Guide to the Satiety Index

Last Update - 7th August 2015

The Satiety Index or SI is a new index to measure "how effective the food is at satisfying your hunger" or Satiety.

The following foods are ranked according to the Index (SI). A higher Index (SI) means the food is more effective in satisfying your hunger and will tend to give a fuller feeling after consumption. All foods in the SI are compared to white bread which has an SI of "100".

Bakery Products (SI)

Croissant, SI = 47%
Cake, SI = 65%
Doughnuts, SI = 68%
Cookies, SI = 120%
Crackers, SI = 127%

Snacks and Confectionary Index (SI)

Mars candy bar, SI = 70%
Peanuts, SI = 84%
Yogurt, SI = 88%
Crisps SI = 91%
Ice cream, SI = 96%
Jellybeans, SI = 118%
Popcorn, SI = 154%

Breakfast Cereals with Milk Index (SI)

Muesli SI = 100%
Sustain, SI = 112%
Special K, SI = 116%
Cornflakes, SI = 118%
Honeysmacks, SI = 132%
All-Bran, SI = 151%
Porridge/Oatmeal, SI = 209%

Carbohydrate-Rich Foods Index (SI)

White bread, SI = 100%
French fries, SI = 116%
White pasta, SI = 119%
Brown Rice, SI = 132%
White rice, SI = 138%
Grain bread, SI = 154%
Wholemeal bread, SI = 157%
Brown pasta, SI = 188%
Potatoes, boiled, SI = 323%

Protein-Rich Foods Index (SI)

Lentils, SI = 133%
Cheese SI = 146%
Eggs, SI = 150%
Baked beans, SI = 168%
Beef, SI = 176%
Ling fish, SI = 225%

Fruits Index (SI)

Bananas, SI = 118%
Grapes SI = 162%
Apples SI = 197%
Oranges, SI = 202%

References

S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. Farmakalidis, "A Satiety Index of Common Foods," European Journal of Clinical Nutrition, September 1995, pages 675-690.