Higher Satiety Dairy and Egg Products for Satiety & Fat Loss

Not all dairy is created equal when it comes to satisfying your hunger more efficiently.

Protein-rich dairy packs a heavy protein and calcium punch, helping you manage your appetite.  Meanwhile, many people find high-fat cheese to be their kryptonite. 

Whether you want to shed a few pounds, manage diabetes, or eat healthier, incorporating high-satiety dairy and egg products into your meals can be a game-changer.

This article will unveil the top high-satiety dairy and egg choices and explain how to boost your satiation and nutrient density, aiding your weight loss and health goals.

Satiety Scores: Dairy and Egg

Dairy and eggs, from egg whites and Greek yogurt to high-fat cheeses, have a wide range of satiety scores. Making informed choices that align with your context and goals is critical to maximising your satiety and nutrient density.

  1. egg whites – 97%
  2. Greek yogurt (non-fat) – 89%
  3. milk (low fat) – 81%
  4. whey powder – 70%
  5. cottage cheese (low-fat) – 57%
  6. parmesan cheese – 36%
  7. whole eggs – 33%
  8. mozzarella (skim) – 33%
  9. gouda – 30%
  10. Gruyere – 30%
  11. Jarlsberg cheese – 30%
  12. Swiss cheese – 29%

The study 2017, Dairy products, satiety and food intake: A meta-analysis of clinical trials (Azadbakht et al., 2017) showed that dairy intake was associated with increased satiety, decreased appetite and reduced intake at the subsequent meal by increasing GLP-1.

However, the study also showed that dairy can contribute to excess energy intake, so it’s important to choose your dairy wisely based on your context and goals.

What is Satiety?

Satiety is the absence of hunger.   High-satiety foods, such as high-protein dairy and eggs, help you feel full quickly and maintain that fullness over the long term.

High-satiety foods help you feel full quickly and maintain that fullness over the long term.

Our satiety score does not make a food ‘good’ or ‘bad’.  It just helps you make informed choices and avoid relying on unsustainable willpower.   

How We Determine the Satiety Scores

Cravings for energy from fats, carbohydrates, minerals, vitamins, and amino acids influence our food intake.

High-protein, low-fat dairy options help achieve greater satiety per calorie by satisfying your cravings more efficiently.   Foods that meet nutrient needs quickly produce sensory-specific satiety, reducing your cravings for nutrients.

The point where cravings switch to satiety is the bliss point, which is the nutrient concentration that aligns with maximum energy intake.

Ultra-processed foods are engineered to hit our bliss points to maximise palatability and profit.  In contrast, nutrient-dense, high-satiety foods are more challenging to overeat.

Satiation vs Satiety

Understanding a few key concepts can help you avoid confusion and make better food choices tailored to your goals.

  • Satiation is the short-term feeling of fullness that makes us want to stop eating. 
  • Satiety is simply the absence of hunger regardless of how much energy you consume to achieve it. 
  • Meanwhile, satiety per calorie also considers the amount of energy we need to satisfy our hunger each day.  
  • We experience sensory-specific satiety when we get more than the bliss point minimum amount of certain nutrients.  

Protein Power: Dairy & Eggs  

Protein is the most well-known of the various satiety factors.  Egg and dairy products can be a fantastic source of bioavailable protein. 

The chart below shows where dairy and egg products sit on the protein-satiety curve. 

  • Towards the far right, egg whites and low-fat Greek yogurt have a remarkably high protein percentage.  These foods give us the protein we need with minimal energy, so our appetite for protein switches off quickly. 
  • The Jarlsberg cheese on the left has a lower protein percentage. We need to eat more to meet our protein requirements. 

Energy Density: Foods That Fill You

Foods that naturally contain more water and fibre fill and stretch our stomachs and drive short-term satiation.   

  • Fruit and vegetables, like the asparagus and tomato sitting to the far right of the chart below, have the lowest energy density of all the food groups.  However, egg whites, low-fat Greek yogurt, and low-fat cottage cheese contain few calories per gram.  
  • Meanwhile, whole eggs have the perfect energy density that aligns with maximum energy intake.  It’s no wonder that whole eggs are the most popular food amongst our Optimisers, contributing the most energy to their diets. 

Low-Carb Dairy: Stay Full & Satisfied  

Most dairy foods are relatively low carb, which gets us away from the fat+carb danger zone characterised by ultra-processed.  But as you’ll see, low carb isn’t the only satiety factor.

Fat’s Role in Satiety: Dairy Insights  

Very low-fat foods tend to be hard to overeat.  They don’t give us a lot of energy.  With lower carbs and lower fat, egg whites and low-fat Greek yogurt are the satiety superstars.   

Calcium-Rich Dairy for Bone Health  

Calcium is critical for bone health and is a significant satiety factor.  Dairy is an excellent source of dietary calcium, a nutrient most people struggle to get enough of.  

