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Satiation Index (SI) of food

The Satiation Index is completely different to the Kilojoule Index (Calories) or the GI (Glycemic Index).

The Satiation Index is the measurement of which foods make you feel full in the shortest time.

How satiation works:

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You eat because you are hungry, for sheer pleasure, habit or boredom.
What you eat depends on what you decided you like and what you know is healthy and you need to eat.
You stop eating because you feel full, the food is finished or you do not feel like eating more.

The scientific results of some of the foods on the satiation index is interesting and surprising.

Boiled Potatoes score the highest on the SI Index (323%)

The idea is that, when calculating your diet, you need to first establish your kilojoule
requirements, when creating your diet, you need to give preference to foods with high GI
as well as high SI as this also assists you by making it easier to eat less.
Satiety Index (SI) List of Foods

Potatoes, boiled 323%
Line fish 225%
Porridge/Oatmeal 209%
Oranges 202%
Apples 197%
Brown pasta 188%
Beef 176%
Baked beans 168%
Grapes 162%
Whole meal bread 157%
Grain bread 154%
Popcorn 154%
Eggs 150%
Cheese 146%
White rice 138%
Lentils 133%
Brown Rice 132%
Honeysmacks 132%
All-Bran 151%
Crackers 127%
Cookies 120%
White pasta 119%
Bananas 118%
Jellybeans 118%
Cornflakes 118%
Special K 116%
French fries 116%
Sustain 112%
White bread 100%
Muesli 100%
Ice cream 96%
Crisps 91%
Yogurt 88%
Peanuts 84%
Mars candy bar 70%
Doughnuts 68%
Cake 65%
Croissant 47%
All of the above foods are compared to white bread, ranked as “100%”.
The results show that isoenergetic servings of different foods differ greatly in their satiating capacities. This is relevant to the treatment and prevention of overweight and obesity.

How the SI Index calculations were arrived at:

Isoenergetic 1000 kJ (240 kcal) servings of 38 foods separated into six food categories (fruits, bakery products, snack foods, carbohydrate-rich foods, protein-rich foods, breakfast cereals) were fed to groups of 11-13 subjects. Satiety ratings were obtained every 15 min over 120 min after which subjects were free to eat ad libitum from a standard range of foods and drinks. A satiety index (SI) score was calculated by dividing the area under the satiety response curve (AUC) for the test food by the group mean satiety AUC for white bread and multiplying by 100. Thus, white bread had an SI score of 100% and the SI scores of the other foods were expressed as a percentage of white bread.


From S.H.A. Holt, J.C. Brand Miller, P. Petocz and E. Farmakalidis,
A Satiety Index of Common Foods – European Journal of Clinical Nutrition


Always consult your medical doctor prior to starting any diet. To Lose Weight you have to consume fewer calories than your body burns.

All information provided for information & education purposes only. Nothing published on is intended as substitution for medical advice, diagnosis, or for any treatment.