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 ranked list highlights some of the best low-calorie foods optimized for performance, emphasizing high protein content with minimal calories, carbs, and fats per 100 grams. All foods are sourced from DATA.top_foods and DATA.foods, providing practical options for athletes and active individuals seeking lean, nutrient-dense foods to support training and performance goals.
This ranked list highlights some of the best low-calorie foods optimized for sports sports performance, emphasizing high Protein content with minimal Calories, Carbs, and fats per 100 grams. All foods are sourced from DATA.top_foods and DATA.foods, providing practical options for athletes and active individuals seeking lean, nutrient-dense foods to support training and sports sports performance goals.
Leading the list, Beef on skewer, raw stands out for its exceptional Protein density, delivering 20 grams of Protein while only providing 80 Calories per 100g, with zero Carbs. This makes it ideal for muscle maintenance and repair. Close behind, Meat, goat, baby goat, raw offers 17.5 grams of Protein at the same calorie level, supporting lean muscle growth. Seafood options such as Squid, frozen, raw and Squid, roasted provide approximately 17 grams of Protein with very low Fat and Carbs, perfect for low-carb, high-sports sports performance diets. Other notable foods include shellfish like scallops and shrimp, which are rich in Protein yet low in Calories, making them excellent choices for endurance and recovery.
If your main goal is weight loss, prioritize foods with the highest Protein and lowest Carbs—such as beef, goat meat, or squid—to promote satiety and preserve lean muscle. For muscle gain, focus on foods with the highest Protein per calorie, like beef on skewer and goat meat. For overall sports sports performance and general health, diversify your intake among different lean meats and seafood to ensure a broad micronutrient profile while maintaining low calorie consumption.
One common mistake is relying solely on calorie counts without considering macro ratios; for example, shellfish are low in Calories but also vary in Fat and micronutrients. Additionally, focusing only on the 100g serving size may be misleading—actual portion sizes in your diet could differ. Ignoring individual dietary restrictions, such as keto or low-Fat needs, can lead to ineffective or unsuitable choices. Lastly, this list emphasizes macro density but doesn't account for micronutrient diversity or food variety, both important for supporting optimal sports sports performance and overall general health.
Begin by comparing the macro details—Protein, Calories, and Carbs—of foods that appeal to your taste and dietary preferences. Incorporate these low-calorie, high-Protein options into your daily meals or snacks to support your training and sports sports performance efforts. Remember, this list offers a solid foundation, but tailoring your diet also requires attention to micronutrient intake, food variety, and personal general health considerations. Consulting a registered dietitian can help optimize your meal planning for the best results.
🔥 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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Summary
Decide better
It helps identify foods that support active performance by being high in protein and low in calories, carbs, and fats.
Foods like Beef on skewer, raw; Meat, goat, baby goat; and squid are top choices due to their high protein and very low carbohydrate content.
Compare macro details like protein, calories, and carbs to select foods aligning with your goal—whether that's muscle gain, weight loss, or general health.
Yes, relying only on calorie counts without macro context, ignoring portion sizes, or choosing foods incompatible with your dietary restrictions can lead to suboptimal results.
Identify foods matching your macro needs, incorporate them into your diet, and consider micronutrient diversity and personal health goals—consulting a nutrition professional can help refine your plan.
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