened soy milkDrinks · serving: 250 ml (8.5 fl oz) | 83 | 7.2 | 1.3 | ||
| Picadillo (Mexican-style seasoned ground beef)Prepared foods · serving: 120 g (4 oz) | 203 | 17.1 | 0.2 | ||
| Scrambled eggsMeat, fish, and eggs · serving: 120 g (4 oz) | 179 | 12 | 0 | ||
| Cooked chickpeasBeans and legumes · serving: 150 g (5.5 oz) | 246 | 13.3 | 11.4 | ||
| Cooked whole-wheat pastaGrains and bread · serving: 150 g (5.5 oz) | 224 | 9 | 5.9 | Holt index: 188 | |
| Cooked quinoaGrains and bread · serving: 150 g (5.5 oz) | 180 | 6.6 | 4.2 | — | |
| Cooked sweet cornGrains and bread · serving: 100 g (3.5 oz) | 96 | 3.4 | 2.4 | ||
| Boiled potatoVegetables and starchy roots · serving: 150 g (5.5 oz) | 131 | 2.8 | 2.7 | Holt index: 323 | |
| WatermelonFruits · serving: 200 g (7 oz) | 60 | 1.2 | 0.8 | ||
| Yam (ñame)Vegetables and starchy roots · serving: 130 g (4.5 oz) | 151 | 1.9 | 5.1 | ||
| BananaFruits · serving: 120 g (4 oz) | 107 | 1.3 | 3.1 | Holt index: 118 | |
| Mamey sapoteFruits · serving: 150 g (5.5 oz) | 186 | 2.2 | 8.1 | ||
| GrapesFruits · serving: 120 g (4 oz) | 83 | 0.9 | 1.1 | Holt index: 162 | |
| Green olivesFats and oils · serving: 30 g (1 oz) | 44 | 0.3 | 1 | ||
| Cooked octopusMeat, fish, and eggs · serving: 100 g (3.5 oz) | 164 | 29.8 | 0 | ||
| Stewed rabbitMeat, fish, and eggs · serving: 120 g (4 oz) | 247 | 36.5 | 0 | ||
| Light tuna in oilMeat, fish, and eggs · serving: 60 g (2 oz) | 119 | 17.5 | 0 | ||
| Sardines in oilMeat, fish, and eggs · serving: 60 g (2 oz) | 125 | 14.8 | 0 | ||
| Sardines in tomato sauceMeat, fish, and eggs · serving: 60 g (2 oz) | 111 | 12.5 | 0.1 | ||
| Sliced hamMeat, fish, and eggs · serving: 40 g (1.5 oz) | 66 | 6.6 | 0.5 | ||
| SalmonMeat, fish, and eggs · serving: 125 g (4.5 oz) | 260 | 25.5 | 0 | ||
| Part-skim mozzarellaDairy · serving: 30 g (1 oz) | 76 | 7.3 | 0 | ||
| MackerelMeat, fish, and eggs · serving: 120 g (4 oz) | 246 | 22.3 | 0 | ||
| Mixed paella with chicken and seafoodPrepared foods · serving: 250 g (9 oz) | 358 | 20.1 | 1.8 | — | |
| Whole milkDairy · serving: 250 ml (8.5 fl oz) | 153 | 7.9 | 0 | ||
| Whole-wheat breadGrains and bread · serving: 40 g (1.5 oz) | 101 | 5 | 2.4 | Holt index: 157 | |
| Black beans and white ricePrepared foods · serving: 200 g (7 oz) | 320 | 12 | 10 | ||
| Cooked couscousGrains and bread · serving: 150 g (5.5 oz) | 168 | 5.7 | 2.1 | ||
| GazpachoDrinks · serving: 250 ml (8.5 fl oz) | 65 | 2 | 2.5 | ||
| Noodle soup (sopa de fideo)Prepared foods · serving: 250 g (9 oz) | 238 | 6.4 | 2.8 | ||
| Cooked brown riceGrains and bread · serving: 150 g (5.5 oz) | 185 | 4.1 | 2.4 | Holt index: 132 | — |
| Boiled green plantainVegetables and starchy roots · serving: 120 g (4 oz) | 145 | 1.3 | 3.1 | ||
| Taro (malanga)Vegetables and starchy roots · serving: 130 g (4.5 oz) | 185 | 0.7 | 6.6 | ||
| ParmesanDairy · serving: 30 g (1 oz) | 118 | 10.7 | 0 | ||
| Soft goat cheeseDairy · serving: 30 g (1 oz) | 79 | 5.6 | 0 | ||
| Queso frescoMeat, fish, and eggs · serving: 60 g (2 oz) | 179 | 10.9 | 0 | ||
| Chicken enchiladaPrepared foods · serving: 150 g (5.5 oz) | 267 | 15 | 3.5 | ||
| ChilaquilesPrepared foods · serving: 170 g (6 oz) | 332 | 18.1 | 3.6 | — | |
