15 Best Filling Foods for Weight Loss (Satiety Research)

Key takeaways

• Boiled potatoes scored 323% on the satiety index, seven times the croissant (47%); water, fiber and protein content tracked with fullness.^[1]
• Eating vegetable soup before lunch cut total meal calories by 20%.^[3]
• A large, light first-course salad cut meal calories by 12%, but a high-calorie salad raised them by up to 17%.^[4]
• Adding water-rich fruit and vegetables to a lower-fat diet led to 7.9 kg vs 6.4 kg of weight loss in a year, with less hunger.^[2]

In short: The most filling foods for their calories are bulky, watery, high-fiber or high-protein foods: boiled potatoes topped a classic satiety study, broth-based soup before a meal cut total meal calories by 20%, and a big low-calorie salad first cut them by 12%. Greek yogurt, eggs, oatmeal, berries and beans round out a list that helps you eat less without feeling hungry.

This list ranks everyday foods, not products, using satiety research and USDA nutrition data. If you are looking for quick snack ideas by calories and protein, our healthy snacks guide covers that; this page is about which foods keep you full longest, for meals and snacks alike. It is general nutrition information; if you have kidney disease, diabetes, food allergies or a digestive condition, a registered dietitian can tailor it to you.

What makes a food filling

In a 1995 study, researchers fed people 240-calorie portions of 38 common foods and measured how full they felt for two hours, scoring each food against white bread (100%). Boiled potatoes scored 323%, seven times higher than the lowest-scoring food, the croissant (47%). Foods that scored high tended to weigh more per serving and contain more water, fiber and protein, while fattier foods scored lower. People also ate less at the next meal after the more filling foods.

Boiled potatoes323%

White bread100%

Croissant47%

Satiety index: how full 240 calories of each food kept people (white bread = 100%)

Item	Value
Boiled potatoes	323%
White bread	100%
Croissant	47%

Highest, reference and lowest scores reported in the study abstract. Same calories, very different fullness.

Source: Holt SH et al., European Journal of Clinical Nutrition 1995 (satiety index of 38 foods) (checked on October 6, 2026)

Nutrition researchers, including Barbara Rolls and colleagues, explain the same idea as energy density: calories per gram of food. Foods with few calories per gram (soups, salads, fruit, vegetables) let you eat a satisfying amount for fewer calories. In a year-long trial, women told to eat less fat and more water-rich fruit and vegetables lost 7.9 kg, versus 6.4 kg for those who only cut fat, and reported less hunger, without being given any calorie goal.

14.1 lbReduce fat only

17.4 lbReduce fat + more fruit and vegetables

One-year trial: weight lost by adding water-rich fruit and vegetables

Item	Value
Reduce fat only	14.1 lb
Reduce fat + more fruit and vegetables	17.4 lb

Reported as 6.4 kg and 7.9 kg among completers; no calorie targets were set. The fruit-and-vegetable group also reported less hunger.

Source: Ello-Martin JA et al., American Journal of Clinical Nutrition 2007 (97 women with obesity) (checked on October 6, 2026)

The 15 best filling foods, ranked

Calories, protein and fiber below come from USDA FoodData Central for the portion shown. “Energy density” is calories per gram: under 1 is low, which means more food for the calories.

The 15 best filling foods for weight loss

1. 1

   1. Boiled potatoes (with skin)

   Best for Filling side dishes and lunches

   • Highest satiety index (323%) in the 1995 study
   • 118 kcal per medium potato
   • 2.4 g fiber, 0.87 kcal per gram

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Frying or loading with butter and cheese turns a low-calorie food into a high-calorie one

2. 2

   2. Broth-based vegetable soup

   Best for Starting lunch or dinner

   • Soup first cut total meal calories by 20% (134 kcal) in a lab study
   • 83 kcal per cup (low-sodium vegetable soup)
   • 0.33 kcal per gram

   Maker-stated specs

   Price Grocery staple or homemade (checked Oct 6, 2026)

