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
Haddock, grilled/pan-fried without added fat
Average protein
13,9 g
per 100g
Average carbs
3,0 g
per 100g
Average fat
21,8 g
per 100g
This comprehensive list showcases 100 low-calorie foods optimized for performance, specifically emphasizing high protein content with minimal carbs and fats. All foods are selected based on nutritional data indicating they contain up to 160 calories per 100 grams, making them ideal choices for athletes or individuals aiming to enhance performance while managing calorie intake.
This comprehensive list showcases 100 low-calorie foods optimized for sports sports performance, specifically emphasizing high Protein content with minimal Carbs and fats. All foods are selected based on nutritional data indicating they contain up to 160 Calories per 100 grams, making them ideal choices for athletes or individuals aiming to enhance sports sports performance while managing calorie intake.
Among the standout foods, Beef on skewer, raw leads due to its high Protein density (20g per 100g) and low calorie count (80 kcal). Similarly, Meat, goat, baby goat, raw also ranks high with 17.5g Protein and the same calorie level. Seafood options like Squid, frozen, raw and Squid, roasted also perform strongly, providing over 16g of Protein and only around 80 Calories per serving. These foods stand out because they combine high Protein with very low carbohydrate content, supporting muscle sports sports performance and recovery without excess caloric load.
Foods like Baby squid and Scallop, with coral, raw also feature impressive Protein-to-calorie ratios, making them excellent sports sports performance foods. Their nutrient density scores and favorable macro profiles reinforce their suitability for active individuals seeking efficiency in nutrition.
For weight loss or Fat management, prioritize foods with high Protein and very low Carbs, such as beef, goat, or squid, which help preserve muscle mass while supporting a calorie deficit. If your goal is muscle gain, focus on foods like beef or goat with their high Protein content. For overall general health and sports sports performance, balanced choices like seafood (scallops, fish) provide essential nutrients alongside their low-calorie profile.
One common mistake is relying solely on Calories without considering macro ratios—high Protein foods are crucial for sports sports performance but should be balanced with other nutrients. Another error is ignoring portion sizes; all values are per 100g, so adjusting for actual intake is necessary. Lastly, assuming foods are suitable for all sports sports performance goals without considering individual needs—this list provides choices but not personalized dietary plans.
Start by comparing foods based on their Protein content, Calories, and carbohydrate levels. For example, if you aim for a high-Protein, low-carb option, foods like Beef on skewer, raw and Squid, frozen, raw are excellent choices. Incorporate these foods into your daily meal planning, adjusting portion sizes as needed to meet your specific sports sports performance goals. Remember, this list is a tool to guide smarter, data-backed food selections to support your active lifestyle.
🔥 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 |
|---|---|---|---|---|---|---|
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Meat, goat, baby goat, raw (average of several samples), Brazil | 80,0 | 17,5 | 0,0 | 1,2 | 0,0 | 5/10 |
Squid, frozen, raw | 80,0 | 17,0 | 0,0 | 1,3 | 0,0 | 5/10 |
Squid, roasted | 80,0 | 16,6 | 0,5 | 1,3 | — | 5/10 |
Baby squid | 80,0 | 16,2 | 0,7 | 1,4 | 0,0 | 5/10 |
Rooster | 80,0 | 15,8 | 0,0 | 1,9 | 0,0 | 5/10 |
Crustacean, lobster, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 80,0 | 15,6 | 0,9 | 1,6 | 0,5 | 5/10 |
Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 80,0 | 14,6 | 0,8 | 2,1 | 0,5 | 5/10 |
White fish with shallots, mussels and white wine sauce, prepacked | 80,0 | 11,5 | 2,2 | — | — | 4/10 |
