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
Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil
Average protein
18,1 g
per 100g
Average carbs
9,1 g
per 100g
Average fat
11,8 g
per 100g
This list has 100 options focused on Zinc; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil leads the ranking with 78.5 mg per 100 g (general health lens).
For Zinc, Mollusc, oyster, cooked, without oil and salt, Brazil leads with 78.5 mg per 100 g; the list spans 5.8 mg to 78.5 mg (average 10.3 mg).
This list has 100 options focused on Zinc; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil leads the ranking with 78.5 mg per 100 g (general health lens).
For Zinc, Mollusc, oyster, cooked, without oil and salt, Brazil leads with 78.5 mg per 100 g; the list spans 5.8 mg to 78.5 mg (average 10.3 mg).
Among 100 foods ranked by Zinc, Mollusc, oyster, cooked, without oil and salt, Brazil leads with 78.5 mg per 100 g. The list spans 5.8 mg to 78.5 mg, averaging 10.3 mg.
Editorial angle: general health.
Use Zinc as the main axis, but cross-check calories, protein and your real portion. All 100 items were filtered for this lens — table rank is not an automatic recommendation.
Items here range from 9 kcal to 790.84 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Zinc with calories and build your real portion before deciding what enters your routine.
🔥 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, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Breakfast cereal, wheat with sugar | 378,0 | 7,0 | 84,0 | 1,5 | 3,5 | 2/10 |
Marjoram, dried (imported date) | 233,0 | 0,0 | 42,5 | 7,0 | 18,1 | 4/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Gelatin, strawberry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,3 | 0,0 | — | 3/10 |
Gelatin, lemon, dry mix, diet, prepared, Brazil | 12,0 | 1,6 | 1,1 | 0,1 | — | 3/10 |
Gelatin, cherry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
Gelatin, raspberry, dry mix, diet, prepared, Brazil | 11,0 | 1,6 | 1,1 | 0,0 | — | 3/10 |
Gelatin, pineapple, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Wheat germ | 312,0 | 26,6 | 30,6 | 9,2 | 17,7 | 6/10 |
Wheat germ | 321,0 | 25,0 | 33,3 | 9,7 | 15,9 | 6/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Porridge, dry mix, Brazil | 360,0 | 0,6 | 88,5 | 0,4 | 0,9 | 1/10 |
Wheat germ | 284,0 | 26,7 | 23,6 | 9,2 | 24,7 | 7/10 |
Mushroom, Pleurotus salmon, raw, Brazil | 9,0 | 0,0 | 1,3 | 0,4 | 5,5 | 6/10 |
Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil | 361,0 | 39,0 | 1,4 | 22,2 | 0,0 | 6/10 |
Meat, ostrich, raw (average of several cuts) Brazil | 140,0 | 30,0 | 0,0 | 2,2 | 0,0 | 6/10 |
Mushroom, Shimeji, cooked, without oil, without salt, Brazil | 18,0 | 0,0 | 3,3 | 0,5 | 5,9 | 4/10 |
Meat, ostrich, round, raw, Brazil | 138,0 | 29,2 | 0,0 | 2,4 | 0,0 | 6/10 |
Leavening agents, yeast, tablet, Brazil | 44,0 | 0,0 | 7,7 | 1,5 | 4,2 | 3/10 |
Seed, pumpkin, whole, roasted, without oil, unsalted | 391,0 | 18,6 | 35,4 | 19,4 | 18,4 | 5/10 |
Mushrooms, cooked, without oil, without salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 19,0 | 0,0 | 3,6 | 0,5 | 4,3 | 3/10 |
Mix of dried herbs (imported date) | 209,0 | 0,0 | 33,7 | 8,2 | 28,9 | 5/10 |
Mushroom, oyster, raw, Brazil | 13,0 | 0,0 | 2,4 | 0,3 | 4,2 | 4/10 |
Mushrooms, braised (with soy oil, onion and garlic), without salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 31,0 | 0,0 | 4,0 | 1,7 | 4,2 | 3/10 |
Meat, ostrich, fan, raw, Brazil | 135,0 | 30,1 | 0,0 | 1,6 | 0,0 | 6/10 |
Meat, beef, ground (chuck), boiled, drained, without oil, unsalted, Brazil | 205,0 | 26,7 | 0,0 | 10,9 | 0,0 | 5/10 |
Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil | 211,0 | 35,9 | 0,0 | 7,5 | 0,0 | 6/10 |
Meat, beef, chuck, without fat, cooked, without oil, unsalted, Brazil | 207,0 | 27,3 | 0,0 | 10,9 | 0,0 | 5/10 |
Seed, poppy, raw (imported data) | 434,0 | 0,0 | 14,9 | 41,6 | 10,0 | 2/10 |
Seed, poppy, raw (imported data) | 434,0 | 0,0 | 14,9 | 41,6 | 10,0 | 2/10 |
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Meat, beef, ribs, cooked, roasted, without oil, unsalted | 286,0 | 30,8 | 0,0 | 18,1 | 0,0 | 5/10 |
Meat, beef, ground, chuck, cooked, with oil, onion and garlic, unsalted | 209,0 | 25,5 | 0,6 | 11,6 | 0,1 | 5/10 |
Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, unsalted | 213,0 | 34,2 | 0,7 | 8,1 | 0,1 | 6/10 |
Mushrooms, shitake, cooked, without oil, without salt, Brazil | 16,0 | 0,0 | 3,0 | 0,5 | 4,7 | 3/10 |
Meat, beef, chuck, whitout fat, cooked, with oil, onion and garlic, unsalted | 213,0 | 26,1 | 1,2 | 11,5 | 0,1 | 5/10 |
Meat, beef, ground (chuck), braised (with soybean oil, onion and garlic), wihtout salt, Brazil | 214,0 | 25,4 | 0,6 | 12,2 | 0,1 | 5/10 |
Cardamom, powder (imported data) | 222,0 | 0,0 | 40,4 | 6,7 | 28,0 | 5/10 |
Meat, beef, knuckle, without fat, fried (with soy oil), unsalted, Brazil | 264,0 | 33,0 | 0,0 | 14,7 | 0,0 | 6/10 |
Meat, beef, chuck, without fat, fried (with soy oil), unsalted, Brazil | 260,0 | 24,6 | 0,0 | 18,0 | 0,0 | 5/10 |
Mushrooms, raw (average of different varieties), Brazil | 15,0 | 0,0 | 2,7 | 0,4 | 3,7 | 4/10 |
Wheat, bran, raw, Brazil | 114,0 | 0,0 | 17,8 | 4,7 | 46,4 | 8/10 |
Meat, goat, roasted, without oil, unsalted (average of different cuts and breeds), Brazil | 198,0 | 34,4 | 0,0 | 6,7 | 0,0 | 6/10 |
Almond, raw | 576,0 | 19,0 | 4,5 | 53,5 | 15,0 | 6/10 |
Meat, beef, knuckle, without fat, grilled, with butter, unsalted | 268,0 | 32,4 | 0,3 | 15,2 | 0,0 | 6/10 |
Meat, beef, ribeye cap steak, without fat, grilled, with oil and onion, unsalted | 231,0 | 33,4 | 0,4 | 10,6 | 0,1 | 6/10 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil is a standout for the general health angle.
Start with Mollusc, oyster, cooked, without oil and salt, Brazil, Breakfast cereal, wheat with sugar, Marjoram, dried (imported date) 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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