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
Caseinato de cálcio em pó
Average protein
23,3 g
per 100g
Average carbs
0,3 g
per 100g
Average fat
1,3 g
per 100g
This is a ranked list of foods with a higher protein ratio that are suitable for a heart-friendly diet. All options are selected based on their protein content relative to their sodium levels, focusing on foods that promote cardiovascular health while providing ample protein.
This list exclusively includes foods from DATA.top_foods and DATA.foods, ensuring the information is accurate and relevant to real-world dietary choices.
This is a ranked list of foods with a higher Protein ratio that are suitable for a heart-friendly diet. All options are selected based on their Protein content relative to their sodium levels, focusing on foods that promote cardiovascular general general health while providing ample Protein.
This list exclusively includes foods from DATA.top_foods and DATA.foods, ensuring the information is accurate and relevant to real-world dietary choices.
Among the standout foods, Gelatin and Calcium caseinate powder top the list for their exceptional Protein ratios and low sodium content. For example, gelatin offers a very high Protein ratio of 0.25 per 100 g, with negligible Carbs and sodium, making it ideal for heart general general health.
Other notable foods include various fish like Monkfish (grilled) and Flying fish (raw), which provide high Protein content with minimal sodium and fats, supporting both cardiovascular general general health and muscle maintenance.
Meats such as Meat, frog, thigh (raw) and Meat, turkey, breast (no skin) also rank well, especially when prepared without added salt or oil, contributing to a balanced intake of Protein and low sodium.
If your goal is weight loss, focus on foods with high Protein ratios and low Calories, such as gelatin and calcium caseinate. These foods help preserve muscle mass and promote satiety without excess Calories.
For muscle gain, prioritize options like grilled monkfish, turkey breast, or chicken fillets, which offer excellent Protein density and minimal sodium, supporting muscle repair and growth.
For general nutrition heart general general health, select foods that combine high Protein ratios with low sodium, such as various fish and lean meats, which support cardiovascular general general health without overloading your system with salt.
Start by selecting foods from this list that suit your dietary goals, such as gelatin or fish for Protein and low sodium. Use the provided nutrient information to plan meals that enhance heart general general health while meeting your Protein needs.
Compare these options against your usual choices, paying attention to sodium and calorie content, and incorporate them into your diet gradually to optimize general general health benefits.
🔥 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 |
|---|---|---|---|---|---|---|
Milk, cultured, kefir | 3,5 | 3,3 | 4,8 | 3,5 | — | 10/10 |
Gelatin | 338,0 | 84,4 | 0,0 | 0,0 | 0,0 | 10/10 |
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 cálcio em pó | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
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 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 0,0 | 6/10 |
Monkfish, grilled | 93,0 | 22,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Fish, saltwater, king, fillet, frozen, fresh, Brazil | 55,0 | 13,0 | 0,0 | 0,4 | 0,0 | 5/10 |
Meat, chicken, gizzard, raw, Brazil | 85,0 | 20,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Fish, freshwater, Stingray, fillet, raw (average of 7 samples), Brazil | 71,0 | 16,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Fish, saltwater, tiggerfish, roasted/grilled, without oil, unsalted, Brazil | 109,0 | 25,4 | 0,0 | 0,8 | 0,0 | 6/10 |
