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
Beef, stewing meat, cooked
Average protein
29,9 g
per 100g
Average carbs
0,3 g
per 100g
Average fat
25,4 g
per 100g
This list features 100 high-protein foods optimized for weight management, based on data from DATA.top_foods and other sources. Beef, stewing meat, cooked is highlighted as a strong representative, with many options offering over 28 grams of protein per 100 grams while remaining low in calories and carbs.
This list features 100 high-Protein foods optimized for weight management, based on data from DATA.top_foods and other sources. Beef, stewing meat, cooked is highlighted as a strong representative, with many options offering over 28 grams of Protein per 100 grams while remaining low in Calories and Carbs.
This list is curated with an editorial focus on weight management. Foods are ranked primarily by Protein content per 100 grams, with additional food comparisons on Calories, Carbs, fats, and key nutrients. Values are standardized per 100 g serving, so adjust for your actual portion size when planning meals.
Several foods stand out due to their exceptional nutrient density and high Protein-to-calorie ratio:
These standout foods are characterized by their high Protein content and low carbohydrate levels, making them particularly suitable for ketogenic or low-carb weight loss strategies.
If your priority is weight loss, focus on foods like pigeon, fresh tuna, and beef stewing meat that offer high Protein and low Calories. For muscle gain, these foods can help maximize Protein intake without excessive fats or Carbs. For overall general health, variety is key—incorporate lean meats, seafood, and even game meats for a broad spectrum of nutrients.
Many people rely solely on ranking without considering portion sizes or macro balance. Remember, values are per 100 grams—your typical serving might be smaller or larger. Also, focusing only on Protein ignores other important factors like micronutrients, saturated fats, or sodium content, which can affect general health or weight management.
Start by selecting a few high-Protein foods from this list, such as roasted pigeon or fresh tuna, and incorporate them into your weekly meal planning. Use the nutrient food comparisons to balance your meals—pair proteins with vegetables or general healthy fats to support your weight loss goals without sacrificing satisfaction or nutrition.
🔥 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 |
|---|---|---|---|---|---|---|
Pigeon, part n/e, without skin, roasted | 175,0 | 37,0 | 0,0 | 3,0 | 0,0 | 7/10 |
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 |
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 |
Rabbit, wild, meat, cooked | 164,0 | 33,0 | 0,0 | 61,4 | 0,0 | 6/10 |
Bresaola | 172,0 | 32,8 | 0,5 | 56,7 | 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 |
Meat, chicken, breast, without skin, grilled, without oil, unsalted, Brazil | 150,0 | 32,0 | 0,0 | 2,5 | 0,0 | 6/10 |
Fish, saltwater, sardine, roasted/grilled, without oil, with salt | 156,0 | 32,0 | 0,4 | 3,0 | 0,0 | 6/10 |
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, cooked, drained, without oil, with salt | 137,0 | 31,8 | 0,0 | 1,1 | 0,0 | 7/10 |
Meat, chicken, breast, without skin and fat, grilled, without oil, salted | 149,0 | 31,8 | 0,0 | 2,5 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, cooked, drained, without oil, unsalted | 154,0 | 31,3 | 0,0 | 3,2 | 0,0 | 6/10 |
Meat, beef, heart, cooked, without oil, without salt (imported date) | 148,0 | 31,2 | 0,0 | 2,6 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, cooked, drained, without oil, with salt | 153,0 | 31,2 | 0,0 | 3,1 | 0,0 | 6/10 |