   Drawback Canned soups can be high in sodium; cream soups are much higher in calories

3. 3

   3. Leafy green salad (light dressing)

   Best for A large first course

   • A large low-calorie salad first cut meal calories by 12%
   • 16 kcal in 2 cups of romaine
   • 0.17 kcal per gram

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Heavy dressing and cheese raised meal calories by up to 17% in the same study

4. 4

   4. Plain nonfat Greek yogurt

   Best for Snacks and breakfasts

   • 17 g protein and 100 kcal per container
   • a 24 g protein yogurt snack delayed the next meal longest in a trial
   • 0.59 kcal per gram

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Flavored versions add sugar; not for people with a milk allergy

5. 5

   5. Eggs

   Best for Breakfast

   • An egg breakfast cut lunch calories and intake for 36 hours vs a bagel breakfast in one study
   • 12.6 g protein in 2 large eggs
   • 155 kcal

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Only short-term studies; the bagel comparison was a small study in women

6. 6

   6. Oatmeal (cooked with water)

   Best for Breakfast

   • Kept people fuller for longer than a popular ready-to-eat cereal with the same calories
   • 166 kcal and 4 g fiber per cup
   • 0.71 kcal per gram

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Instant flavored packets can add a lot of sugar

7. 7

   7. Berries

   Best for Snacks and desserts

   • A 65 kcal berry snack led to 133 fewer kcal at dinner than candy with the same calories
   • 49 kcal and 3 g fiber per cup of strawberries

   Maker-stated specs

   Price Fresh or frozen in most stores (checked Oct 6, 2026)

   Drawback Fresh berries spoil fast; frozen ones keep longer

8. 8

   8. Apples

   Best for On-the-go snacks

   • 95 kcal and 4.4 g fiber per medium apple
   • 0.52 kcal per gram
   • water-rich fruit helped weight loss in a 1-year trial

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Apple juice does not have the same fiber or fullness

9. 9

   9. Oranges

   Best for Snacks and breakfasts

   • 62 kcal and 3.1 g fiber per orange
   • 0.47 kcal per gram
   • water-rich fruit helped weight loss in a 1-year trial

   Maker-stated specs

   Price Grocery staple (checked Oct 6, 2026)

   Drawback Peeling takes a minute; juice is far less filling

10. 10

    10. Air-popped popcorn

    Best for Salty, crunchy snack cravings

    • 6 cups (100 kcal) reduced hunger more than 1 cup of potato chips (150 kcal) in a trial
    • 93 kcal and 3.5 g fiber per 3 cups

    Maker-stated specs

    Price Grocery staple (checked Oct 6, 2026)

    Drawback Movie-theater and butter-heavy popcorn are much higher in calories

11. 11

    11. Lentils and beans

    Best for Soups, salads and plant-based meals

    • 7.8 g fiber and 8.9 g protein per half cup of lentils
    • 115 kcal
    • fiber and protein both tracked with fullness in the satiety index study

    Maker-stated specs

    Price Dried or canned in most stores (checked Oct 6, 2026)

    Drawback Can cause gas at first; increase slowly

12. 12

    12. White fish (cod)

    Best for Lean dinners

    • 19.4 g protein for 89 kcal per 3 oz
    • protein raises fullness in meal studies

    Maker-stated specs

    Price Fresh or frozen in most stores (checked Oct 6, 2026)

    Drawback Breaded and fried fish adds a lot of calories

13. 13

    13. Cottage cheese (1%)

    Best for High-protein snacks

    • 14 g protein for 81 kcal per half cup
    • protein raises fullness in meal studies

    Maker-stated specs

    Price Grocery staple (checked Oct 6, 2026)

    Drawback Some brands are high in sodium

14. 14

    14. Chicken breast (skinless)

    Best for Main meals and salads

    • 26 g protein for 140 kcal per 3 oz roasted
    • protein raises fullness in meal studies

    Maker-stated specs

    Price Grocery staple (checked Oct 6, 2026)

