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, saltwater, sardine, roasted/grilled, without oil, with salt
Average protein
16,9 g
per 100g
Average carbs
5,9 g
per 100g
Average fat
6,3 g
per 100g
This list has 100 options focused on Calcium; Fish, saltwater, sardine, roasted/grilled, without oil, with salt leads the ranking with 2250 mg per 100 g (muscle gain lens).
For Calcium, Whitebait leads with 2250 mg per 100 g; the list spans 176 mg to 2250 mg (average 345.6 mg).
This list has 100 options focused on Calcium; Fish, saltwater, sardine, roasted/grilled, without oil, with salt leads the ranking with 2250 mg per 100 g (muscle gain lens).
For Calcium, Whitebait leads with 2250 mg per 100 g; the list spans 176 mg to 2250 mg (average 345.6 mg).
Among 100 foods ranked by Calcium, Whitebait leads with 2250 mg per 100 g. The list spans 176 mg to 2250 mg, averaging 345.6 mg.
Editorial angle: muscle gain.
Use Calcium 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 60 kcal to 220 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 Calcium 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 |
|---|---|---|---|---|---|---|
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
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 |
Pandora, raw | 75,0 | 15,4 | 1,0 | 1,0 | 0,0 | 5/10 |
Parrot fish, raw | 82,0 | 12,1 | 4,9 | 1,6 | — | 4/10 |
Fish, freshwater, gilded one, filet, fresh, cooked, without oil, with salt | 177,0 | 18,9 | 0,0 | 11,3 | 0,0 | 4/10 |
Fish, freshwater, Lambari, cooked, without oil, unsalted, Brazil | 177,0 | 18,8 | 0,0 | 11,3 | 0,0 | 4/10 |
Salema, raw | 102,0 | 12,7 | 7,9 | 2,2 | — | 4/10 |
Cheese, pasteurized, low fat (imported date) | 175,0 | 24,6 | 3,5 | 7,0 | 0,0 | 5/10 |
Fish, freshwater, lambari, fresh, Brazil | 150,0 | 15,7 | 0,6 | 9,4 | 0,0 | 4/10 |
Fish, saltwater, sardine, fillet, cooked/30min, without oil, unsalted, Brasil | 144,0 | 27,3 | 1,9 | 3,1 | 0,0 | 6/10 |
Fish, saltwater, sardine, fillet, canned in seasoned tomato sauce, Brazil | 149,0 | 25,2 | 2,9 | 4,1 | 0,2 | 6/10 |
Fish, saltwater, sardine, canned in tomato sauce, Brazil | 211,0 | 24,8 | 0,0 | 12,4 | 0,2 | 5/10 |
Fish, saltwater, sardine, roasted, without oil, unsalted, Brazil | 176,0 | 27,0 | 10,3 | 3,0 | 0,0 | 5/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Fish, saltwater, sardine, roasted/grilled, without oil, with salt | 156,0 | 32,0 | 0,4 | 3,0 | 0,0 | 6/10 |
Fish, saltwater, whitefish, roasted/grilled, without oil, unsalted, Brazil | 98,0 | 20,1 | 0,9 | 1,5 | 0,0 | 5/10 |
Fish, saltwater, whitefish, roasted/grilled, without oil, with salt | 93,0 | 20,0 | 0,0 | 1,5 | 0,0 | 5/10 |
Brazilian cheese, minas, fresh, light, Brazil | 161,0 | 18,7 | 0,4 | 9,4 | 0,0 | 4/10 |
Fish, saltwater, whitefish, cooked, drained, without oil, unsalted, Brazil | 91,0 | 18,7 | 0,9 | 1,4 | 0,0 | 5/10 |
Fish, saltwater, whitefish, cooked, drained, without oil, with salt | 90,0 | 18,6 | 0,9 | 1,4 | 0,0 | 5/10 |
Brazilian cheese, minas, fresh, light, Brazil | 156,0 | 14,0 | 3,8 | 9,4 | 0,0 | 4/10 |
Fish, saltwater, whitefish, fried in oil, unsalted, Brazil | 218,0 | 27,4 | 0,6 | 11,8 | 0,0 | 5/10 |
Crustacean, crab, cooked, without oil and salt, Brazil | 98,0 | 19,8 | 0,2 | 2,0 | 0,0 | 5/10 |
