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
23,4 g
per 100g
Average carbs
0,8 g
per 100g
Average fat
70,9 g
per 100g
This ranked list presents 100 foods that are highly nutrient-dense and suitable for a keto diet, based on data from DATA.top_foods and other verified food sources. The focus is on foods that offer maximum nutrients with minimal carbs, helping you optimize your keto meal planning.
This ranked list presents 100 foods that are highly nutrient-dense and suitable for a keto diet, based on data from DATA.top_foods and other verified food sources. The focus is on foods that offer maximum nutrients with minimal Carbs, helping you optimize your keto meal planning.
Foods like Gelatin, dried top the list because they offer an exceptional concentration of Protein (86.9g per 100g) with virtually zero Carbs and fats, making them ideal for weight management and muscle preservation. Other standout options include:
Foods like Cola, without added sugars appear on the list due to their macro profile, not for nutritional value, but they show how low-carb drinks can fit keto plans. The standout foods general nutritionly emphasize high Protein, minimal Carbs, and beneficial fats.
If your goal is weight loss, focus on foods with very low Calories and high nutrient density, such as gelatin or cooked seafood like ling or sole. For muscle gain, prioritize foods with high Protein content like pollock, turkey, or chicken breast.
For overall general health, include nutrient-rich options like spinach or sage, which provide essential vitamins and minerals while maintaining keto macros.
Use the ranking as a practical guide: compare macro values per 100g—Protein, Carbs, and fats—to tailor your diet to your specific needs.
Some pitfalls include:
Start by selecting a few foods from this list that align with your dietary goals—such as seafood, meats, or collagen sources—and incorporate them into your weekly meal plan. Use the nutrient food comparisons to balance your intake of Protein, fats, and minimal Carbs. Remember, this list is a helpful educational tool for optimizing your keto diet but consult a general healthcare professional for personalized guidance.
🔥 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 |
Spinach, cooked | 19,6 | 3,2 | 0,2 | 92,8 | 2,7 | 4/10 |
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 |
Alaska pollock, raw | 72,6 | 16,3 | 0,5 | 81,2 | 0,2 | 5/10 |
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 |
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 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
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 |
Common sole, fried | 72,2 | 15,8 | 0,0 | 83,0 | 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 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.
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