How to Use the Satiety Index Comparison Calculator
Eating the same number of calories doesn't guarantee the same level of fullness — some foods leave you hungry again within an hour, while others keep you satisfied for hours. The Satiety Index quantifies that difference. Pick two foods and this tool shows each one's SI score plus how many times fuller one keeps you compared to the other.
The Satiety Index comes from a 1995 study by researchers at the University of Sydney, who fed people 240kcal portions of 38 different foods and tracked how much less hungry they felt over the following two hours. White bread is the baseline, set at 100. Foods that satisfy more score above 100, and foods that satisfy less score below it. Boiled potatoes score 323 — more than three times as filling as white bread — while croissants score only 47, less than half.
In general, foods high in water, fiber, and protein tend to score higher, while processed desserts high in fat and sugar score lower. Comparing scores can help you choose snacks or plan meals that keep you fuller for the same number of calories, which is especially useful when you're watching your intake.
Frequently Asked Questions
In 1995, Australian researchers fed people 240kcal portions of various foods and measured how much less hungry they felt over the next 2 hours, using white bread as the baseline value of 100.
A higher Satiety Index means you feel less hungry per calorie, which helps control total intake. That said, individual digestion speed and activity level can change how it feels in practice.