Satiety Index (SI)

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 Satiety Index (SI). A higher Satiety 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 Satiety Index (SI)

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

Snacks and Confectionary Satiety 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 Satiety 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 Satiety 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 Satiety Index (SI)

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

Fruits Satiety Index (SI)

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


Satiety Index Reference

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.

Nutrition Facts

Use the links below to find the Nutrition Facts for all of the major vitamins, minerals, amino acids and nutrients that are required by the body.

calories, fat, carbohydrate, high protein food, high fiber food, low carb food, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended dietary allowance