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
Turkey, escalope, grilled/pan-fried
Average protein
20,4 g
per 100g
Average carbs
0,1 g
per 100g
Average fat
31,8 g
per 100g
This list has 100 options focused on Protein ratio; Turkey, escalope, grilled/pan-fried leads the ranking with 0.25 per 100 g (muscle gain lens).
For Protein ratio, Squid, fried leads with 0.25 per 100 g; the list spans 0.23 to 0.25 (average 0.2).
This list has 100 options focused on Protein ratio; Turkey, escalope, grilled/pan-fried leads the ranking with 0.25 per 100 g (muscle gain lens).
For Protein ratio, Squid, fried leads with 0.25 per 100 g; the list spans 0.23 to 0.25 (average 0.2).
Among 100 foods ranked by Protein ratio, Squid, fried leads with 0.25 per 100 g. The list spans 0.23 to 0.25, averaging 0.2.
Editorial angle: muscle gain.
Use Protein ratio 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 149 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 Protein ratio 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 |
|---|---|---|---|---|---|---|
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 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Bigeye scad, raw | 70,9 | 17,5 | 0,0 | — | 0,0 | 6/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Meat, frog, thigh, raw, Brazil | 65,0 | 16,0 | 0,0 | 0,2 | 0,0 | 6/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Nursehound or lesser spotted dogfish, cooked | 104,0 | 25,4 | — | 73,2 | 0,0 | 5/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Fish, saltwater, cod, salted, desalted, cooked, boiled, without oil, unsalted | 84,0 | 20,4 | 0,0 | 0,2 | 0,0 | 6/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 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 |
Poultry on skewer, raw | 75,2 | 18,0 | 0,8 | — | 0,0 | 6/10 |
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 |
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 |
Feta-type cheese, 100% from cow's milk, in oil and spices, drained | 41,0 | 9,8 | 0,5 | — | 0,1 | 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 |
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 |
Whiting, raw | 79,2 | 18,8 | — | 79,3 | 0,0 | 5/10 |
Ray, cooked in an aromatic stock | 97,8 | 23,2 | — | 73,7 | 0,0 | 5/10 |
Monkfish, grilled | 93,0 | 22,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Fish, saltwater, king, fillet, frozen, fresh, Brazil | 55,0 | 13,0 | 0,0 | 0,4 | 0,0 | 5/10 |
Pacific cod, raw | 64,8 | 15,3 | 0,0 | 84,0 | 0,0 | 5/10 |
Cod, roasted/baked | 94,6 | 22,3 | — | 76,0 | 0,0 | 5/10 |
Haddock, grilled/pan-fried without added fat | 84,9 | 20,0 | 0,0 | 79,7 | 0,0 | 6/10 |
Meat, chicken, gizzard, raw, Brazil | 85,0 | 20,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Fish, freshwater, Stingray, fillet, raw (average of 7 samples), Brazil | 71,0 | 16,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Egg, chicken, white, cooked/10 min., with salt | 57,0 | 13,4 | 0,6 | 0,1 | 0,0 | 5/10 |
Egg, chicken, white, cooked/10 min, unsalted, Brazil | 57,0 | 13,4 | 0,6 | 0,1 | 0,0 | 5/10 |
Haddock, steamed | 89,0 | 20,9 | 0,0 | 78,3 | 0,0 | 6/10 |
Cod, smoked | 78,0 | 18,3 | 0,0 | 0,6 | 0,0 | 6/10 |
Guinea fowl, breast, raw | 107,0 | 25,1 | 0,0 | 75,3 | 0,0 | 6/10 |
Pollack, raw | 75,5 | 17,7 | 0,0 | 80,8 | 0,0 | 5/10 |
Anglerfish, grilled/pan-fried without added fat | 98,2 | 23,0 | — | 75,0 | 0,0 | 5/10 |
Whiting, steamed | 98,3 | 23,0 | — | 75,2 | 0,0 | 5/10 |
Cod, raw | 77,4 | 18,1 | — | 79,8 | 0,2 | 5/10 |
Fish, saltwater, tiggerfish, roasted/grilled, without oil, unsalted, Brazil | 109,0 | 25,4 | 0,0 | 0,8 | 0,0 | 6/10 |
Cod, cooked (average) | 100,0 | 23,3 | — | 74,8 | 0,0 | 5/10 |
Haddock, smoked | 97,0 | 22,6 | 0,0 | 75,0 | 0,0 | 6/10 |
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Protein
High
Carbs
Fat
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Turkey, escalope, grilled/pan-fried is a standout for the muscle gain angle.
Start with Squid, fried, Ling, cooked, Common sole, grilled/pan-fried without added fat 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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