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
Common sole, fried
Average protein
11,7 g
per 100g
Average carbs
1,7 g
per 100g
Average fat
19,0 g
per 100g
This list has 100 options focused on Calories; Common sole, fried leads the ranking with 41 kcal per 100 g (muscle gain lens).
To minimize Calories, Feta-type cheese, 100% from cow's milk, in oil and spices, drained ranks among the lowest values (41 kcal per 100 g), yet the list reaches 72.6 kcal — adjust your real portion.
This list has 100 options focused on Calories; Common sole, fried leads the ranking with 41 kcal per 100 g (muscle gain lens).
To minimize Calories, Feta-type cheese, 100% from cow's milk, in oil and spices, drained ranks among the lowest values (41 kcal per 100 g), yet the list reaches 72.6 kcal — adjust your real portion.
Among 100 foods ranked by Calories, Feta-type cheese, 100% from cow's milk, in oil and spices, drained leads with 41 kcal per 100 g. The list spans 41 kcal to 72.6 kcal, averaging 62 kcal.
Editorial angle: muscle gain.
Use Calories 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.
Prioritize lower-calorie items for plate volume; use higher-calorie picks as measured add-ons (nuts, grains).
🔥 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 |
|---|---|---|---|---|---|---|
Feta-type cheese, 100% from cow's milk, in oil and spices, drained | 41,0 | 9,8 | 0,5 | — | 0,1 | 5/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Aspartame sweetener, in tablets | 44,0 | 11,0 | — | — | — | 4/10 |
Egg,chicken, white, raw | 44,0 | 10,5 | 0,3 | 0,1 | 0,0 | 5/10 |
Crustacean, shrimp, unshelled, fresh, Brazil | 45,0 | 10,3 | 0,0 | 0,4 | 0,0 | 5/10 |
Egg,chicken, white, raw | 46,0 | 10,5 | 1,0 | — | 0,0 | 5/10 |
Egg, duke, white, raw, Brazil | 46,0 | 9,8 | 1,4 | 0,2 | 0,0 | 5/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Baby clam | 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 |
Canned cockles | 47,0 | 10,7 | — | 0,5 | 0,0 | 5/10 |
Egg white, cooked | 47,3 | 10,3 | 1,1 | 87,8 | 0,0 | 5/10 |
Egg white, raw | 48,1 | 10,9 | 0,7 | 87,6 | 0,0 | 5/10 |
Egg,chicken, white, raw | 49,0 | 11,0 | 0,7 | 0,2 | 0,0 | 5/10 |
Egg, chicken, white, raw, Brazil | 50,0 | 10,4 | 1,4 | 0,3 | 0,0 | 5/10 |
Soup, shrimp, with salt (shrimp, with shrimp broth, tomato, parsley, with oil, onion and garlic, with salt) | 50,0 | 8,5 | 1,1 | 1,3 | 0,3 | 4/10 |
Brazilian recipe soup (fish and seafood soup), unsalted (fish, marine, blue shark, shrimp, squid, crab, mussel, tomato, yellow and red sweet pepper, with fish broth, with oil, onion and garlic, unsalted) | 50,0 | 8,1 | 1,5 | 1,3 | 0,4 | 4/10 |
Brazilian recipe soup (fish and seafood soup), with salt (fish, marine, blue shark, shrimp, squid, crab, mussel, tomato, yellow and red sweet pepper, with fish broth, with oil, onion and garlic, with salt) | 50,0 | 8,1 | 1,5 | 1,3 | 0,4 | 4/10 |
Oyster, raw | 53,0 | 10,2 | 0,0 | 1,4 | 0,0 | 5/10 |
Soup, shrimp, unsalted (shrimp, with shrimp broth, tomato, parsley, with oil, onion and garlic, unsalted) | 53,0 | 8,6 | 1,2 | 1,6 | 0,3 | 4/10 |
European oyster, raw | 53,5 | 10,2 | 1,2 | 85,7 | 0,0 | 4/10 |
