11 Highly Filling Foods to Prevent Hunger Pangs

When we eat, our primary aim is often to feel full and energized for hours. A food's ability to keep you comfortably satiated—preventing constant thoughts of eating—not only helps you save money and delivers sustained energy but also reflects its nutritious composition. But which nutrients contribute to this satisfying effect, and where can you find them? Below is a list of nutrient-rich, filling foods to incorporate into your meals and snacks for lasting energy throughout the day.

What Makes Certain Foods More Filling?

“The ability of a food or beverage to keep you full largely depends on its nutrient density,” explains Jordan Hill, MCD, RD, CSSD, lead registered dietitian at Top Nutrition Coaching. “Generally, foods high in protein, fiber, fat, and water content are more effective at sustaining fullness over time.”

Protein, fat, and fiber are digested more slowly, which slows the metabolic process. This delayed absorption of nutrients helps prolong the feeling of fullness and satisfaction after consuming foods rich in these components.

This process also moderates blood sugar levels, causing them to rise and fall more gradually. Such controlled blood sugar responses are particularly beneficial for individuals with metabolic conditions like type 2 diabetes, as they enhance overall satisfaction. Foods causing rapid blood sugar fluctuations often lead to hunger, cravings, and energy crashes shortly after eating.

When selecting snacks or grocery items, opt for those containing at least two grams of protein, fat, or fiber per serving to maximize satiety.

Here are some examples of foods that are excellent sources of these nutrients:

• Protein-Rich Foods: Lean meats, fish, eggs, dairy, tofu, tempeh, whole grains, nuts, seeds, and legumes such as beans, peas, and lentils
• Healthy-Fat-Rich Foods: Nuts, seeds, olives, olive oil, avocado, avocado oil, and fatty fish
• High-Fiber Foods: Whole grains, fruits, vegetables, nuts, seeds, and legumes

“Water content in food also increases stomach volume, creating a feeling of fullness,” Hill explains. Fortunately, water is abundant in many foods beyond beverages, including tasty fruits and vegetables.

Incorporating protein, fiber, or unsaturated fats—or a mix of these—into meals or snacks enhances satisfaction. While plain toast is tasty, topping it with avocado, nut butter, or an egg will keep hunger at bay for longer.

The Satiety Index

Given the fast pace of life, checking the nutritional details of every food item and calculating its protein, fat, or fiber content isn’t practical (or recommended!). In 1995, Australian researchers developed a metric called the Satiety Index to measure how filling different foods are.

“The Satiety Index is a tool designed to measure how filling different foods are,” Hill explains. It assigns scores to foods based on the level of fullness they provide, ranging from extremely hungry to extremely satisfied.” 

In the study, researchers evaluated 38 foods, assigning each a satiety index (SI) score based on a 240-calorie serving. White bread served as the baseline with an SI of 100%. The least filling food tested was a croissant, scoring 47%, while the most filling was potatoes, with a remarkable 323%.

While the original index is rarely used in modern healthcare and dietetics due to its limited scope and age (nearly 30 years old), the principles behind it—such as nutrient density and the importance of healthy nutrients—remain relevant.

Most Filling Foods

Considering all these insights, we’ve curated a list of some of the most satisfying foods to include in your meals and snacks. “It’s perfectly fine to enjoy less filling foods,” Hill adds. “However, combining them with more satiating options can help you stay fuller for longer while still enjoying your favorites.”

Incorporating these choices into your daily meals will leave you feeling properly full, energized, and well-nourished—without the urge to snack on something else to feel complete.

1. Nuts and Seeds

Consuming nuts and seeds of any kind can help you feel full and satisfied. Their combination of protein, healthy fats, and fiber makes them a top choice for promoting satiety.

2. Soups

Soups are versatile and can include a range of ingredients, making them an excellent way to incorporate protein (from animal or plant sources), fiber-rich vegetables, and hydrating liquids into your diet.

3. Eggs

Eggs are a popular breakfast choice for many Americans, and for good reason. They are packed with protein and healthy fats, ensuring you stay full for longer. While eggs contain dietary cholesterol, recent studies suggest that dietary cholesterol has a less direct link to heart disease than previously believed.

4. Smoothies

Smoothies are not only convenient and tasty but can also be incredibly satisfying—if you pack them with the right ingredients. To make your smoothies filling, add protein, healthy fats, or fiber by including items like nut butters, protein powder, yogurt, milk (dairy or plant-based), fruits, vegetables, greens powders, chia seeds, hemp seeds, avocado, and more.

5. Oranges

Interestingly, oranges scored the highest on the Satiety Index among all fruits tested, with a score of 202%. This is likely due to oranges’ high fiber and water content, making this vibrant winter fruit exceptionally filling. Enjoy orange slices on ricotta-topped toast, in a zesty citrus salad, or as part of a savory dinner salad with cheese and nuts.

6. Greek Yogurt

While all yogurts are filling, Greek yogurt stands out for its thicker texture and higher protein content. Although any Greek yogurt is a great high-protein choice, full-fat versions are even more satiating. While full-fat yogurt contains more saturated fat, recent studies suggest that saturated fat may not be as strongly linked to heart disease as once thought.

7. Whole Wheat Pasta

While classic white flour pasta is undeniably tasty, whole wheat pasta has gained popularity as more people focus on boosting their fiber intake. The extra fiber in whole grain options, such as whole wheat pasta, not only promotes heart, metabolic, immune, and overall health but also ensures you feel full and satisfied long after your meal.

8. Seafood

Seafood, whether fish, shellfish, or other varieties, is a highly satisfying source of protein and healthy fats. White fish, in particular, scored an impressive 225% on the Satiety Index. Fatty fish such as salmon, tuna, sardines, and anchovies are also fantastic options for staying full.

9. Popcorn

Popcorn is the perfect snack, whether you're at the movies or relaxing at home. It's also packed with fiber, boasting an SI score of 154%. While butter and salt are classic toppings, you can enhance its nutritional value by using olive oil for healthy fats or protein-rich nutritional yeast for added vitamins.

10. Skin-On Potatoes

Potatoes are complex carbohydrates rich in fiber, particularly when eaten with their skins intact (this applies to sweet potatoes as well!). As previously noted, potatoes topped the Satiety Index as the most filling food.

11. Beans

Beans, like other legumes such as lentils and peas, are incredibly filling due to their high protein and fiber content. They work wonderfully in soups, salads, tacos, pasta dishes, and more.