Poehlmann Fitness · Client Resource
Satiety Index
Food Guide
Ranked highest → lowest satiety · Reference: Holt et al. (1995) Satiety Index · Energy density research (Rolls et al.) · Protein satiety pathways (GLP-1, PYY, CCK)
White bread = SI 100 (baseline). Higher SI = more fullness per calorie. ED = energy density (kcal per gram).
SI ≥ 200 — Very high satiety
SI 150–199 — High satiety
SI 100–149 — Moderate satiety
SI <100 — Lower satiety
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Food
Satiety Index↓
Energy Density
Calories / 100g
Protein
SI = Satiety Index · ED = kcal/g · All values per 100g raw unless noted