A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Guinea fowl, breast, raw
Average protein
19,8 g
per 100g
Average carbs
0,6 g
per 100g
Average fat
27,6 g
per 100g
This list has 100 options focused on Nutrient density; Guinea fowl, breast, raw leads the ranking with 1.72 per 100 g (muscle gain lens).
White, pepper has the highest nutrient density (1.72); use White, pepper, Black, pepper, Blood, bovine, raw (imported data) as a shortcut for variety without losing calorie context.
This list has 100 options focused on Nutrient density; Guinea fowl, breast, raw leads the ranking with 1.72 per 100 g (muscle gain lens).
White, pepper has the highest nutrient density (1.72); use White, pepper, Black, pepper, Blood, bovine, raw (imported data) as a shortcut for variety without losing calorie context.
Among 100 foods ranked by Nutrient density, White, pepper leads with 1.72 per 100 g. The list spans 0.92 to 1.72, averaging 1.
Editorial angle: muscle gain.
Use Nutrient density as the main axis, but cross-check calories, protein and your real portion. All 100 items were filtered for this lens — table rank is not an automatic recommendation.
Items here range from 41 kcal to 175 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Nutrient density with calories and build your real portion before deciding what enters your routine.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Canned cockles | 47,0 | 10,7 | — | 0,5 | 0,0 | 5/10 |
Baby clam | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Mollusc, mussel, cooked, without oil, with salt | 77,0 | 15,8 | 0,0 | 1,6 | 0,0 | 6/10 |
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Mollusc, mussel, fresh, Brazil | 105,0 | 17,3 | 0,4 | 3,8 | 0,0 | 6/10 |
Meat, goat, offal, spleen, raw (imported data) | 95,0 | 18,5 | 0,0 | 2,4 | 0,0 | 6/10 |
Canned clams | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Mollusc, mussel, fresh, Brazil | 71,0 | 12,7 | 2,5 | 1,1 | 0,0 | 5/10 |
Squid, fried | 66,0 | 16,6 | — | — | — | 5/10 |
Ling, cooked | 98,0 | 24,5 | 0,0 | 73,9 | 0,0 | 6/10 |
Common sole, grilled/pan-fried without added fat | 94,4 | 23,6 | 0,0 | 75,6 | 0,0 | 6/10 |
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Aspartame sweetener, in tablets | 44,0 | 11,0 | — | — | — | 4/10 |
Pollock, cooked | 97,8 | 24,4 | 0,0 | 74,1 | 0,0 | 6/10 |
Meat, frog, thigh, raw, Brazil | 65,0 | 16,0 | 0,0 | 0,2 | 0,0 | 6/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Bigeye scad, raw | 70,9 | 17,5 | 0,0 | — | 0,0 | 6/10 |
Nursehound or lesser spotted dogfish, cooked | 104,0 | 25,4 | — | 73,2 | 0,0 | 5/10 |
Fish, saltwater, cod, salted, desalted, cooked, boiled, without oil, unsalted | 84,0 | 20,4 | 0,0 | 0,2 | 0,0 | 6/10 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 0,0 | 6/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Cod, salted, steeped, raw | 108,0 | 26,0 | 0,0 | 0,4 | 0,0 | 6/10 |
Saithe, frozen, raw | 82,4 | 19,8 | — | 78,3 | 0,0 | 5/10 |
Meat, chicken, gizzard, raw, Brazil | 85,0 | 20,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Poultry on skewer, raw | 75,2 | 18,0 | 0,8 | — | 0,0 | 6/10 |
Feta-type cheese, 100% from cow's milk, in oil and spices, drained | 41,0 | 9,8 | 0,5 | — | 0,1 | 5/10 |
Ray, roasted/baked | 96,3 | 23,0 | 0,0 | 75,9 | 0,0 | 6/10 |
Egg,chicken, white, raw | 44,0 | 10,5 | 0,3 | 0,1 | 0,0 | 5/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Pickled tuna | 99,0 | 23,5 | 0,0 | 0,6 | 0,0 | 6/10 |
Tuna, canned in water | 99,0 | 23,5 | 0,0 | 0,6 | 0,0 | 6/10 |
Nursehound or lesser spotted dogfish, raw | 97,8 | 23,3 | 0,0 | 75,2 | 0,0 | 6/10 |
Anglerfish (Lophius budegassa), raw | 70,2 | 16,7 | — | 81,5 | 0,0 | 5/10 |
Ling, raw | 80,8 | 19,2 | — | 79,3 | 0,0 | 5/10 |
Blood, beef, raw | 82,1 | 19,5 | 0,8 | 80,5 | 0,0 | 6/10 |
Blue ling, raw | 79,6 | 18,9 | 0,0 | 79,6 | 0,0 | 6/10 |
Whiting, raw | 79,2 | 18,8 | — | 79,3 | 0,0 | 5/10 |
Monkfish, grilled | 93,0 | 22,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Ray, cooked in an aromatic stock | 97,8 | 23,2 | — | 73,7 | 0,0 | 5/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Fish, saltwater, king, fillet, frozen, fresh, Brazil | 55,0 | 13,0 | 0,0 | 0,4 | 0,0 | 5/10 |
Periwinkle, boiled | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
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Protein
Moderate
Carbs
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Guinea fowl, breast, raw is a standout for the muscle gain angle.
Start with White, pepper, Black, pepper, Blood, bovine, raw (imported data) and compare protein, fiber and calories per 100 g.
All values are per 100 g. Mentally adjust for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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