Medically reviewed by Kayla Girgen, RD

• Protein- and fiber-rich foods increase fullness by slowing digestion, unlike simple carbohydrates like white bread.
• Foods like eggs, oatmeal, legumes, and yogurt promote satiety through protein, fiber, fat, and appetite-regulating effects.
• High-water, fiber-rich foods like vegetables, fruits, and soups add bulk, helping reduce hunger and overall calorie intake.

Foods that are rich in protein and fiber tend to be more filling than simple carbohydrates. A slice of white bread contains 2.57 grams of protein and 0.63 grams of fiber, and a slice of whole wheat bread contains 3.97 grams of protein and 1.92 grams of fiber. But oatmeal, eggs, and other foods can leave you feeling full longer.

1. Eggs

• Protein content: 6.24 grams in one large egg
• Fiber content: Less than 0.75 grams in one large egg

Eggs pack a nutritional punch—one large grade A egg has 72 calories, contains vitamins A, D, and K, and is rich in healthy fats. Plus, eggs are very high in protein—this means they're digested more slowly than the carbohydrates in bread, making you feel more full.

Research has also shown that eating eggs is linked to lower levels of ghrelin, the hormone that stimulates appetite.

2. Oatmeal

• Protein content: 5.4 grams per serving (40 grams)
• Fiber content: 4.16 grams in one serving

Much of the fiber in oatmeal is beta-glucan, which is a soluble fiber that turns into a gel in the intestines. That allows beta-glucan to slow down digestion and metabolism, holding off feelings of hunger and possibly reducing overall calorie intake.

In one study, adults who ate oatmeal felt less hungry and fuller longer, and ate smaller lunches than those who had cereal.

3. Greek Yogurt

• Protein content: 14.9 grams in a standard serving (170 grams)
• Fiber content: 0 grams in a serving

Yogurt's ability to help you feel full comes mostly from its protein content. But its fat content may help too—one serving of yogurt made with whole milk contains 7.46 grams of fat, and some older research has suggested that fat may help with appetite regulation. However, more research is needed.

A small study published in 2025 found that Greek yogurt can boost satiety, or a feeling of fullness, in people with overweight or obesity.

4. Boiled or Baked Potatoes

• Protein content: 3.45 grams in one small baked potato, including skin
• Fiber content: 3.04 grams in one small baked potato, including skin

Rich in carbohydrates, fiber, protein, minerals, and vitamins, potatoes are a nutritious option (particularly when they're baked or boiled, rather than fried). These nutrients will likely help keep you full, too.

Compared to rice and pasta (which have a similar nutritional profile to bread), researchers found potato more effectively boosted satiety, or the feeling of fullness after eating. This may be due to the activity of protease inhibitor II, a protein in potatoes that appears to manage appetite and hunger.

5. Cottage Cheese

• Protein content: 12.8 grams in one standard serving (110 grams)
• Fiber content: 0 grams per serving

In addition to providing helpful nutrients like calcium and potassium, cottage cheese is a high-protein food source. Like other such foods, it takes longer to digest as compared to carb-rich bread, meaning you'll feel more full for a longer period of time.

Research has confirmed this effect, finding cottage cheese as effective as eggs at staving off hunger and increasing fullness.

6. Vegetables

• Protein content: 1.95 grams in one cup of broccoli; 2.92 grams in a 100-gram serving of kale
• Fiber content: 1.82 grams in one cup of broccoli; 4.1 grams in a 100-gram serving of kale

Eating enough leafy greens, carrots, broccoli, and other vegetables is a big part of maintaining a nutritious diet.

Concentrations of protein, fiber, vitamins, and minerals vary from vegetable to vegetable. But in general, vegetables are low in calories while being loaded with fiber and water. The latter two add bulk to meals, leaving you feeling fuller and suppressing hunger after eating.  

7. Fatty Fish

• Protein content: 17.3 grams in a 3-ounce serving of salmon; 22.6 grams in one can of sardines
• Fiber content: 0 grams in a serving of salmon; 0 grams in one can of sardines

Fatty fish include everything from salmon and tuna to sardines. They contain plenty of healthy fats (particularly omega-3s) and lean protein, while remaining relatively low in calories. Due to this protein and fat content, these fish tend to be more filling than foods high in carbohydrates, such as bread.

In a review, researchers found fatty fish was more effective at promoting fullness than chicken, turkey, and other protein sources.   

8. Legumes and Beans

• Protein content: 8.98 grams in a traditional serving (130 grams) of canned black beans; 9.13 grams in a standard serving (130 grams) of canned chickpeas
• Fiber content: 8.7 grams in a traditional serving of canned black beans; 7.7 grams in a standard serving of canned chickpeas

Legumes such as peas, beans, and lentils are high in fiber and protein, making them as nutritious as they are filling. These foods also have a low glycemic index, meaning they're less likely to cause spikes in blood sugar.

An older study published in 2014 found that legumes led to a 31% greater reduction in hunger compared to higher-glycemic-index foods such as white bread.

9. Nuts

• Protein content: 6.42 grams in a serving (30 grams) of raw almonds; 6.96 grams in a serving (30 grams) of raw peanuts
• Fiber content: 3.24 grams in a serving of raw almonds; 2.4 grams in a serving of raw peanuts

Nuts like cashews, peanuts, and almonds are also more filling than bread, while providing necessary nutrients. For example, a normal serving of almonds contains 188 calories and 15.3 grams of fat, as well as magnesium, calcium, and other minerals.

The higher protein, fat, and fiber content slows down digestion and controls appetite.

Researchers have found eating nuts can promote feelings of fullness, or satiety. And despite being calorie-rich, multiple studies have shown that regular nut consumption usually does not lead to weight gain.

10. Lean Meat

• Protein content: 25.6 grams in one serving (114 grams) of chicken breast; 24.6 grams in a 3-ounce serving of sirloin beef
• Fiber content: 0 grams in one serving of chicken breast; 0 grams in one serving of beef

Lean meats like chicken, turkey, or leaner cuts of beef are reliable sources of protein and fats. This makes them effective in promoting post-meal fullness. Researchers think this occurs due to meat's effects on hormones that suppress hunger.

That said, the type and amount of meat you eat matters—overconsumption of red or processed meats raises the risk of colon cancer, heart disease, and other chronic diseases.

11. Soup

• Protein content: 4.8 grams in one cup of canned chicken broth; 4.9 grams in one cup of canned minestrone soup
• Fiber content: 0 grams in one cup of canned chicken broth; 5.88 grams in one cup of canned minestrone

Their nutritional content varies, but soups can be a good source filling nutrients. Chicken, fish, or other broths are rich in protein, and soups that contain vegetables, legumes, or other additions can have lots of fiber. For example, one cup of minestrone—which contains vegetables, beans, pasta, and tomato-based broth—contains substantial amounts of both protein and fiber, helping keep you full.

Soups also have a high water content and few calories by volume—this can increase satiety and may encourage people to eat fewer calories during the rest of a meal. In fact, some research suggests that soups keep you full longer than meals made with the same ingredients.

12. Fruit

• Protein content: 1.41 grams in a standard serving (140 grams) of kiwi; 1.27 grams in one orange
• Fiber content: 2.94 grams in a standard serving of kiwi; 2.8 grams in one orange

Fruit is packed with vitamins, minerals, and antioxidants. Most fruits are also high in water and fiber and low in calories. This means they can promote fullness and reduce hunger when eaten before or alongside a meal.

In one 2019 study, participants who ate an apple before a meal felt fuller longer than those who didn’t.

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Kristina Dawson