Satiety Index Calculator
Free satiety index calculator based on Holt 1995 research. Compare how full different foods keep you. Includes 40+ common foods.
Satiety Index at a glance
Rather than repeating Holt's published averages, the Satiety Index below computes your own from the portion's calories, protein, fiber and weight - the factors the research links to how filling a food feels.Free satiety index calculator based on Holt 1995 research. Compare how full different foods keep you. Includes 40+ common foods. The page is written for people who choose foods by fullness: the score describes the food itself rather than your day, so it pairs naturally with the diary when you are weighing two options for the same meal.
About Satiety Index Calculator
Free satiety index calculator based on Holt 1995 research. Compare how full different foods keep you. Includes 40+ common foods.
This diet calculator helps you assess, plan, or optimize a specific dietary pattern. Diet quality is one of the strongest modifiable risk factors for chronic disease, research consistently shows that what you eat matters more than precise calorie counting for long-term health outcomes.
Evidence base
This calculator is based on validated dietary assessment tools and evidence from large cohort studies (Nurses' Health Study, EPIC, PREDIMED) and randomized controlled trials. Each dietary pattern has a unique evidence base for specific health outcomes.
Practical application
Use the result to identify areas for dietary improvement. Focus on one or two changes at a time rather than overhauling your entire diet. Sustainable changes produce better long-term results than dramatic overhauls that last only a few weeks.
Formula sources, population limits, and references for this diet pattern calculator are documented in our public methodology. Read the methodology · Medical disclaimer