Very High Satiety	High Satiety	Low Satiety	Very Low Satiety
Boiled potatoes¹ Vegetables & greens (cucumber, tomato, broccoli, spinach, etc) Watermelon Strawberries White-fleshed fish² (Tilapia, etc) Grapefruit Oatmeal (unsweetened, with 1% milk)³ Carrots Oranges Apples Brown pasta Chicken breast Cottage cheese Beef Smoothies⁴ (high air content) Soups⁵	Grapes Salmon² Beans (black, kidney, pinto, etc) Eggs Cheese Corn Baked beans Baked potato¹ Lowfat yogurt Greek Yogurt [lowfat, artificial sweetener] Macaroni and cheese Lentils White rice Brown Rice Quinoa Wheat Berries [cooked, unsweetened, w/1% milk] Whole-grain bread Popcorn All-Bran (with 1% milk)	Honeysmacks (with 1% milk) Crackers Cookies White pasta Cornflakes (with 1% milk) Bananas French fries Special K (with 1% milk) Pizza Peanuts Almonds	White bread Muesli (with 1% milk) Ice cream Crisps Yogurt Raisins Walnuts Snickers Bar Honey Mars candy bar Sugar (sucrose) Doughnuts Cake Potato chips Croissant Butter

* Notes:

Boiled potatoes scored the highest in Dr. Susana Holt's famous Satiety Index study -- by a long shot! Some people think the extraordinarily high score may have been an anomaly; nevertheless, it is a very filling food that still belongs in either the "Very High" or "High" category. Also note that boiled potatoes contain more water and thus would be more filling at a meal compared to a baked potato.
White-fleshed fish is a better diet food than fatty fish (like salmon), if both satiety lower calories are your main priority. If health or everyday eating is your current priority, fatty fish makes a fine choice due to the high omega-3 fatty acid content.
Oatmeal also scored surprisingly high for a carb-based food (likely due to water, fiber and viscosity characteristics) but some calculations would place it slightly lower, in the "High Satiety" category instead.
Smoothies: Satiety and energy density depend on what you put in it, and how airy you make it. Avoid adding fruit juice or sugar; instead, sweeten by blending in whole fruit. Add yogurt or protein powder for extra filling power.
Soup: Ranges from very high to high satiety depending on content. In general, the high water content makes almost any soup very filling.