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, ostrich, boiled, without oil, without salt (average of different cuts), Brazil
Average protein
25,0 g
per 100g
Average carbs
1,5 g
per 100g
Average fat
6,9 g
per 100g
This list has 100 options focused on Zinc; Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil leads the ranking with 78.5 mg per 100 g (muscle gain lens).
For Zinc, Mollusc, oyster, cooked, without oil and salt, Brazil leads with 78.5 mg per 100 g; the list spans 5.29 mg to 78.5 mg (average 10.1 mg).
This list has 100 options focused on Zinc; Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil leads the ranking with 78.5 mg per 100 g (muscle gain lens).
For Zinc, Mollusc, oyster, cooked, without oil and salt, Brazil leads with 78.5 mg per 100 g; the list spans 5.29 mg to 78.5 mg (average 10.1 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 5.29 mg to 78.5 mg, averaging 10.1 mg.
Editorial angle: muscle gain.
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 53 kcal to 216 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 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 2,8 | 2,2 | 0,0 | 4/10 |
Oyster, raw | 72,0 | 10,2 | 4,7 | 1,4 | 0,0 | 4/10 |
Oyster, raw | 53,0 | 10,2 | 0,0 | 1,4 | 0,0 | 5/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Brazilian recipe, with seafood, with salt (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, with salt) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Brazilian recipe, with seafood, unsalted (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, unsalted) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Meat, ostrich, raw (average of several cuts) Brazil | 140,0 | 30,0 | 0,0 | 2,2 | 0,0 | 6/10 |
Meat, ostrich, round, raw, Brazil | 138,0 | 29,2 | 0,0 | 2,4 | 0,0 | 6/10 |
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, knuckle, without fat, grilled/roasted, without oil, with salt | 208,0 | 35,7 | 0,0 | 7,3 | 0,0 | 6/10 |
Pork, loin, canadian, smoked, Brazil | 200,0 | 35,7 | 0,0 | 6,4 | — | 6/10 |
Meat, beef, chuck, without fat, cooked, without oil, unsalted, Brazil | 207,0 | 27,3 | 0,0 | 10,9 | 0,0 | 5/10 |
Meat, beef, chuck, cooked, without oil, with salt, Brazil | 207,0 | 27,2 | 0,0 | 10,9 | 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, ground (chuck), cooked, with oil, onion and garlic, with salt | 207,0 | 25,4 | 0,6 | 11,5 | 0,1 | 5/10 |
Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, with salt | 212,0 | 34,2 | 0,7 | 8,0 | 0,1 | 6/10 |
Meat, beef, knuckle, without fat, grilled, with oil, onion and garlic, unsalted | 213,0 | 34,2 | 0,7 | 8,1 | 0,1 | 6/10 |
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, chuck, whitout fat, cooked, with soy oil, onion and garlic, with salt, Brazil | 209,0 | 25,9 | 0,6 | 11,5 | 0,1 | 5/10 |
Meat, beef, ground (neck/chuck eye), braised (with soy oil, garlic and onion), with salt, Brazil | 214,0 | 25,4 | 0,6 | 12,2 | 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 |
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 |
Meat, goat, roasted, without oil, with salt (average of different cuts and breeds) | 197,0 | 34,3 | 0,0 | 6,7 | 0,0 | 6/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Veal, loin, raw, with separable fat | 120,0 | 16,6 | 0,0 | 6,0 | 0,0 | 5/10 |
Meat, beef, forequarter, without fat, cooked, without oil, unsalted, Brazil | 185,0 | 26,5 | 0,0 | 8,8 | 0,0 | 5/10 |
Meat, beef, eye of round, cooked, without oil, unsalted, Brazil | 213,0 | 32,7 | 0,0 | 9,1 | 0,0 | 6/10 |
Meat, beef, eye of round, cooked, without oil, with salt | 212,0 | 32,7 | 0,0 | 9,1 | 0,0 | 6/10 |
Liver, pork, raw | 119,0 | 21,4 | — | 3,7 | 0,0 | 5/10 |
Liver, pork, raw | 135,0 | 21,0 | 1,5 | 5,0 | 0,0 | 5/10 |
Meat, beef, shoulder, without fat, cooked, without oil, unsalted, Brazil | 184,0 | 29,5 | 0,0 | 7,3 | 0,0 | 6/10 |
Meat, beef, shoulder, without fat, cooked, without oil, with salt, Brazil | 183,0 | 29,4 | 0,0 | 7,3 | 0,0 | 6/10 |
Meat, beef, forequarter, without fat , cooked, with oil and spice, unsalted | 194,0 | 25,4 | 1,7 | 9,5 | 0,1 | 5/10 |
Meat, beef, forequarter, without fat , cooked, with oil, onion and garlic, with salt | 192,0 | 25,3 | 1,6 | 9,4 | 0,1 | 5/10 |
Meat, beef, shin, without fat, cooked, with oil, onion and garlic, unsalted | 216,0 | 31,2 | 0,6 | 9,9 | 0,1 | 6/10 |
Meat, beef, eye of round, cooked, with oil, onion and garlic, unsalted | 216,0 | 31,2 | 0,6 | 9,9 | 0,1 | 6/10 |
Meat, beef, eye of round, cooked, with oil, onion and garlic, with salt | 215,0 | 31,2 | 0,6 | 9,8 | 0,1 | 6/10 |
Meat, beef, knuckle, without fat, grilled, with with sauce (wheat flour, butter and milk), with salt | 206,0 | 29,8 | 3,4 | 8,1 | 0,1 | 6/10 |
Meat, beef, knuckle, without fat, grilled, with with sauce (wheat flour, butter and milk), unsalted | 207,0 | 29,8 | 3,5 | 8,2 | 0,1 | 6/10 |
Crustacean, crab, fresh, Brazil | 89,0 | 13,3 | 8,1 | 0,4 | 0,0 | 4/10 |
Meat, beef, knuckle, without fat, grilled/roasted, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 182,0 | 29,1 | 0,8 | 6,9 | 0,5 | 6/10 |
Meat, beef, knuckle, without fat, grilled, with mustard sauce (cream milk, lemon sauce and mustard), unsalted | 208,0 | 29,0 | 2,4 | 9,2 | 0,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil is a standout for the muscle gain angle.
Start with Mollusc, oyster, cooked, without oil and salt, Brazil, Mollusc, oyster, cooked, without oil, with salt, Oyster, raw 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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