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
Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil
Average protein
16,3 g
per 100g
Average carbs
5,5 g
per 100g
Average fat
3,9 g
per 100g
This curated list includes foods from DATA.top_foods and DATA.foods that are rich in magnesium, provide at least 8 grams of protein per 100 grams, and contain no more than 220 calories per serving. It is designed to help you select practical options for body definition and muscle gain, based on key nutrients and calorie content.
This curated list includes foods from DATA.top_foods and DATA.foods that are rich in magnesium, provide at least 8 grams of Protein per 100 grams, and contain no more than 220 Calories per serving. It is designed to help you select practical options for body muscle definition and muscle gain, based on key nutrients and calorie content.
Among the foods with the highest magnesium content, several standout options include:
These foods tend to rank well because they combine magnesium density with solid Protein levels, making them particularly useful for body muscle definition and muscle gain.
For weight loss or Fat reduction, focus on foods with high magnesium but lower calorie counts—like mussels and periwinkle. If your goal is muscle gain, prioritize foods with high Protein and magnesium, such as mussels, basil, or fortified seafood options. For general nutrition general health, including a variety of these foods ensures adequate magnesium intake without overloading on Calories or Carbs.
Beware of relying solely on magnesium content without considering overall calorie, carbohydrate, and Protein balance. For example, some foods like wheat bran are high in Calories and Fiber, which may not suit a strict calorie deficit diet. Also, unfamiliar foods like molluscs or seafood should be prepared hygienically and in moderation. Always adjust portion sizes based on your individual needs rather than the per 100g values alone.
Start by incorporating some of these foods into your weekly meal planning. For muscle-building and body muscle definition, focus on options like mussels, basil, or seafood, and compare their nutrient values (Protein, magnesium, Calories) to your personal diet goals. Use the provided data as a practical guide rather than a strict rulebook, and consider consulting a general healthcare professional for personalized advice.
🔥 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 |
|---|---|---|---|---|---|---|
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Soluble coffee, decaffeinated, powder | 219,0 | 11,6 | 42,6 | 0,2 | 0,0 | 2/10 |
Periwinkle, boiled | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
Soluble coffe, decaffeinated, powder | 118,0 | 13,8 | 15,3 | 0,2 | 20,7 | 6/10 |
Snail | 85,0 | 16,1 | 2,0 | 1,4 | — | 5/10 |
Brazilian recipe, with fish and seafood, with salt, Brazil [fish broth, marine fish (blue shark), shrimp, squid, octopus, mussels, tomato, bell pepper, coriander, lemon juice, with black and red pepper, with oil, onion and garlic, with salt] | 73,0 | 12,2 | 2,0 | 1,9 | 0,4 | 5/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Hyacinth bean, seeds, soaking water, cooked, drained, without oil, with salt | 108,0 | 8,8 | 16,8 | 0,6 | 6,2 | 3/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, without salt | 100,0 | 8,4 | 13,1 | 1,6 | 7,3 | 4/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, unsalted | 100,0 | 8,4 | 13,0 | 1,6 | 7,2 | 4/10 |
Barnacles | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
barnacle, raw | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
prawn, raw | 93,0 | 20,1 | 0,0 | 1,4 | 0,0 | 6/10 |
Crustacean, shrimp, ´Sete Barbas´, without head, shelled, fried (with soy oil), with salt | 220,0 | 18,3 | 1,6 | 15,6 | 1,2 | 4/10 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 5/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Soy, grain, cooked, drained, with olive soy, with salt | 172,0 | 15,6 | 0,6 | 11,9 | 8,6 | 5/10 |
Tofu | 119,0 | 11,5 | 3,3 | 6,6 | 0,3 | 4/10 |
Fish, anchovy, canned, in oil, drained (imported date) | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Fish, saltwater, anchovy (aliche), canned (drained solids) (imported date) | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Anchovy in vegetable oil | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Prawn, raw | 110,0 | 24,3 | 1,5 | 0,8 | 0,0 | 6/10 |
Prawn, raw | 97,0 | 22,4 | 0,0 | 0,8 | 0,0 | 6/10 |
Red shrimp, frozen, peeled, raw | 94,0 | 18,0 | 1,5 | 1,8 | 0,0 | 5/10 |
Red shrimp, frozen, peeled, raw | 88,0 | 18,0 | 0,0 | 1,8 | 0,0 | 5/10 |
Soybean, fresh | 158,0 | 13,0 | 11,1 | 6,8 | 4,2 | 3/10 |
Edamame, cooked, without oil, with salt | 109,0 | 11,9 | 3,7 | 5,2 | 5,2 | 5/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Bean, white, cooked, without oil, with salt | 117,0 | 9,7 | 18,8 | 0,3 | 6,3 | 4/10 |
Edamame, cooked, with oil, onion and garlic, unsalted | 118,0 | 11,5 | 4,1 | 6,2 | 5,1 | 5/10 |
Edamame, cooked, with oil, onion and garlic, with salt | 117,0 | 11,5 | 4,1 | 6,0 | 5,1 | 5/10 |
Bean, white, cooked, with olive oil, unsalted | 141,0 | 9,4 | 18,3 | 3,3 | 6,1 | 3/10 |
Bean, white, cooked, with olive oil, with salt | 140,0 | 9,4 | 18,2 | 3,3 | 6,1 | 3/10 |
Sandwich, whole wheat bread, with chicken and vegetables, with olive oil, with salt, Brazil (whole wheat bread, chicken breast, zucchini, lemon juice, sesame seeds, olive oil, chives, paprika, black pepper, with salt) | 182,0 | 8,9 | 22,1 | 6,5 | 3,0 | 3/10 |
Mollusc, octopus, boiled, drained, without oil, without salt (imported date) | 156,0 | 29,8 | 4,4 | 2,1 | 0,0 | 6/10 |
Mollusc, octopus, cooked, without oil, with salt | 155,0 | 29,7 | 4,4 | 2,1 | 0,0 | 6/10 |
Tofu | 73,0 | 8,1 | 0,7 | 4,2 | 0,3 | 4/10 |
Emperor fish | 107,0 | 17,0 | 0,0 | 4,3 | 0,0 | 5/10 |
Swordfish, raw | 111,0 | 17,0 | 1,0 | 4,3 | 0,0 | 5/10 |
Swordfish, raw | 107,0 | 17,0 | 0,0 | 4,3 | 0,0 | 5/10 |
Salad, soy bean, with sauce (tomato, onion, parsley, vinegar and olive oil), with salt | 120,0 | 10,3 | 7,0 | 5,6 | 1,1 | 4/10 |
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Sushi (sushi rice (with vinegar rice, sugar and salt), nori, salmon and cream cheese) | 162,0 | 9,6 | 18,9 | 5,3 | 4,5 | 3/10 |
Swordfish, griddle | 148,0 | 16,0 | 1,3 | 8,7 | 0,0 | 4/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups foods with high magnesium, adequate protein, and reasonable calories for muscle gain and body definition.
Begin with Mollusc, mussel, boiled, drained, without oil, without salt, Brazil, then compare protein, fiber, and calories per 100g.
All values are per 100g; adjust for your actual portion size to estimate intake.
On this page, unless noted otherwise, macros are primarily per 100g.
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