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
Gelatin, dried
Average protein
34,4 g
per 100g
Average carbs
0,6 g
per 100g
Average fat
30,7 g
per 100g
This curated list features foods with the best protein-to-calorie ratios, focusing on efficiency for muscle gain and overall high-protein content. All entries are from DATA.top_foods or DATA.foods, with values based on 100g servings for easy comparison.
Foods are ranked primarily by their protein ratio, highlighting those that pack the most protein per calorie, making them practical choices for optimizing muscle recovery and growth.
This curated list features foods with the best Protein-to-calorie ratios, focusing on efficiency for muscle gain and overall high-Protein content. All entries are from DATA.top_foods or DATA.foods, with values based on 100g servings for easy food comparison.
Foods are ranked primarily by their Protein ratio, highlighting those that pack the most Protein per calorie, making them practical choices for optimizing muscle recovery and growth.
Among the highest-ranking foods, Gelatin, dried stands out with a Protein ratio of approximately 172.81, and a high Protein content of about 86.9g per 100g, making it excellent for muscle repair without excess Calories.
Collagen peptides powder also ranks highly with roughly 171g of Protein per 100g and a strong nutrient density, ideal for supporting connective tissue and muscle structure.
Other notable foods include Soy Protein isolate powder (around 164g of Protein per 100g), which offers a nearly pure Protein source with minimal Fat or Carbs, and Ling, cooked with 24.5g of Protein, good for keto-friendly diets.
Foods like Squid, fried and various fish (e.g., Cod, steamed or Haddock, smoked) also rank well, providing high Protein levels with relatively low Calories, Carbs, and fats.
If your main goal is muscle gain, prioritize foods with very high Protein ratios like gelatin, collagen peptides, and soy isolate. These deliver concentrated Protein with minimal Calories or fats, maximizing muscle synthesis.
For weight loss, foods with high Protein and low Carbs—such as collagen peptides or certain fish—help maintain muscle mass while reducing calorie intake.
If aiming for overall general health, include a variety of foods that provide essential nutrients alongside Protein, like kefir or cooked ling, which also offer vitamins and minerals.
One mistake is focusing solely on Protein ratio without considering other macro or micronutrients. For instance, gelatin is high in Protein but lacks vitamins and minerals.
Another is ignoring portion sizes; values are per 100g, but actual servings vary, which can affect the intake and practical use.
Lastly, relying only on these metrics without considering food quality, sourcing, or personal dietary needs may lead to unbalanced nutrition.
Start by product reviewing your dietary goals—muscle building, Fat loss, or general health maintenance—and select foods from this list that align with those objectives. For example, if maximizing Protein while keeping Calories low, consider collagen peptides or gelatin.
Compare the actual nutrient values per serving, and incorporate these foods into your meal planning. Remember, variety ensures balanced nutrition, so mix high-ratio proteins with other nutrient-rich foods.
🔥 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 |
Milk, cultured, kefir | 3,5 | 3,3 | 4,8 | 3,5 | — | 10/10 |
Soy protein isolate powder | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína isolada de soja em pó | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína aislada de soja en polvo | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Squid, fried | 66,0 | 16,6 | — | — | — | 5/10 |
Peptídeos de colágeno em pó | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Collagen peptides powder | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Péptidos de colágeno en polvo | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 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 |
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Aspartame sweetener, in tablets | 44,0 | 11,0 | — | — | — | 4/10 |
Cloud ear fungus, dried | 30,0 | 7,5 | — | — | — | 4/10 |
Saccharin sweetener | 5,0 | 1,2 | 0,0 | 0,5 | 0,0 | 4/10 |
Sodium bicarbonate | 0,4 | 0,1 | 0,0 | 0,2 | 0,0 | 4/10 |
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 |
Gelatin | 338,0 | 84,4 | 0,0 | 0,0 | 0,0 | 10/10 |
Jello, unflavored, dry mix (imported date) | 343,0 | 85,6 | 0,0 | 0,1 | 0,0 | 10/10 |
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 |
Feta-type cheese from ewe's milk, in oil and spices, drained | 28,6 | 7,0 | 0,1 | — | 0,0 | 5/10 |
Meat, frog, thigh, raw, Brazil | 65,0 | 16,0 | 0,0 | 0,2 | 0,0 | 6/10 |
Turnip greens | 11,0 | 2,7 | 0,1 | — | 3,9 | 7/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Caseinato de calcio en polvo | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Calcium caseinate powder | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Caseinato de cálcio em pó | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
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 |
Gummy | 19,0 | 4,6 | — | — | — | 4/10 |
Whey protein isolate powder | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Proteína de suero aislada en polvo | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Whey protein isolado em pó | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
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 |
Proteína de suero hidrolizada en polvo | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Hydrolyzed whey protein powder | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Whey protein hidrolisado em pó | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
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 |
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Protein
Low
Carbs
Low
Fat
High
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Gelatin, dried is a standout for the muscle gain angle.
Start with Cola, without added sugars, Milk, cultured kefir, Soy protein isolate powder, and compare protein, fiber, and calories per 100 g.
All values are per 100 g. Adjust mentally for your actual serving size.
On this page, main macros are per 100 g unless noted otherwise.
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