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 has 100 options focused on Protein; Beef, stewing meat, cooked leads the ranking with 37 g per 100 g (weight management lens).
Pigeon, part n/e, without skin, roasted leads on protein (37 g per 100 g); the list average is 29.9 g. Other high-protein options: Pigeon, part n/e, without skin, roasted, Fish, saltwater, tuna, fresh, roasted/grilled, without oil, unsalted, Brazil, Fish, saltwater, tuna, fresh, roasted/grilled, without oil, with salt.
This list has 100 options focused on Protein; Beef, stewing meat, cooked leads the ranking with 37 g per 100 g (weight management lens).
Pigeon, part n/e, without skin, roasted leads on protein (37 g per 100 g); the list average is 29.9 g. Other high-protein options: Pigeon, part n/e, without skin, roasted, Fish, saltwater, tuna, fresh, roasted/grilled, without oil, unsalted, Brazil, Fish, saltwater, tuna, fresh, roasted/grilled, without oil, with salt.
Among 100 foods ranked by Protein, Pigeon, part n/e, without skin, roasted leads with 37 g per 100 g. The list spans 27.7 g to 37 g, averaging 29.9 g.
Editorial angle: weight management.
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.
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 |
|---|---|---|---|---|---|---|
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
It groups 100 filtered foods; Beef, stewing meat, cooked is a standout for the weight management angle.
Start with Pigeon, part n/e, without skin, roasted, Fish, saltwater, tuna, fresh, roasted/grilled, without oil, unsalted, Brazil, Fish, saltwater, tuna, fresh, roasted/grilled, without 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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