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, with salt | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, unsalted | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, unsalted | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, with salt | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, unsalted | 80,0 | 8,8 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, with salt | 80,0 | 8,7 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, unsalted | 80,0 | 8,7 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, with salt | 80,0 | 8,6 | 6,1 | 2,3 | 1,1 | 4/10 |
Quark, plain or with fruits (average) | 80,0 | 7,0 | 6,3 | 82,4 | 0,0 | 3/10 |
Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, unsalted | 80,0 | 5,3 | 7,7 | 3,1 | 2,7 | 3/10 |
Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, with salt | 80,0 | 5,3 | 7,7 | 3,1 | 2,7 | 3/10 |
Cabbage roll, with white rice and meat beef, with tomato sauce (sugo sauce), with salt, Brazil [white cabbage, white rice, ground meat beef (chuck), tomato sauce, with soy oil, onion and garlic, with salt] | 80,0 | 5,1 | 7,8 | 3,1 | 1,4 | 3/10 |
Quark or dairy specialty, with fruits, 0% fat, with sugar(s) | 80,3 | 7,4 | 12,8 | — | 0,0 | 2/10 |
Clam, raw | 80,5 | 11,5 | 2,7 | 81,1 | 0,0 | 4/10 |
Lemon sole, raw | 80,6 | 17,0 | — | 80,0 | 0,0 | 4/10 |
Garden peas, boiled/cooked in water | 80,7 | 6,4 | 9,9 | 77,4 | 4,8 | 4/10 |
Ling, raw | 80,8 | 19,2 | — | 79,3 | 0,0 | 5/10 |
Common dab, raw | 80,8 | 18,3 | — | 79,7 | 0,0 | 5/10 |
Brazilian cheese, minas, 0% fat, Brazil | 81,0 | 16,9 | 3,2 | 0,1 | 0,0 | 5/10 |
Fish, saltwater, cod, salted, desalted, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 81,0 | 16,7 | 0,8 | 1,2 | 0,5 | 5/10 |
Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 81,0 | 14,7 | 0,8 | 2,1 | 0,5 | 5/10 |
Tripe, veal, raw | 81,0 | 14,6 | 0,0 | 2,5 | 0,0 | 5/10 |
Lung, pork, raw | 81,0 | 14,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Stuffed eggplant, with ground meat beef, with salt (grilled eggplant, with meat beef - knucle ground, braised, with tomato sauce (tomato, with oil, onion and garlic), with salt) | 81,0 | 8,8 | 1,9 | 4,2 | 2,3 | 4/10 |
Beef chilli, with beans, with salt (ground beef (knucle), pinto, crawberry and common beans, tomato, bell pepper, with black pepper, with oil, onion and garlic, with salt) | 81,0 | 7,9 | 5,7 | 3,0 | 5,8 | 4/10 |
Soup/cream, cambotian pumpkin, with chicken, without salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, without salt) | 81,0 | 6,2 | 6,0 | 3,5 | 1,1 | 3/10 |
Soup/cream, cambotian pumpkin, with chicken, with salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, with salt) | 81,0 | 6,2 | 6,0 | 3,5 | 1,1 | 3/10 |
Nuoc mam sauce or fish sauce, prepacked | 81,2 | 9,3 | 10,9 | — | 0,2 | 3/10 |
Garden peas, raw | 81,2 | 5,4 | 11,4 | 78,9 | 5,1 | 3/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Alaska pollock, smoked | 81,3 | 18,3 | 0,0 | — | 0,0 | 5/10 |
American or Canadian sea scallop, without coral, raw | 81,3 | 17,3 | 1,8 | 78,7 | 0,0 | 5/10 |
Tripe, beef, raw | 81,5 | 12,1 | 0,0 | 84,2 | 0,0 | 4/10 |
White fish with Parisian-style sauce (mushrooms sauce), prepacked | 81,5 | 9,0 | 3,0 | 84,2 | 1,0 | 4/10 |
Cod, raw | 82,0 | 18,2 | — | 1,0 | — | 5/10 |
Meat, frog, thigh and back, raw, Brazil | 82,0 | 18,1 | 0,0 | 1,1 | 0,0 | 5/10 |
Crustacean, shrimp, unshelled, cooked, drained, without oil, without, salt, Brazil | 82,0 | 17,7 | 0,0 | 1,3 | 0,0 | 5/10 |
European plaice, raw | 82,0 | 17,6 | 0,0 | 1,2 | 0,0 | 5/10 |
common prawn | 82,0 | 17,6 | 1,5 | 0,6 | 0,0 | 5/10 |
Shrimp, frozen, raw | 82,0 | 17,6 | 1,5 | 0,6 | 0,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Calories
Low
Summary
Decide better
It groups 100 low-calorie foods with high protein content, ideal for performance-focused nutrition.
Begin with foods like Beef on skewer, raw, and Meat, goat, baby goat, raw, then compare protein, calories, and carbs per 100g.
All values are per 100g, so adjust accordingly if your portion differs.
Yes, unless otherwise noted, macros are per 100g serving.
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