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.
Advertising
Reserved space for contextual ads.
Total foods
100
items analyzed
Best choice
Gelatin, dried
Average protein
34,4 g
per 100g
Average carbs
0,6 g
per 100g
Average fat
30,7 g
per 100g
This list features 100 foods ranked by their protein-to-weight ratio, highlighting the most efficient options for muscle gain and protein intake. Gelatin, dried stands out as a top choice for high-quality protein density, especially in a muscle-building context.
This list features 100 foods ranked by their Protein-to-weight ratio, highlighting the most efficient options for muscle gain and Protein intake. Gelatin, dried stands out as a top choice for high-quality Protein density, especially in a muscle-building context.
This ranking is focused on foods with the best Protein ratios, primarily from the DATA.top_foods list. All values are based on a 100-gram serving, allowing straightforward food comparisons of Protein content relative to weight. Use these insights to select foods that maximize Protein intake efficiently, whether for muscle gain or overall general health.
Among the standout foods, Collagen peptides powder and Gelatin, dried offer exceptionally high Protein ratios, with 90g and 86.9g per 100g respectively. Soy Protein isolate powder also ranks highly with 88g of Protein, making it ideal for those seeking concentrated plant-based Protein. These foods are prized for providing maximum Protein with minimal Calories and Carbs.
Other notable options include fish like Cod, salted, steamed and Haddock, smoked, which provide high Protein content (~23g per 100g) with moderate Fat. Shellfish such as Prawns, raw also deliver substantial Protein (~18.3g) in a low-Fat profile, suitable for lean muscle building.
One frequent error is disregarding serving sizes — all values are per 100g, which may differ from typical portions. Also, selecting foods solely based on Protein ratio without considering other nutrients like fats or micronutrients can lead to imbalanced diets. Remember, high Protein ratio doesn’t automatically mean the food is suitable for your overall dietary goals.
Another mistake is ignoring the context of preparation methods or food quality — fried or processed options may have different general health impacts despite good macro ratios.
Start by product reviewing the foods available in DATA.top_foods, focusing on those with the highest Protein ratios. Consider your specific goals—whether for muscle building or weight management—and select foods like collagen powder, gelatin, or high-Protein seafood. Use this information to plan your meals and make smarter choices that optimize your Protein intake efficiently.
🔥 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 |
Milk, cultured, kefir | 3,5 | 3,3 | 4,8 | 3,5 | — | 10/10 |
Soy protein isolate powder | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína isolada de soja em pó | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína aislada de soja en polvo | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Squid, fried | 66,0 | 16,6 | — | — | — | 5/10 |
Peptídeos de colágeno em pó | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Collagen peptides powder | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Péptidos de colágeno en polvo | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 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 |
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Aspartame sweetener, in tablets | 44,0 | 11,0 | — | — | — | 4/10 |
Cloud ear fungus, dried | 30,0 | 7,5 | — | — | — | 4/10 |
Saccharin sweetener | 5,0 | 1,2 | 0,0 | 0,5 | 0,0 | 4/10 |
Sodium bicarbonate | 0,4 | 0,1 | 0,0 | 0,2 | 0,0 | 4/10 |
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 |
Gelatin | 338,0 | 84,4 | 0,0 | 0,0 | 0,0 | 10/10 |
Jello, unflavored, dry mix (imported date) | 343,0 | 85,6 | 0,0 | 0,1 | 0,0 | 10/10 |
Pollock, cooked | 97,8 | 24,4 | 0,0 | 74,1 | 0,0 | 6/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Bigeye scad, raw | 70,9 | 17,5 | 0,0 | — | 0,0 | 6/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Feta-type cheese from ewe's milk, in oil and spices, drained | 28,6 | 7,0 | 0,1 | — | 0,0 | 5/10 |
Meat, frog, thigh, raw, Brazil | 65,0 | 16,0 | 0,0 | 0,2 | 0,0 | 6/10 |
Turnip greens | 11,0 | 2,7 | 0,1 | — | 3,9 | 7/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Caseinato de calcio en polvo | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Calcium caseinate powder | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Caseinato de cálcio em pó | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Nursehound or lesser spotted dogfish, cooked | 104,0 | 25,4 | — | 73,2 | 0,0 | 5/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Gummy | 19,0 | 4,6 | — | — | — | 4/10 |
Whey protein isolate powder | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Proteína de suero aislada en polvo | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Whey protein isolado em pó | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Fish, saltwater, cod, salted, desalted, cooked, boiled, without oil, unsalted | 84,0 | 20,4 | 0,0 | 0,2 | 0,0 | 6/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 0,0 | 6/10 |
Proteína de suero hidrolizada en polvo | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Hydrolyzed whey protein powder | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Whey protein hidrolisado em pó | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Cod, salted, steeped, raw | 108,0 | 26,0 | 0,0 | 0,4 | 0,0 | 6/10 |
Saithe, frozen, raw | 82,4 | 19,8 | — | 78,3 | 0,0 | 5/10 |
Poultry on skewer, raw | 75,2 | 18,0 | 0,8 | — | 0,0 | 6/10 |
Ray, roasted/baked | 96,3 | 23,0 | 0,0 | 75,9 | 0,0 | 6/10 |
Egg,chicken, white, raw | 44,0 | 10,5 | 0,3 | 0,1 | 0,0 | 5/10 |
Nursehound or lesser spotted dogfish, raw | 97,8 | 23,3 | 0,0 | 75,2 | 0,0 | 6/10 |
Anglerfish (Lophius budegassa), raw | 70,2 | 16,7 | — | 81,5 | 0,0 | 5/10 |
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Protein
Low
Carbs
Low
Fat
High
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Gelatin, dried is a standout for the muscle gain angle.
Start with Cola, without added sugars, with sweetener(s) and no caffeine, Milk, cultured, kefir, Soy protein isolate powder 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.
Advertising
Reserved space for contextual ads.
Guides connected to common nutrition goals and search intent.
Ranking, list and cluster pages that help search engines discover related topics.