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
Soy protein
Average protein
21,7 g
per 100g
Average carbs
4,5 g
per 100g
Average fat
8,5 g
per 100g
This list features 100 foods with high protein ratios, emphasizing satiety. Soy protein stands out as a top option based on the dataset, offering a strong routine reference for those seeking foods that promote fullness with minimal carbs and high protein content.
This list features 100 foods with high Protein ratios, emphasizing satiety. Soy Protein stands out as a top option based on the dataset, offering a strong routine reference for those seeking foods that promote fullness with minimal Carbs and high Protein content.
This ranking is based on foods filtered by a high Protein ratio, with a minimum of 5 grams of Protein and at least 1 gram of Fiber per 100 grams serving. All values are per 100 grams unless otherwise noted, allowing for straightforward food comparison. The list emphasizes routine, practical choices to support daily nutritional decisions.
Key filters include:
From the dataset, some standout foods include:
These foods stand out due to their high Protein content, favorable Protein ratios, and low carbohydrate impact, aligning well with satiety and routine dietary needs.
If your primary goal is weight loss, prioritize foods like whey Protein powders and gelatin, which are high in Protein and low in Carbs and fats. For muscle gain, focus on foods with the highest Protein content and nutrient density, such as soy or pea Protein isolates. For overall general health, incorporating a variety of these high-Protein, Fiber-rich options can help maintain fullness and balanced nutrition.
Remember to compare the Protein, Calories, Carbs, and serving size in practical terms before making your daily decisions. Use this list as a practical guide rather than an absolute rule.
Always cross-reference with your personal dietary needs and, if necessary, consult a general healthcare professional for tailored advice.
Using this list, start by comparing the top-ranked foods—such as whey Protein powder, preserved duck gizzards, or plant-based options like rice and pea proteins. Assess which fit your routine, preferences, and dietary restrictions. Incorporate them into your meals or snacks to enhance satiety and support your specific general health goals. Remember, the key is consistency and balance, so choose options that you can comfortably include in your daily diet.
🔥 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 |
|---|---|---|---|---|---|---|
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Rice protein powder | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Proteína de arroz em pó | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Proteína de arroz en polvo | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Pea protein isolate powder | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína isolada de ervilha em pó | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína aislada de guisante en polvo | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Gelatin, pineapple, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, grape, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, strawberry, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Meat, chicken, breast, without skin, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 128,0 | 25,6 | 0,4 | 2,7 | 1,4 | 6/10 |
Gelatin, dry mix, diet (average of several flavours), Brazil | 327,0 | 57,2 | 24,1 | 0,2 | 4,7 | 8/10 |
Meat, chicken, breast, braised (with oil, onion and garlic), with vegetables (carrot and pod), unsalted | 89,0 | 15,5 | 1,5 | 2,3 | 1,2 | 5/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Poultry on skewer, cooked | 134,0 | 23,1 | 1,4 | 68,0 | 3,0 | 6/10 |
Baby food - breast chicken, potato and carrot, with meat broth, with onion, without oil, with salt | 76,0 | 13,1 | 3,0 | 1,4 | 1,2 | 5/10 |
Caen-style tripe, prepacked | 120,0 | 20,4 | 0,5 | 74,0 | 1,5 | 5/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, unsalted | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, with salt | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Meat, breast chicken, with vegetables - broccoli and carrot, with oil, onion and garlic, with salt | 98,0 | 16,6 | 1,4 | 3,0 | 1,4 | 5/10 |
