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
Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil
Average protein
18,7 g
per 100g
Average carbs
24,0 g
per 100g
Average fat
16,7 g
per 100g
This list has 100 options focused on Zinc; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil leads the ranking with 1683.5 mg per 100 g (routine lens).
For Zinc, Vitamin complex leads with 1683.5 mg per 100 g; the list spans 7.42 mg to 1683.5 mg (average 40.9 mg).
This list has 100 options focused on Zinc; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil leads the ranking with 1683.5 mg per 100 g (routine lens).
For Zinc, Vitamin complex leads with 1683.5 mg per 100 g; the list spans 7.42 mg to 1683.5 mg (average 40.9 mg).
Among 100 foods ranked by Zinc, Vitamin complex leads with 1683.5 mg per 100 g. The list spans 7.42 mg to 1683.5 mg, averaging 40.9 mg.
Editorial angle: routine.
Use Zinc 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 44 kcal to 638 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 Zinc 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 |
|---|---|---|---|---|---|---|
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Pudding, dry mix, prepared (average of several flavours), Brazil | 121,0 | 3,3 | 19,9 | 3,1 | 0,1 | 2/10 |
Pudding, vanila, dry mix, prepared, Brazil | 120,0 | 2,9 | 19,8 | 3,2 | — | 1/10 |
Pudding, coconut, dry mix, prepared, Brazil | 114,0 | 2,8 | 19,0 | 3,0 | 0,1 | 1/10 |
Mollusc, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 2,8 | 2,2 | 0,0 | 4/10 |
Oyster, raw | 267,1 | 8,1 | 2,8 | 2,2 | 0,0 | 3/10 |
Oyster, raw | 53,0 | 10,2 | 0,0 | 1,4 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 4,7 | 1,4 | 0,0 | 4/10 |
Breakfast cereal, wheat with sugar | 378,0 | 7,0 | 84,0 | 1,5 | 3,5 | 2/10 |
Cheese, "flor de guía" typr | 388,0 | 27,2 | — | 31,1 | — | 4/10 |
Marjoram, dried (imported date) | 233,0 | 0,0 | 42,5 | 7,0 | 18,1 | 4/10 |
Cheese, "ibores" type | 405,0 | 23,9 | — | 34,3 | — | 4/10 |
Cheese, "picón" type | 388,0 | 22,7 | — | 33,0 | — | 3/10 |
Cheese, "porrúa" type | 383,0 | 23,8 | — | 32,0 | — | 4/10 |
Cheese, "casin" type | 370,0 | 23,1 | — | 30,8 | — | 3/10 |
Cheese, "zamorano" type | 487,0 | 26,8 | — | 42,2 | — | 4/10 |
Cheese, "arzúa" type | 399,0 | 22,2 | — | 34,5 | — | 3/10 |
Cheese, "san simón" type | 446,0 | 26,1 | — | 37,9 | — | 4/10 |
Cheese, "tetilla" type | 376,0 | 21,6 | — | 32,2 | — | 3/10 |
Cheese, "serrat" type | 413,0 | 23,1 | — | 35,6 | — | 3/10 |
Cheese, "peñamellera" type | 366,0 | 23,3 | — | 30,4 | — | 3/10 |
Cheese, "mahón" type | 408,0 | 24,9 | — | 34,3 | — | 4/10 |
Cheese, "cantabria" type | 358,0 | 21,5 | — | 30,2 | — | 3/10 |
Cheese, "ahumado de aliva" type | 410,0 | 25,7 | — | 34,1 | — | 4/10 |
Cheese, "majorero" type | 361,0 | 25,7 | — | 28,8 | — | 4/10 |
Cheese, "servilleta" type | 325,0 | 22,2 | — | 26,3 | — | 3/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Cheese, "tiétar" type | 401,0 | 21,5 | — | 35,0 | — | 3/10 |
Cheese, "castellano" type | 462,0 | 26,0 | — | 39,8 | — | 4/10 |
Cheese, "tupí" type | 615,0 | 19,2 | — | 59,8 | — | 3/10 |
Cheese, "murcia with wine" type | 443,0 | 23,2 | — | 38,9 | — | 3/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Cheese, "càdiz" type | 310,0 | 16,9 | — | 26,9 | — | 3/10 |
Cheese, "herreño" type | 369,0 | 24,1 | — | 30,2 | — | 4/10 |
Cheese, "aracena" type | 392,0 | 21,9 | — | 33,9 | — | 3/10 |
Cheese, "grazalema" type | 378,0 | 21,9 | — | 32,3 | — | 3/10 |
Cheese, "tenerife" type | 344,0 | 19,3 | — | 29,7 | — | 3/10 |
Cheese, "pasiego" type | 298,0 | 14,9 | — | 26,4 | — | 3/10 |
Cheese, "gaztazarra" type | 330,0 | 18,4 | — | 28,5 | — | 3/10 |
Cheese, "torta del casar" type | 364,0 | 18,2 | — | 32,4 | — | 3/10 |
Cheese, "gate-hurdes" type | 387,0 | 21,2 | — | 33,6 | — | 3/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Wheat germ | 312,0 | 26,6 | 30,6 | 9,2 | 17,7 | 6/10 |
Wheat germ | 321,0 | 25,0 | 33,3 | 9,7 | 15,9 | 6/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
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Protein
High
Carbs
Moderate
Fat
High
Calories
High
Summary
Decide better
It groups 100 filtered foods; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil is a standout for the routine angle.
Start with Vitamin complex, Pudding, dry mix, prepared (average of several flavours), Brazil, Pudding, vanila, dry mix, prepared, Brazil 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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