For example, if I eat a small steak with 500 calories, will I feel full for longer than if I ate 10 rice cakes with 30 calories each?
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Not all calories are the same. Check out what is known as the “satiety index”
[https://www.diabetesnet.com/food-diabetes/satiety-index/](https://www.diabetesnet.com/food-diabetes/satiety-index/)
Generally speaking, the more water, fibre and protein a food has, the longer it will make you feel full.
For instance, you’ll see that 100 calories of wholemeal bread is about 50% more satiating than 100 calories of white bread (because of the fibre content), but potatoes are more than 200% more satiating (because they contain lots of water as well as fibre).
Beef (which is rich in protein) is around 75% more satiating per calorie than white bread, but fish (which is high in both protein and water) is 125% more satiating.
The worst foods from a satiety point of view are baked goods made with refined white flour like cakes and croissants that contain fat and sugars but little protein, fibre or water. A croissant is only half as satiating per calorie as white bread, which means you have to eat twice as many calories of it to feel as full.
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