Mussel, canned in brine, drained | 97,6 | 16,1 | 2,6 | 75,1 | 1,9 | 5/10 |
Meat, goat, cooked, with vegetables - carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, with salt | 102,0 | 16,8 | 1,6 | 3,2 | 1,2 | 5/10 |
Meat, goat, cooked, with vegetables b carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, unsalted | 103,0 | 16,8 | 1,8 | 3,2 | 1,4 | 5/10 |
Spirulina (spirulina sp.), dried or dehydrated | 374,0 | 60,4 | 17,7 | 5,4 | 2,7 | 8/10 |
Beef on skewer, cooked | 136,0 | 21,9 | 0,3 | 69,2 | 3,0 | 6/10 |
Salad, tuna, without oil, unsalted (tuna, pea and corn canned, raw carrot, parsley and chive, without oil, unsalted) | 76,0 | 12,1 | 5,5 | 0,6 | 1,8 | 5/10 |
Black seabream, raw | 129,0 | 20,5 | 0,0 | 72,9 | 1,0 | 5/10 |
Baby food - breast chicken, potato and carrot, with meat broth, with onion, without oil, unsalted | 84,0 | 13,3 | 4,8 | 1,3 | 1,0 | 5/10 |
Vegetables and chicken, sauteed, with salt (breast chicken, potato, carrot, green beans, with tomato, bell pepper, parsley, chive, with oil, onion and garlic, with salt) | 99,0 | 15,6 | 2,8 | 2,8 | 1,1 | 5/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Brazilian recipe, with fish and coconut milk, with salt (fish, marine, blue shark (steak), tomato, bell pepper, cilantro (coriander), coconut milk, palm oil, with oil, onion and garlic, with salt) | 121,0 | 18,6 | 1,5 | 4,6 | 1,4 | 5/10 |
Meat, goat, cooked, with potato, carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, unsalted | 94,0 | 14,3 | 2,7 | 2,9 | 1,4 | 5/10 |
Meat, goat, cooked, with potato, carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, with salt | 94,0 | 14,3 | 2,7 | 2,9 | 1,3 | 5/10 |
Meat, pork, loin, roasted, stuffed - onion, apricot, white mushrooms,with onion, whit salt | 172,0 | 25,8 | 6,8 | 4,6 | 1,2 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Squid stewed with vegetables, unsalted (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Squid stewed with vegetables, with salt (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Baby food - potato, carrot and ground meat beef (knuckle), with meat broth, with onion, without oil, with salt | 90,0 | 13,1 | 3,4 | 2,6 | 1,3 | 4/10 |
Baby food - ground meat beef (knuckle), black turtle bean, potato, pumpkin and carrots, with chicken broth, with onion, without oil, with salt | 84,0 | 12,2 | 3,5 | 2,4 | 2,1 | 5/10 |
Baby food - ground meat beef (knuckle) and cabotian pumpkin, with chicken broth, with onion, without oil, with salt | 100,0 | 14,5 | 3,6 | 3,1 | 1,0 | 5/10 |
Baby food - ground meat beef (knuckle) and cabotian pumpkin, with chicken broth, with onion, without oil, unsalted | 101,0 | 14,6 | 3,7 | 3,1 | 1,1 | 5/10 |
Baby food - ground meat beef (knuckle), taro and broccoli, with meat broth, with onion, without oil, unsalted | 96,0 | 13,8 | 4,1 | 2,8 | 1,3 | 5/10 |
Baby food - ground meat beef (knuckle), taro and broccoli, with chicken broth, with onion, without oil, unsalted | 96,0 | 13,8 | 4,1 | 2,7 | 1,3 | 5/10 |
Baby food - ground meat beef (knuckle), taro and broccoli, with meat broth, with onion, without oil, with salt | 96,0 | 13,8 | 4,0 | 2,8 | 1,3 | 5/10 |
Baby food - ground meat beef (knuckle), taro and broccoli, with chicken broth, with onion, without oil, with salt | 96,0 | 13,8 | 4,0 | 2,7 | 1,3 | 5/10 |
Baby food - ground meat beef (knuckle) and pumpkin, with meat broth, with onion, without oil, with salt | 101,0 | 14,5 | 3,6 | 3,1 | 1,0 | 5/10 |
Baby food - ground meat beef (knuckle) and pumpkin, with meat broth, with onion, without oil, unsalted | 101,0 | 14,5 | 3,7 | 3,1 | 1,1 | 5/10 |
Baby food - ground meat beef (knuckle), black turtle bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, unsalted | 85,0 | 12,2 | 3,5 | 2,5 | 2,1 | 5/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
It highlights foods with higher protein ratios that promote satiety, based on a dataset of 100 foods.
Begin with foods like whey protein powder, preserved gizzards, rice, and pea protein, comparing their protein, fiber, and calorie content.
All macro values are per 100 grams, so you should adjust for your typical portion size.
Compare foods based on protein, calories, and carbs to choose options supporting your goals—whether weight loss, muscle gain, or routine satiety.
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