Satiety Index
A scale ranking how filling different foods are for the same number of calories — high-satiety foods help you eat less without feeling hungry.
Plain English
Patient-Friendly Explanation
The satiety index is a scale that measures how full and satisfied a food keeps you for the calories it provides. Boiled potatoes, porridge and foods rich in protein or fibre score high, while pastries, sweets and crisps score low. Choosing high-satiety foods makes it easier to eat fewer calories without constant hunger.
Medical
Clinical Definition
The satiety index (SI), introduced by Holt and colleagues in 1995, quantifies the satiating capacity of isoenergetic (240 kcal) portions of different foods against a white-bread reference set at 100, based on subjective fullness ratings over two hours. Foods that score highly (boiled potatoes approximately 323, porridge approximately 209, oranges, apples, wholemeal pasta and lean protein sources) typically combine high water, fibre and protein content with low energy density, whereas croissants and confectionery score low. The SI is a single-meal laboratory construct that does not account for portion size, meal context or individual variation, but it remains a practical heuristic for structuring diets that support adherence to an energy deficit.
Key Insight
Why It Matters
Choosing foods that rank high on the satiety index means feeling fuller on fewer calories — a practical tool for losing weight without constant hunger. Accord Medical's doctors and dietitians build satiety principles into personalised meal plans.
Sources
Reviewed against standard medical references.
Medically reviewed by
Family Physician & Registered Acupuncturist, Accord Medical Clinic. MBBS (NUS), Graduate Diploma in Family Medicine (NUS), Graduate Diploma in Acupuncture (Singapore College of TCM).
Last reviewed: September 2026
This page is general health education, not medical advice. Whether any treatment is appropriate for you is a decision made in consultation after assessment.