Fish, saltwater, king, fillet, frozen, fresh, Brazil | 55,0 | 13,0 | 0,0 | 0,4 | 0,0 | 5/10 |
Young hake, frozen, raw | 55,0 | 11,8 | 0,0 | 0,8 | 0,0 | 5/10 |
Egg, quail, white, raw, Brazil | 55,0 | 11,7 | 1,4 | 0,3 | 0,0 | 5/10 |
Fresh cream cheese, petit-suisse type, plain, 0% fat | 56,5 | 9,9 | 4,2 | 84,3 | 0,1 | 4/10 |
Brocciu cheese from goat or ewe's whey | 56,8 | 10,2 | 4,0 | — | 0,0 | 4/10 |
Egg, chicken, white, cooked/10 min., with salt | 57,0 | 13,4 | 0,6 | 0,1 | 0,0 | 5/10 |
Egg, chicken, white, cooked/10 min, unsalted, Brazil | 57,0 | 13,4 | 0,6 | 0,1 | 0,0 | 5/10 |
Barnacles | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
barnacle, raw | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
Barnacle, raw | 59,0 | 13,6 | — | 0,5 | 0,0 | 4/10 |
Brazilian recipe, with fish, with salt, Brazil [marine fish (blue shark), fish broth, tomato, bell pepper, coriander, lemon juice, with black and red pepper, with oil, onion and garlic, with salt] | 59,0 | 9,9 | 1,7 | 1,4 | 0,5 | 4/10 |
Mussel | 60,0 | 10,8 | 0,0 | 1,9 | 0,0 | 4/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Octopus, common, raw | 60,1 | 12,9 | 1,0 | 85,4 | 0,0 | 5/10 |
Young hake, frozen, raw | 61,0 | 11,8 | 1,0 | 1,1 | 0,0 | 5/10 |
Soup, chicken breast, with vegetables, unsalted (chicken breast, with carrot, chayote, pumpkin and potato, with chicken broth, with oil, onion and garlic, unsalted) | 61,0 | 8,8 | 2,7 | 1,7 | 0,8 | 4/10 |
Soup, chicken breast, with vegetables, with salt (chicken breast, with carrot, chayote, pumpkin and potato, with chicken broth, with oil, onion and garlic, with salt) | 61,0 | 8,8 | 2,7 | 1,7 | 0,8 | 4/10 |
Shrimp with vegetables, with salt (shrimp, carrot, pod, cauliflower, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 61,0 | 8,6 | 2,3 | 1,9 | 0,9 | 4/10 |
Shrimp with vegetables, unsalted (shrimp, carrot, pod, cauliflower, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 61,0 | 8,6 | 2,3 | 1,9 | 0,9 | 4/10 |
Soya, sauce | 62,0 | 8,7 | 6,7 | 0,1 | 1,6 | 4/10 |
Squid stewed with vegetables, unsalted (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Squid stewed with vegetables, with salt (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Hake, raw | 64,0 | 11,9 | 0,0 | 1,8 | 0,0 | 5/10 |
Fresh hake | 64,0 | 11,9 | 0,0 | 1,8 | 0,0 | 5/10 |
Shrimp with chayote, with salt (shrimp, chayote, tomato, bell pepper, parsley, lemon juice, with black pepper, with oil, onion and garlic, with salt) | 64,0 | 9,4 | 2,3 | 1,9 | 0,8 | 4/10 |
Shrimp with chayote, unsalted (shrimp, chayote, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 64,0 | 9,4 | 2,3 | 1,9 | 0,8 | 4/10 |
Pacific cod, raw | 64,8 | 15,3 | 0,0 | 84,0 | 0,0 | 5/10 |
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Protein
Moderate
Carbs
Low
Fat
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Common sole, fried is a standout for the muscle gain angle.
Start with Feta-type cheese, 100% from cow's milk, in oil and spices, drained, Baby clam, Aspartame sweetener, in tablets 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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