Crustacean, crab, cooked, without oil, with salt | 98,0 | 19,7 | 0,2 | 2,0 | 0,0 | 5/10 |
Fish, saltwater, whitefish, stewed (with onion, tomato and bell pepper) with oil, with salt | 131,0 | 16,8 | 1,8 | 6,3 | 0,5 | 4/10 |
Fish, saltwater, whitefish, stewed (with onion, tomato and bell pepper) with oil, unsalted | 131,0 | 16,8 | 1,8 | 6,3 | 0,5 | 4/10 |
Fish, saltwater, whitefish, cooked, with white sauce (wheat flour, butter and milk), unsalted | 111,0 | 16,0 | 3,9 | 3,4 | 0,1 | 4/10 |
Fish, saltwater, whitefish, cooked, with white sauce (wheat flour, butter and milk), with salt | 111,0 | 16,0 | 3,9 | 3,4 | 0,1 | 4/10 |
Curd, whole milk, Brazil | 147,0 | 10,4 | 12,3 | 6,3 | 0,0 | 3/10 |
Cottage cheese | 198,0 | 12,4 | 2,5 | 15,4 | 0,0 | 3/10 |
Pasta, stuffed, mixed, with mozzarella cheese, with tomato sauce, homemade, with salt (pasta with wheat flour, with mozzarella cheese, with tomato sauce (tomato, with oil, onion and garlic), with salt) | 203,0 | 12,4 | 10,7 | 12,3 | 1,2 | 3/10 |
Fish, saltwater, whitefish, fillet, fresh, Brazil | 78,0 | 16,3 | 0,4 | 1,2 | 0,0 | 5/10 |
Fish, saltwater, whitefish, fried (with soy oil), with salt | 120,0 | 15,5 | 0,7 | 6,1 | 0,0 | 4/10 |
Fish, saltwater, whitefish, fried (with soy oil), unsalted | 120,0 | 15,5 | 0,7 | 6,1 | 0,0 | 4/10 |
Fish, saltwater, whitefish, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 87,0 | 15,3 | 1,5 | 2,1 | 0,5 | 5/10 |
Fish, saltwater, whitefish, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 87,0 | 15,3 | 1,5 | 2,1 | 0,5 | 5/10 |
Camembert cheese, 20-30% fidm | 200,0 | 24,7 | — | 11,2 | 0,0 | 4/10 |
Brazilian cheese, minas, 0% fat, Brazil | 81,0 | 16,9 | 3,2 | 0,1 | 0,0 | 5/10 |
Cheese, ricotta, light, Brazil | 137,0 | 11,4 | 5,1 | 7,9 | 0,0 | 4/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Brazilian recipe, with crab, unsalted (crab, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, unsalted) | 150,0 | 13,5 | 5,2 | 8,3 | 0,8 | 4/10 |
Brazilian recipe, with crab, with salt (crab, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, with salt) | 150,0 | 13,5 | 5,2 | 8,3 | 0,8 | 4/10 |
Cheese, ricotta, Brazil | 139,0 | 12,6 | 3,8 | 8,1 | — | 4/10 |
Cannelloni, mixed, without sauce, homemade (pasta with wheat flour, with mozzarella and ham) | 196,0 | 14,0 | 13,6 | 9,5 | 0,7 | 3/10 |
Sandwich, whole wheat bread, with brazilian chesse, arugula, with yogurt sauce with chicken and apple | 179,0 | 13,7 | 14,4 | 7,4 | 1,9 | 3/10 |
Crustacean, crab, fresh, Brazil | 89,0 | 13,3 | 8,1 | 0,4 | 0,0 | 4/10 |
Sandwich, traditional sliced bread, with scrambled eggs, mozzarella cheese and lettuce, without oil, with salt, Brazil | 203,0 | 9,8 | 18,7 | 9,9 | 1,0 | 2/10 |
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Protein
Moderate
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Fish, saltwater, sardine, roasted/grilled, without oil, with salt is a standout for the muscle gain angle.
Start with Whitebait, Basil, Crustacean, shrimp, ´Sete Barbas´, without head, shelled, fried (with soy oil), with salt 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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