Chicken, breast, without skin, grilled/pan-fried, organic | 144,0 | 31,1 | 0,0 | 67,5 | 0,0 | 6/10 |
Meat, beef, heart, cooked, without oil, with salt (imported date) | 148,0 | 31,1 | 0,0 | 2,6 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, roasted, without oil, unsalted, Brazil | 153,0 | 31,1 | 0,0 | 3,2 | 0,0 | 6/10 |
Veal, escalope, cooked | 147,0 | 31,0 | 0,0 | 65,0 | 0,0 | 6/10 |
Beef, knuckle, boiled/cooked in water | 161,0 | 31,0 | 0,0 | — | 0,0 | 6/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Fish, freshwater, brazilian fish ´Pintado´, grilled, without oil and salt, Brazil | 144,0 | 30,8 | 0,0 | 2,3 | 0,0 | 6/10 |
Meat, game (capybara, rabbit), cooked, roasted, without oil, unsalted | 168,0 | 30,8 | 0,8 | 4,7 | 0,0 | 6/10 |
Beef, rump tail/bottom sirloin, fat free, grilled, without oil, unsalted, Brazil | 141,0 | 30,7 | 0,0 | 2,0 | 0,0 | 6/10 |
Meat, beef, rump tail/bottom sirloin, grilled/roasted, without oil, with salt | 144,0 | 30,6 | 0,0 | 2,4 | 0,0 | 6/10 |
Meat, game (capybara, rabbit), cooked, roasted, without oil, with salt | 167,0 | 30,6 | 0,8 | 4,7 | 0,0 | 6/10 |
Pork, roast, cooked | 163,0 | 30,5 | 0,7 | 63,8 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, roasted, with soy oil, garlic, black pepper, with salt | 178,0 | 30,4 | 0,3 | 6,1 | 0,1 | 6/10 |
Meat, chicken, breast, without skin, roasted, with soy oil, garlic, black pepper, without salt | 178,0 | 30,4 | 0,4 | 6,1 | 0,1 | 6/10 |
Venison, hart, roasted/baked | 150,0 | 30,2 | 0,0 | 65,2 | 0,0 | 6/10 |
Game, cooked (average) | 160,0 | 30,2 | 0,0 | 62,8 | 0,0 | 6/10 |
Meat, ostrich, fan, raw, Brazil | 135,0 | 30,1 | 0,0 | 1,6 | 0,0 | 6/10 |
Turkey, escalope, roasted/baked | 139,0 | 30,1 | 0,0 | 67,9 | 0,0 | 6/10 |
Chicken, breast, without skin, grilled/pan-fried | 141,0 | 30,1 | 0,0 | 67,5 | 0,0 | 6/10 |
Meat, ostrich, raw (average of several cuts) Brazil | 140,0 | 30,0 | 0,0 | 2,2 | 0,0 | 6/10 |
Atlantic bonito, steamed | 162,0 | 30,0 | 0,0 | 4,7 | 0,0 | 6/10 |
Albacore, steamed under pressure | 165,0 | 30,0 | 0,0 | 64,0 | 0,0 | 6/10 |
Tuna, roasted/baked | 136,0 | 29,9 | — | 66,9 | 0,0 | 6/10 |
Turkey, breast, without skin, grilled | 143,0 | 29,9 | 0,0 | 2,6 | 0,0 | 6/10 |
Beef, topside, roasted/baked | 146,0 | 29,8 | 0,0 | 67,4 | 0,0 | 6/10 |
Mollusc, octopus, boiled, drained, without oil, without salt (imported date) | 156,0 | 29,8 | 4,4 | 2,1 | 0,0 | 6/10 |
Octopus, common, cooked | 156,0 | 29,8 | 4,4 | 60,5 | 0,0 | 6/10 |
Meat, chicken, breast, without skin, braised (with soy oil, onion and garlic), without salt, Brazil | 175,0 | 29,8 | 1,2 | 5,7 | 0,3 | 6/10 |
Meat, chicken, breast, without skin, braised (with oil, onion and garlic), with salt, Brazil | 175,0 | 29,8 | 1,2 | 5,7 | 0,3 | 6/10 |
Meat, turkey, breast, without skin, cooked, without oil, without salt, Brazil | 141,0 | 29,7 | 0,9 | 2,1 | 0,0 | 6/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Moderate
Summary
Decide better
This list groups high-protein foods suitable for weight loss based on nutritional data, prioritizing foods with over 8 grams of protein per 100 grams and low calories.
Begin by comparing foods like pigeon, tuna, or beef stewing meat, focusing on protein content, calories, and carbs per 100 grams to find the best options for your goals.
All macro values are per 100 grams serving. Adjust these figures if your typical portion size differs. Focus on high protein, low calories, and minimal carbs for weight management.
Values are derived from public data sources like DATA.top_foods and other nutritional databases, providing accurate comparisons for practical use.
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