  • As the chart below shows, low-fat cheese, cottage cheese, and low-fat mozzarella provide the calcium you need without exceeding your energy budget. 
  • Egg whites aren’t a great source of calcium, so we won’t crave them to satisfy our calcium requirements. 
  • Meanwhile, whole eggs have the perfect calcium concentration to hit the bliss point.  Whole eggs are a great source of nutrients and energy to maintain weight.  However, if your goal is fat loss, try egg whites with a whole egg mixed in. 

Potassium-Packed Dairy & Eggs

Most whole foods are good potassium sources.  Interestingly, again, the whole egg has the perfect balance of potassium to support maximum energy intake and rapid growth.  Meanwhile, lower egg whites, high-protein Greek Yogurt and low-fat cottage cheese pack in more of a potassium punch. 

Vitamin B2: Dairy’s Satiety Secret  

It may surprise you that Vitamin B2 is another statistically significant nutrient in our satiety algorithm.  Riboflavin-rich foods like dairy and egg tend to be hard to overeat.  You won’t need your vitamin B2 supplement if you get some dairy.    

Satiety vs. Nutrient Density

Nutrient density plays a crucial role in achieving satiety. Foods high in protein and essential nutrients, like calcium in dairy products, are more likely to satisfy hunger effectively.  

High-protein and low-fat dairy options are particularly beneficial. They provide the nutrients needed without excessive calories, helping you maintain a balanced diet and manage your weight.

The chart below shows a wide range of dairy satiety vs nutrient density scores.

  • High-protein, low-fat dairy products tend to have the best scores, making them ideal for weight loss and appetite control.  
  • Meanwhile, in the bottom left corner, that cream has a much lower satiety and nutrient density. 

To explore the landscape of eggs, dairy and other high-satiety nutritious foods, check out our interactive food search tool to learn more.  For greater satiety, choose foods towards the right.  To nourish your body, choose foods towards the top of the chart. 

If you’d prefer, you can download printable high-satiety food lists in our Optimising Nutrition Community here

Is Dairy Good for You?   

Dairy products, rich in protein and essential nutrients like calcium, potassium, and vitamins B2 and D, can be an excellent addition to your diet for improved satiety and nutrient intake.  Consider incorporating high-satiety options like Greek yogurt, cottage cheese, and egg whites into your meals to feel fuller for longer with less energy.

Incorporate High-Satiety Dairy Daily  

Incorporating high-satiety dairy into your daily routine is simple and delicious.  Here are some practical tips:


  • Greek Yogurt with Protein Powder:  Mix high-protein Greek yogurt with protein powder and top with berries for a quick, nutritious breakfast.
  • Egg White Omelette: Prepare an omelette with egg whites, veggies, and low-fat cheese.  Add one whole egg for extra nutrients without sacrificing taste.


  • Boiled Eggs: Boiled eggs are a super simple portable snack.   
  • Cheese and Veggie Plate: Pair Swiss or Jarlsberg cheese with fresh vegetables.


  • Whey Protein Smoothie: Blend whey protein with spinach, some berries and skim milk.
  • Yogurt-Based Dressings: Switch out the high-fat dressing for Greek yogurt, herbs, and lemon juice.


  • Greek Yogurt and Honey: Drizzle honey over Greek yogurt with berries for a sweet, satisfying treat.

These simple ideas can help you incorporate high-satiety dairy into your day for better hunger management.

Your Personalised Satiety Formula   

While our satiety formula is calibrated using 619,301 days of data from people eating a range of diets all over the world, unfortunately, there is no perfect one-size-fits-all satiety algorithm.

The nutrients you need to prioritise to crush your cravings are unique to you.  To understand your priority nutrients and the foods and meals that will complete your unique nutritional fingerprint, check out our free Nutrient Clarity Challenge

Optimise Your Diet for Higher Satiety

If you need help optimising your diet for greater satiety, you can join our Macros Masterclass.  Over four weeks, we guide our Optimisers to find the right balance of protein, fat and carbs, along with the shortlist of nutrients that provide greater satiety for most people. 

Level Up Your Nutrition Game

Once you’re ready to take your nutrition to the next level and move from the bliss points towards the optimal nutrient intakes for all the essential nutrients, you’ll love our Micros Masterclass.

Embrace High-Satiety Dairy and Eggs

Incorporating high-satiety dairy and egg products into your diet can significantly enhance your ability to manage hunger and maintain a healthy weight.  

Rich in protein and essential nutrients, these foods provide lasting fullness with fewer calories.  

High protein, low-fat dairy options, such as Greek yogurt and egg whites, are particularly effective in promoting satiety.  

By understanding and leveraging these foods’ satiety scores and nutrient density, you can make informed dietary choices that support your health goals.  

Embrace the power of high-satiety dairy and eggs to optimize your nutrition and enjoy a more satisfying eating experience.

Ready to Take Control of Your Hunger and Weight Loss?

Join our community of Optimisers transforming their lives with high-satiety foods.  Start your journey to effortless weight loss today!

Join the Optimising Nutrition Community!

What’s Your Experience? 

We’d love to hear from you!  Have you tried incorporating high-satiety dairy and egg products into your diet?  What are your favourite ways to stay fuller longer?  

Share your experiences and tips in the comments below!  Your insights could help others on their journey to better nutrition and health.  Let’s start a conversation!

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