    Drawback Dry if overcooked; no direct satiety trial for chicken itself

15. 15

    15. Almonds

    Best for Small portions between meals

    • 6 g protein and 3.5 g fiber per ounce
    • almond snacks reduced hunger and did not cause weight gain in a 4-week trial

    Maker-stated specs

    Price Grocery staple (checked Oct 6, 2026)

    Drawback 164 kcal per ounce: easy to overeat, so pre-portion them

All 15 foods side by side

#	Pick	Best for	Key specs (maker-stated)	Price range	Last checked
1	Boiled potatoes (with skin)	Filling side dishes and lunches	Highest satiety index (323%) in the 1995 study; 118 kcal per medium potato; 2.4 g fiber, 0.87 kcal per gram	Grocery staple	Oct 6, 2026
2	Broth-based vegetable soup	Starting lunch or dinner	Soup first cut total meal calories by 20% (134 kcal) in a lab study; 83 kcal per cup (low-sodium vegetable soup); 0.33 kcal per gram	Grocery staple or homemade	Oct 6, 2026
3	Leafy green salad (light dressing)	A large first course	A large low-calorie salad first cut meal calories by 12%; 16 kcal in 2 cups of romaine; 0.17 kcal per gram	Grocery staple	Oct 6, 2026
4	Plain nonfat Greek yogurt	Snacks and breakfasts	17 g protein and 100 kcal per container; a 24 g protein yogurt snack delayed the next meal longest in a trial; 0.59 kcal per gram	Grocery staple	Oct 6, 2026
5	Eggs	Breakfast	An egg breakfast cut lunch calories and intake for 36 hours vs a bagel breakfast in one study; 12.6 g protein in 2 large eggs; 155 kcal	Grocery staple	Oct 6, 2026
6	Oatmeal (cooked with water)	Breakfast	Kept people fuller for longer than a popular ready-to-eat cereal with the same calories; 166 kcal and 4 g fiber per cup; 0.71 kcal per gram	Grocery staple	Oct 6, 2026
7	Berries	Snacks and desserts	A 65 kcal berry snack led to 133 fewer kcal at dinner than candy with the same calories; 49 kcal and 3 g fiber per cup of strawberries	Fresh or frozen in most stores	Oct 6, 2026
8	Apples	On-the-go snacks	95 kcal and 4.4 g fiber per medium apple; 0.52 kcal per gram; water-rich fruit helped weight loss in a 1-year trial	Grocery staple	Oct 6, 2026
9	Oranges	Snacks and breakfasts	62 kcal and 3.1 g fiber per orange; 0.47 kcal per gram; water-rich fruit helped weight loss in a 1-year trial	Grocery staple	Oct 6, 2026
10	Air-popped popcorn	Salty, crunchy snack cravings	6 cups (100 kcal) reduced hunger more than 1 cup of potato chips (150 kcal) in a trial; 93 kcal and 3.5 g fiber per 3 cups	Grocery staple	Oct 6, 2026
11	Lentils and beans	Soups, salads and plant-based meals	7.8 g fiber and 8.9 g protein per half cup of lentils; 115 kcal; fiber and protein both tracked with fullness in the satiety index study	Dried or canned in most stores	Oct 6, 2026
12	White fish (cod)	Lean dinners	19.4 g protein for 89 kcal per 3 oz; protein raises fullness in meal studies	Fresh or frozen in most stores	Oct 6, 2026
13	Cottage cheese (1%)	High-protein snacks	14 g protein for 81 kcal per half cup; protein raises fullness in meal studies	Grocery staple	Oct 6, 2026
14	Chicken breast (skinless)	Main meals and salads	26 g protein for 140 kcal per 3 oz roasted; protein raises fullness in meal studies	Grocery staple	Oct 6, 2026
15	Almonds	Small portions between meals	6 g protein and 3.5 g fiber per ounce; almond snacks reduced hunger and did not cause weight gain in a 4-week trial	Grocery staple	Oct 6, 2026