| Pork chorizoUltra-processed foods and sweets · serving: 50 g (2 oz) | 148 | 6.8 | 0 | ||
| Pupusa with cheesePrepared foods · serving: 115 g (4 oz) | 294 | 13.5 | 3.3 | ||
| Pork tamalePrepared foods · serving: 140 g (5 oz) | 244 | 10.3 | 3.4 | ||
| Cooked pastaGrains and bread · serving: 150 g (5.5 oz) | 237 | 8.7 | 2.7 | Holt index: 119 | — |
| Chia seedsNuts and seeds · serving: 15 g (0.5 oz) | 73 | 2.5 | 5.2 | ||
| HummusPrepared foods · serving: 50 g (2 oz) | 119 | 3.9 | 2.8 | ||
| Rye breadGrains and bread · serving: 40 g (1.5 oz) | 104 | 3.4 | 2.3 | ||
| Flan (caramel custard)Ultra-processed foods and sweets · serving: 100 g (3.5 oz) | 145 | 4.5 | 0 | ||
| Corn tortillaGrains and bread · serving: 30 g (1 oz) | 67 | 1.7 | 1.6 | ||
| Pupusa with beansPrepared foods · serving: 125 g (4.5 oz) | 286 | 7 | 7.3 | ||
| Arroz con leche (rice pudding)Ultra-processed foods and sweets · serving: 150 g (5.5 oz) | 219 | 4.8 | 0.8 | ||
| Cooked white riceGrains and bread · serving: 150 g (5.5 oz) | 195 | 4 | 0.6 | Holt index: 138 | |
| Baked ripe plantainVegetables and starchy roots · serving: 100 g (3.5 oz) | 155 | 1.5 | 2.2 | ||
| DatesFruits · serving: 21 g (0.7 oz) | 59 | 0.5 | 1.7 | ||
| CassavaVegetables and starchy roots · serving: 100 g (3.5 oz) | 160 | 1.4 | 1.8 | — | |
| Raw green plantainVegetables and starchy roots · serving: 100 g (3.5 oz) | 152 | 1.3 | 2.2 | — | |
| Pork rinds (chicharrón)Ultra-processed foods and sweets · serving: 15 g (0.5 oz) | 82 | 9.2 | 0 | ||
| Queso asaderoDairy · serving: 30 g (1 oz) | 107 | 6.8 | 0 | ||
| CheddarDairy · serving: 30 g (1 oz) | 121 | 6.9 | 0 | ||
| Pumpkin seeds (pepitas)Nuts and seeds · serving: 25 g (0.9 oz) | 144 | 7.5 | 1.6 | ||
| PeanutsNuts and seeds · serving: 25 g (0.9 oz) | 142 | 6.5 | 2.1 | Holt index: 84 | |
| Dry-roasted peanutsNuts and seeds · serving: 30 g (1 oz) | 176 | 7.3 | 2.5 | ||
| AmaranthGrains and bread · serving: 30 g (1 oz) | 111 | 4.1 | 2 | ||
| AlmondsNuts and seeds · serving: 25 g (0.9 oz) | 145 | 5.3 | 3.1 | ||
| PistachiosNuts and seeds · serving: 25 g (0.9 oz) | 140 | 5.1 | 2.7 | ||
| Beef empanadaPrepared foods · serving: 90 g (3 oz) | 302 | 10.2 | 1.8 | ||
| Air-popped popcornGrains and bread · serving: 30 g (1 oz) | 116 | 3.9 | 4.4 | Holt index: 154 | |
| White breadGrains and bread · serving: 40 g (1.5 oz) | 106 | 3.5 | 1.1 | Holt index: 100 | — |
| Sunflower seedsNuts and seeds · serving: 25 g (0.9 oz) | 146 | 4.8 | 2.8 | ||
| Flour tortillaGrains and bread · serving: 45 g (1.5 oz) | 138 | 3.7 | 1.6 | ||
| Pan dulceUltra-processed foods and sweets · serving: 65 g (2.5 oz) | 239 | 6.1 | 1.5 | ||
| ArepaGrains and bread · serving: 90 g (3 oz) | 197 | 4.9 | 2.3 | — | |
| WalnutsNuts and seeds · serving: 25 g (0.9 oz) | 164 | 3.8 | 1.7 | ||
| Dulce de lecheUltra-processed foods and sweets · serving: 20 g (0.7 oz) | 63 | 1.4 | 0 | ||
| CroissantUltra-processed foods and sweets · serving: 60 g (2 oz) | 244 | 4.9 | 1.6 | Holt index: 47 | |
| AtoleDrinks · serving: 250 ml (8.5 fl oz) | 215 | 4.2 | 0.5 | ||
| Mexican red ricePrepared foods · serving: 150 g (5.5 oz) | 278 | 4.9 | 1.8 | — | |