Fish, saltwater, tuna, fresh, roasted/grilled, without oil, unsalted, Brazil | 149,0 | 34,7 | 0,0 | 1,2 | 0,0 | 7/10 |
Fish, saltwater, tuna, fresh, cooked, drained, without oil, unsalted, Brazil | 137,0 | 31,9 | 0,0 | 1,1 | 0,0 | 7/10 |
Fish, saltwater, tuna, fresh, Brazil | 110,0 | 25,5 | 0,0 | 0,9 | 0,0 | 6/10 |
Fish, saltwater, tiggerfish, cooked, drained, without oil, unsalted, Brazil | 100,0 | 23,1 | 0,0 | 0,8 | 0,0 | 6/10 |
Fish, saltwater, triggerfish, fresh, Brazil | 84,0 | 19,4 | 0,0 | 0,7 | 0,0 | 6/10 |
Fish, freshwater, Stingray (Raia), fillet, grilled, without oil, without salt, Brazil | 94,0 | 21,7 | 0,4 | 0,7 | 0,0 | 6/10 |
Barnacles | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
Barnacle, raw | 59,0 | 13,6 | — | 0,5 | 0,0 | 4/10 |
barnacle, raw | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
Goosefish, raw | 69,0 | 15,9 | — | 0,6 | — | 5/10 |
turkey, breast, with skin, raw | 105,0 | 24,1 | — | 1,0 | 0,0 | 5/10 |
Fish, freshwater, Stingray, fillet, boiled, without oil, without salt, Brazil | 91,0 | 20,9 | 0,4 | 0,6 | 0,0 | 6/10 |
Fish, freshwater, Stingray, fillet, roasted, without oil, without salt, Brazil | 98,0 | 22,5 | 0,4 | 0,7 | 0,0 | 6/10 |
Codfish, fried | 74,0 | 17,0 | 0,0 | 0,7 | 0,0 | 5/10 |
Haddock, raw | 76,0 | 17,4 | 0,0 | 0,7 | 0,0 | 5/10 |
Whiting | 76,0 | 17,4 | 0,0 | 0,7 | 0,0 | 5/10 |
Pike, baked | 94,0 | 21,5 | 0,0 | 0,9 | 0,0 | 6/10 |
Fish, saltwater, blue shark/dogfish, fresh, Brazil | 99,0 | 22,6 | 0,0 | 0,9 | 0,0 | 6/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Fish, saltwater, hake, fillet, baked, without oil and salt, Brazil | 117,0 | 26,6 | 0,5 | 0,9 | 0,0 | 6/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Meat, chicken, gizzard, cooked, without oil, unsalted, Brazil | 127,0 | 28,8 | 0,9 | 0,9 | 0,0 | 6/10 |
Meat, veal, raw, Brazil | 98,0 | 22,1 | 0,9 | 0,7 | 0,0 | 6/10 |
Perch, baked | 96,0 | 21,6 | 0,0 | 1,1 | 0,0 | 6/10 |
Meat, deer, raw (average of several cuts), Brazil | 107,0 | 24,0 | 0,0 | 1,2 | 0,0 | 6/10 |
Chicken, breast, with skin, raw | 103,0 | 23,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Grouper, raw | 87,0 | 19,4 | 0,0 | 1,0 | 0,0 | 6/10 |
Meat, ostrich, fan, raw, Brazil | 135,0 | 30,1 | 0,0 | 1,6 | 0,0 | 6/10 |
Cod, raw | 82,0 | 18,2 | — | 1,0 | — | 5/10 |
Gilt head fish, raw | 77,0 | 17,0 | 0,0 | 1,0 | 0,0 | 5/10 |
Gilt head fish, raw | 77,0 | 17,0 | 0,0 | 1,0 | 0,0 | 5/10 |
Meat, frog, thigh and back, raw, Brazil | 82,0 | 18,1 | 0,0 | 1,1 | 0,0 | 5/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Canned clams | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Sole, baked | 73,0 | 16,0 | 0,0 | 1,0 | 0,0 | 5/10 |
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Protein
Low
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It is based on foods from DATA.top_foods and DATA.foods that have a higher protein ratio and are suitable for a heart-friendly diet.
Gelatin, calcium caseinate powder, monkfish, and flying fish are key standouts due to their exceptional protein ratios and low sodium levels.
Choose foods that align with your specific goals—whether weight loss, muscle gain, or heart health—by comparing protein, sodium, and calorie content, then incorporate them into your meals accordingly.
Yes, such as neglecting portion sizes, ignoring preparation methods, focusing only on protein, and assuming all foods are equally heart-healthy.
Start by selecting foods from this list that match your goals and adjust your meal plans to include them, paying attention to serving size and nutrient balance.
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