Romaine, 2 cups16 kcal

Strawberries, 1 cup49 kcal

Orange, 1 fruit62 kcal

Cottage cheese 1%, 1/2 cup81 kcal

Vegetable soup, 1 cup83 kcal

Cod, 3 oz89 kcal

Popcorn, air-popped, 3 cups93 kcal

Apple, 1 medium95 kcal

Greek yogurt, nonfat, 170 g100 kcal

Lentils, 1/2 cup115 kcal

Potato, boiled, 1 medium118 kcal

Chicken breast, 3 oz140 kcal

Eggs, 2 large155 kcal

Almonds, 1 oz164 kcal

Oatmeal, 1 cup166 kcal

Calories per serving of each filling food

Item	Value
Romaine, 2 cups	16 kcal
Strawberries, 1 cup	49 kcal
Orange, 1 fruit	62 kcal
Cottage cheese 1%, 1/2 cup	81 kcal
Vegetable soup, 1 cup	83 kcal
Cod, 3 oz	89 kcal
Popcorn, air-popped, 3 cups	93 kcal
Apple, 1 medium	95 kcal
Greek yogurt, nonfat, 170 g	100 kcal
Lentils, 1/2 cup	115 kcal
Potato, boiled, 1 medium	118 kcal
Chicken breast, 3 oz	140 kcal
Eggs, 2 large	155 kcal
Almonds, 1 oz	164 kcal
Oatmeal, 1 cup	166 kcal

Plain foods, no added fat, sugar or dressing. Values rounded.

Source: USDA FoodData Central (SR Legacy), InstaTuck calculation for the portions shown (checked on October 6, 2026)

Volume first: potatoes, soup, salad and fruit

The top of the list is about volume. Water and fiber add weight and bulk without adding calories. In the soup study, 60 adults who ate a vegetable soup before lunch, whether chunky, pureed or as broth with vegetables on the side, ate 20% fewer calories at the meal overall. In the salad study, 42 women who ate a large salad with light dressing first ate 12% fewer calories at lunch; when the salad had full-fat dressing and cheese, they ate up to 17% more. The lesson is simple: start meals with something big and low in calories, and watch the toppings.

Protein next: yogurt, eggs, fish and chicken

A 2015 review in the American Journal of Clinical Nutrition found that higher-protein meals modestly increase fullness and satiety hormones, though not always how much people eat at the next meal, and suggested about 25 to 30 grams of protein per meal as part of a higher-protein diet. In one trial, women who had a 160-calorie Greek yogurt snack with 24 g of protein asked for dinner later than after a lower-protein yogurt. In another, women with overweight ate less at lunch, and for the next 36 hours, after an egg breakfast than after a bagel breakfast with the same calories. These were small, short studies, so they show how foods feel, not long-term weight loss. Our high-protein diet guide and protein calculator help you set a daily target.

Fiber and crunch: oatmeal, beans, popcorn and almonds

Fiber slows digestion and adds bulk. Oatmeal kept 48 adults fuller over four hours than the same calories of a popular boxed cereal, likely because of its thick oat fiber (beta-glucan). Popcorn is a high-volume snack: six cups of air-popped popcorn (100 kcal) cut hunger more than one cup of potato chips (150 kcal). Almonds are calorie-dense but filling in small amounts; in a four-week trial, people who ate 43 g of almonds a day naturally ate less of other foods and did not gain weight. If you struggle to get enough fiber from food, our page on fiber supplements explains what the research says.

How to build a filling plate

These foods fit any eating pattern on our list of the best diets for weight loss, especially the Mediterranean diet. To see how many calories to aim for, use the calorie calculator (or the macro calculator for protein, carbs and fat), and read our calorie deficit guide for how filling foods make a deficit easier. If you use a protein shake, our list of third-party certified protein powders compares protein per calorie. More food ideas are in the nutrition hub.

