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.
Advertising
Reserved space for contextual ads.
Total foods
100
items analyzed
Best choice
Gelatin, dried
Average protein
25,1 g
per 100g
Average carbs
0,7 g
per 100g
Average fat
71,2 g
per 100g
This list has 100 options focused on Protein ratio; Gelatin, dried leads the ranking with 1.43 per 100 g (weight management lens).
For Protein ratio, Cola, without added sugars, with sweetener(s) and no caffeine leads with 1.43 per 100 g; the list spans 0.2 to 1.43 (average 0.2).
This list has 100 options focused on Protein ratio; Gelatin, dried leads the ranking with 1.43 per 100 g (weight management lens).
For Protein ratio, Cola, without added sugars, with sweetener(s) and no caffeine leads with 1.43 per 100 g; the list spans 0.2 to 1.43 (average 0.2).
Among 100 foods ranked by Protein ratio, Cola, without added sugars, with sweetener(s) and no caffeine leads with 1.43 per 100 g. The list spans 0.2 to 1.43, averaging 0.2.
Editorial angle: weight management.
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 0.06 kcal to 380 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 |
|---|---|---|---|---|---|---|
Cola, without added sugars, with sweetener(s) and no caffeine | 0,1 | 0,1 | 0,1 | 99,7 | 0,5 | 10/10 |
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 |
Tea, brewed, no added sugars | 0,4 | 0,1 | 0,0 | 99,7 | 0,0 | 4/10 |
Gelatin, dried | 348,0 | 86,9 | 0,0 | 11,3 | 0,0 | 10/10 |
Pollock, cooked | 97,8 | 24,4 | 0,0 | 74,1 | 0,0 | 6/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Ray, roasted/baked | 96,3 | 23,0 | 0,0 | 75,9 | 0,0 | 6/10 |
Nursehound or lesser spotted dogfish, raw | 97,8 | 23,3 | 0,0 | 75,2 | 0,0 | 6/10 |
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 |
Pacific cod, raw | 64,8 | 15,3 | 0,0 | 84,0 | 0,0 | 5/10 |
Haddock, grilled/pan-fried without added fat | 84,9 | 20,0 | 0,0 | 79,7 | 0,0 | 6/10 |
Haddock, steamed | 89,0 | 20,9 | 0,0 | 78,3 | 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 |
Haddock, smoked | 97,0 | 22,6 | 0,0 | 75,0 | 0,0 | 6/10 |
Ray, raw | 91,9 | 21,4 | 0,5 | 76,8 | 0,0 | 6/10 |
Saithe, cooked | 99,7 | 23,1 | 1,0 | 75,5 | 0,0 | 6/10 |
Frog, leg, raw | 70,0 | 16,2 | 0,7 | 82,0 | 0,0 | 5/10 |
Burbot, raw | 77,0 | 17,8 | 0,0 | 80,6 | 0,0 | 5/10 |
Northern pike, roasted/baked | 100,0 | 23,1 | 0,0 | 74,7 | 0,0 | 6/10 |
Turkey, escalope, grilled/pan-fried | 124,0 | 28,5 | 0,0 | 66,3 | 0,0 | 6/10 |
Brown meagre, raw | 87,2 | 20,0 | 0,0 | 78,0 | 0,0 | 6/10 |
Frog, leg, grilled/pan-fried without added fat | 95,7 | 21,9 | 0,0 | 76,7 | 0,0 | 6/10 |
Saithe, raw | 82,5 | 18,8 | 0,0 | 79,4 | 0,0 | 6/10 |
Egg white, powder | 356,0 | 81,1 | 7,8 | 5,8 | 0,0 | 10/10 |
Pinkspotted shrimp, boiled | 117,0 | 26,6 | 0,0 | 71,2 | 0,0 | 6/10 |
Haddock, raw | 76,2 | 17,3 | 1,0 | 80,4 | 0,0 | 5/10 |
Yeast extract spread | 187,0 | 42,4 | 3,5 | 26,7 | — | 7/10 |
Cod, salted, dried | 210,0 | 47,6 | 1,1 | 34,2 | 0,0 | 8/10 |
White shrimp or tropical shrimp (rose), boiled | 97,5 | 22,1 | 0,1 | 73,9 | 0,0 | 6/10 |
Egg white, raw | 48,1 | 10,9 | 0,7 | 87,6 | 0,0 | 5/10 |
Norway lobster, boiled/cooked in water | 92,6 | 20,9 | 0,0 | 76,3 | 0,0 | 6/10 |
Shrimp or prawn, farmed, boiled (average) | 100,0 | 22,5 | 0,6 | 73,6 | 0,0 | 6/10 |
Shrimp or prawn, boiled | 91,3 | 20,5 | 0,2 | 74,9 | 0,0 | 6/10 |
Alaska pollock, raw | 72,6 | 16,3 | 0,5 | 81,2 | 0,2 | 5/10 |
Tropical tiger prawn, boiled | 101,0 | 22,6 | 0,8 | 73,5 | 0,0 | 6/10 |
Tonguesole, raw | 70,3 | 15,7 | 0,5 | 82,3 | 0,0 | 5/10 |
Yellowfin tuna, raw | 112,0 | 25,0 | 1,0 | 71,6 | 0,0 | 6/10 |
Chicken, breast, without skin, raw, label rouge | 113,0 | 25,2 | 0,0 | 73,8 | 0,0 | 6/10 |
European bass, raw | 86,1 | 19,1 | 0,9 | 78,1 | 0,0 | 5/10 |
Crayfish, cooked | 73,5 | 16,3 | 0,6 | 81,6 | 0,0 | 5/10 |
Pangasius, filets, cooked | 79,0 | 17,5 | 0,0 | 80,6 | 0,0 | 5/10 |
Prawn, "bouquet", wild, boiled | 103,0 | 22,8 | 0,0 | 74,6 | 0,0 | 6/10 |
Atlantic halibut, raw | 96,5 | 21,2 | 0,0 | 76,8 | 0,0 | 6/10 |
Turkey, escalope, raw | 108,0 | 23,7 | 0,0 | 74,9 | 0,0 | 6/10 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Common sole, fried | 72,2 | 15,8 | 0,0 | 83,0 | 0,0 | 5/10 |
Grouper, raw | 85,2 | 18,6 | 0,7 | 78,6 | 0,0 | 5/10 |
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Protein
Low
Carbs
Low
Fat
High
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Gelatin, dried is a standout for the weight management angle.
Start with Cola, without added sugars, with sweetener(s) and no caffeine, 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.
Advertising
Reserved space for contextual ads.
Guides connected to common nutrition goals and search intent.
Ranking, list and cluster pages that help search engines discover related topics.