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
Cod, salted, dried
Average protein
32,9 g
per 100g
Average carbs
0,3 g
per 100g
Average fat
17,2 g
per 100g
This list has 100 options focused on Protein; Cod, salted, dried leads the ranking with 47.6 g per 100 g (muscle gain lens).
Cod, salted, dried leads on protein (47.6 g per 100 g); the list average is 32.9 g. Other high-protein options: Cod, salted, dried, Yeast extract spread, Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil.
This list has 100 options focused on Protein; Cod, salted, dried leads the ranking with 47.6 g per 100 g (muscle gain lens).
Cod, salted, dried leads on protein (47.6 g per 100 g); the list average is 32.9 g. Other high-protein options: Cod, salted, dried, Yeast extract spread, Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil.
Among 100 foods ranked by Protein, Cod, salted, dried leads with 47.6 g per 100 g. The list spans 30.1 g to 47.6 g, averaging 32.9 g.
Editorial angle: muscle gain.
Use Protein 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 135 kcal to 219 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Combine two sources from the list (e.g. dairy + legume) to improve amino acid coverage instead of relying only on rank #1.
🔥 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 |
|---|---|---|---|---|---|---|
Cod, salted, dried | 210,0 | 47,6 | 1,1 | 34,2 | 0,0 | 8/10 |
Yeast extract spread | 187,0 | 42,4 | 3,5 | 26,7 | — | 7/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
Viande des Grisons or dried beef meat | 207,0 | 38,9 | 0,6 | 49,5 | 0,0 | 7/10 |
Veal, knuckle or shank, braised or boiled | 207,0 | 37,4 | 0,0 | 56,7 | 0,0 | 7/10 |
Pigeon, part n/e, without skin, roasted | 175,0 | 37,0 | 0,0 | 3,0 | 0,0 | 7/10 |
Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil | 184,0 | 36,5 | 0,6 | 4,0 | 0,0 | 7/10 |
Veal, shoulder, braised or boiled | 219,0 | 36,4 | 0,0 | 55,9 | 0,0 | 6/10 |
Meat, pork, cooked, without oil, unsalted | 189,0 | 36,2 | 0,0 | 4,9 | 0,0 | 7/10 |
Meat, pork, cooked, without oil, with salt | 194,0 | 36,0 | 1,4 | 4,9 | 0,0 | 7/10 |
Pork, ham escalope, cooked | 200,0 | 36,0 | 0,0 | — | 0,0 | 6/10 |
Meat, beef, striploin, without fat, grilled, without oil, unsalted, Brazil | 187,0 | 35,9 | 0,0 | 4,8 | 0,0 | 7/10 |
Meet, beef, sirloin, without fat, grilled/roasted, without oil, without salt, Brazil | 187,0 | 35,9 | 0,9 | 4,5 | 0,0 | 7/10 |
Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil | 211,0 | 35,9 | 0,0 | 7,5 | 0,0 | 6/10 |
Meat, beef, striploin, without fat, roasted/grilled, without oil, with salt, Brazil | 183,0 | 35,7 | 0,0 | 4,5 | 0,0 | 7/10 |
Meat, pork, loin, roasted, without oil, unsalted, Brazil | 200,0 | 35,7 | 0,0 | 6,4 | 0,0 | 6/10 |
Pork, loin, canadian, smoked, Brazil | 200,0 | 35,7 | 0,0 | 6,4 | — | 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 |
Meat, pork, loin, grilled/roasted, without oil, with salt | 200,0 | 35,6 | 0,0 | 6,4 | 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, roasted/grilled, without oil, with salt | 149,0 | 34,5 | 0,0 | 1,2 | 0,0 | 7/10 |
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 |
Meat, beef, striploin, without fat, grilled, with oil and onion, unsalted | 190,0 | 34,2 | 1,2 | 5,4 | 0,1 | 6/10 |
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 |
Pork, rack, cooked | 206,0 | 34,1 | 0,6 | 57,5 | 0,0 | 6/10 |
Beef, stewing meat, cooked | 172,0 | 34,0 | 0,0 | 59,4 | 0,0 | 6/10 |
Meat, turtle, jabuti, without oil, unsalted (imported data) | 158,0 | 33,9 | 0,0 | 2,5 | 0,0 | 7/10 |
Meat, turtle, jabuti, cooked, without oil, with salt | 157,0 | 33,7 | 0,0 | 2,5 | 0,0 | 7/10 |
Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), without oil, without oil, Brazil (average of different preparations) | 211,0 | 33,6 | 0,1 | 8,4 | 0,0 | 6/10 |
Meat, chicken, breast, with skin, roasted, without oil, unsalted, Brazil | 198,0 | 33,4 | 0,0 | 7,1 | 0,0 | 6/10 |
Meat, beef, hindquarter (rump centre/top/bottom sirloin, striploin, top side/round (lower), tenderloin, eye of round, knuckle), cooked/grilled/roasted, without oil, with salt | 208,0 | 33,4 | 0,0 | 8,3 | 0,0 | 6/10 |
Meat, chicken, breast, with skin, roasted, without oil, with salt | 201,0 | 33,1 | 0,0 | 7,6 | 0,0 | 6/10 |
Rabbit, wild, meat, cooked | 164,0 | 33,0 | 0,0 | 61,4 | 0,0 | 6/10 |
Beef, neck, braised | 184,0 | 33,0 | 0,0 | — | 0,0 | 6/10 |
Bresaola | 172,0 | 32,8 | 0,5 | 56,7 | 0,0 | 6/10 |
Meat, beef, tenderloin, without fat, grilled, without oil, unsalted, Brazil | 211,0 | 32,8 | 0,0 | 8,8 | 0,0 | 6/10 |
Meat, beef, tenderloin, without fat, grilled/roasted, without oil, with salt | 210,0 | 32,7 | 0,0 | 8,8 | 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 |
Meat, beef, eye of round, cooked, without oil, unsalted, Brazil | 213,0 | 32,7 | 0,0 | 9,1 | 0,0 | 6/10 |
Venison, roebuck, roasted/baked | 174,0 | 32,6 | 0,0 | 61,0 | 0,0 | 6/10 |
Squid, boiled/cooked in water | 149,0 | 32,5 | 1,6 | 61,1 | 0,0 | 7/10 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Atlantic bonito, canned, soybean oil | 204,0 | 32,2 | 0,0 | 8,4 | 0,0 | 6/10 |
Atlantic bonito, canned, soybean oil | 207,0 | 32,2 | 0,0 | 8,7 | 0,0 | 6/10 |
Meat, beef, top side, round (lower), cooked, without fat, with salt | 209,0 | 32,2 | 0,0 | 8,9 | 0,0 | 6/10 |
Meat, beef, top side, round (lower), without fat, cooked, without oil, unsalted, Brazil | 209,0 | 32,2 | 0,0 | 8,9 | 0,0 | 6/10 |
Meat, pork, loin, roasted, stuffed, with calabrese sausage, whit salt | 210,0 | 32,1 | 0,2 | 9,0 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, grilled, without oil, unsalted, Brazil | 150,0 | 32,0 | 0,0 | 2,5 | 0,0 | 6/10 |
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Protein
High
Carbs
Low
Fat
High
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Cod, salted, dried is a standout for the muscle gain angle.
Start with Cod, salted, dried, Yeast extract spread, Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil 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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