| Vanilla ice creamUltra-processed foods and sweets · serving: 100 g (3.5 oz) | 207 | 3.5 | 0.7 | Holt index: 96 | |
| Orange juiceDrinks · serving: 200 ml (7 fl oz) | 90 | 1.4 | 0.4 | ||
| Corn flakesUltra-processed foods and sweets · serving: 30 g (1 oz) | 115 | 1.8 | 0.8 | Holt index: 118 | |
| Milk chocolateUltra-processed foods and sweets · serving: 25 g (0.9 oz) | 134 | 1.9 | 0.9 | ||
| Corn taco shell (tostada)Grains and bread · serving: 28 g (1 oz) | 133 | 1.8 | 1.9 | ||
| Butter cookiesUltra-processed foods and sweets · serving: 30 g (1 oz) | 140 | 1.8 | 0.2 | ||
| HorchataDrinks · serving: 250 ml (8.5 fl oz) | 220 | 2.7 | 1.3 | ||
| French friesUltra-processed foods and sweets · serving: 100 g (3.5 oz) | 312 | 3.4 | 3.8 | Holt index: 116 | |
| Cassava (yuca)Vegetables and starchy roots · serving: 150 g (5.5 oz) | 287 | 2.1 | 2.9 | ||
| Fried ripe plantain (maduros)Vegetables and starchy roots · serving: 80 g (3 oz) | 189 | 1.1 | 2.6 | ||
| Fried green plantain (tostones)Vegetables and starchy roots · serving: 80 g (3 oz) | 247 | 1.2 | 2.8 | ||
| Olive oilFats and oils · serving: 10 g (0.4 oz) | 88 | 0 | 0 | ||
| ColaDrinks · serving: 330 ml (11 fl oz) | 139 | 0 | 0 |
How the satiety score is calculated
The 1-to-5 score is our own estimate, calculated from the values per 100 g of the food as eaten (raw, cooked, or drained), taken from the USDA FoodData Central database. It starts at 1 point, adds or subtracts the points in the table, and the result is kept within 1 to 5.
| Criterion | Points |
|---|---|
| 80 kcal or less (very low energy density) | +2 |
| 81 to 160 kcal | +1 |
| 161 to 300 kcal | 0 |
| 301 to 500 kcal | −1 |
| More than 500 kcal | −2 |
| 8 g of protein or more per 100 kcal | +2 |
| 4 to 7.9 g of protein per 100 kcal | +1 |
| 4 g of fiber or more per 100 kcal | +2 |
| 2 to 3.9 g of fiber per 100 kcal | +1 |
| Solid food with 70 g of water or more | +1 |
| Drink with calories (milk, juice, soda) | −1 |
| Drink with 8 g of sugars or more | −2 |
The energy criteria are mutually exclusive, and so are the protein criteria and the fiber criteria. Why these: in the Holt study (1995) and later work, what best predicts how filling a food is per calorie is a low energy density, protein, fiber, and water or volume; and liquid calories are less filling than solid ones. The rule is simple and transparent on purpose: it is an estimate, not a measurement.
When a food appears in the Holt satiety index (1995), where white bread scores 100, the table also shows that measured value, which is the most reliable figure. The “On a GLP-1” tags and each food’s data are explained on its page. To learn which foods are most filling and how to combine them at each meal, read The most filling foods, according to the science.
Values per serving. They use the typical serving on each food’s page, shown in grams and ounces (milliliters and fluid ounces for drinks, counting 1 ml as 1 g). The protein, fiber, and calorie sorts always use the typical serving, even when you choose to see values per 100 g; for drinks, “per 100 g” means per 100 ml.
Sources
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed).
- USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service.