Feel full on fewer calories.
It's not your fault, and it's not your willpower — much of the modern food supply is engineered to beat your sense of fullness. We score every food 0–100 for satiety per calorie, with a published formula you can check. No diet, no dogma, no guilt.
Canned spinach
as eaten · per 100 g: 23 kcal · 2.8 g protein · 2.4 g fiber
a satiety booster. Exceptional fullness per calorie — but at only 23 kcal per 100 g, it can't fill you up on its own. Its power is making a meal bigger and more filling at almost no calorie cost; pair it with protein.
Whipped butter
as eaten · per 100 g: 731 kcal · 0.5 g protein · 0.0 g fiber
engineered against fullness. A concentrated fat/sugar/salt combination that overrides fullness; dense calories with little protein or volume to fill you up.
The whole scale, at a glance
1333 foods scored so far, from USDA laboratory data. A high score means a lot of fullness per calorie; a low score means calories that slip past your appetite. Neither is a moral grade — and 100 is a fact, not a goal. Foods are facts; your day is a balance.
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Everyone has a villain. The data disagrees.
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