What filling foods can’t do

Satiety studies mostly measure fullness over hours, not weight over months, so these foods help by making a calorie deficit easier, not by “burning fat” or changing your metabolism. No single food causes weight loss on its own, and how you cook a food matters as much as the food: fried potatoes, cream soups and heavy dressings undo most of the benefit. The satiety index tested 240-calorie portions, so a bigger portion of any food is still more calories.

Questions to ask a professional

• How much protein and fiber should I aim for each day?
• Are any of these foods a problem for my kidneys, digestion or medicines?
• How can I make filling meals on my budget and with my cultural foods?
• Would working with a registered dietitian help me plan meals?

Frequently asked questions

What is the most filling food for weight loss?

In the best-known satiety study, boiled potatoes kept people fullest for the same 240 calories, scoring 323% against white bread. Broth soups, salads, Greek yogurt, eggs and oatmeal also performed well in studies.

Are potatoes good for weight loss?

Plain boiled or baked potatoes are filling and modest in calories (about 118 kcal for a medium boiled potato). Frying them or adding butter, cheese and sour cream adds many calories.

What foods keep you full for longer?

Foods high in water, fiber or protein, such as soups, vegetables, fruit, beans, oatmeal, eggs, Greek yogurt and fish. Fatty, low-fiber foods such as croissants and chips scored lowest.

Is popcorn a good snack for weight loss?

Air-popped popcorn is a high-volume snack: 6 cups (100 kcal) reduced hunger more than 1 cup of potato chips (150 kcal) in a trial. Butter and movie-theater toppings add many calories.

How much protein per meal helps with fullness?

A 2015 review suggested about 25 to 30 grams of protein per meal as part of a higher-protein diet. Your total daily need depends on your size and health; a clinician or dietitian can help.

References

1. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. European Journal of Clinical Nutrition, 1995. PMID 7498104 (accessed October 6, 2026) Other
2. Ello-Martin JA, Roe LS, Ledikwe JH, et al.. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. American Journal of Clinical Nutrition, 2007. doi:10.1093/ajcn/85.6.1465 · PMID 17556681 (accessed October 7, 2026) Randomized trial
3. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite, 2007. doi:10.1016/j.appet.2007.04.002 · PMID 17574705 (accessed October 7, 2026) Randomized trial
4. Rolls BJ, Roe LS, Meengs JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. Journal of the American Dietetic Association, 2004. doi:10.1016/j.jada.2004.07.001 · PMID 15389416 (accessed October 7, 2026) Randomized trial
5. Douglas SM, Ortinau LC, Hoertel HA, et al.. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite, 2013. doi:10.1016/j.appet.2012.09.012 · PMID 23022602 (accessed October 7, 2026) Randomized trial
6. Vander Wal JS, Marth JM, Khosla P, et al.. Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 2005. doi:10.1080/07315724.2005.10719497 · PMID 16373948 (accessed October 6, 2026) Randomized trial
7. Rebello CJ, Johnson WD, Martin CK, et al.. Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 2013. doi:10.1080/07315724.2013.816614 · PMID 24024772 (accessed October 6, 2026) Randomized trial
8. James LJ, Funnell MP, Milner S. An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack. Appetite, 2015. doi:10.1016/j.appet.2015.07.005 · PMID 26162950 (accessed October 6, 2026) Randomized trial
9. Nguyen V, Cooper L, Lowndes J, et al.. Popcorn is more satiating than potato chips in normal-weight adults. Nutrition Journal, 2012. doi:10.1186/1475-2891-11-71 · PMID 22978828 (accessed October 6, 2026) Randomized trial
10. Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European Journal of Clinical Nutrition, 2013. doi:10.1038/ejcn.2013.184 · PMID 24084509 (accessed October 6, 2026) Randomized trial
11. Leidy HJ, Clifton PM, Astrup A, et al.. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015. doi:10.3945/ajcn.114.084038 · PMID 25926512 (accessed October 7, 2026) Review
12. FoodData Central (SR Legacy, April 2018 release). U.S. Department of Agriculture, Agricultural Research Service, 2018. (accessed October 7, 2026) Government page

Facts checked on October 6, 2026

Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.