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 features 100 low-calorie foods suitable for muscle gain, primarily focusing on foods with high protein content and calories below or around 160 kcal per 100 grams. Common sole, fried is highlighted as a key reference for muscle-building foods within this category.
This list features 100 low-calorie foods suitable for muscle gain, primarily focusing on foods with high Protein content and Calories below or around 160 kcal per 100 grams. Common sole, fried is highlighted as a key reference for muscle-building foods within this category.
This list is curated with an editorial focus on muscle gain. All foods are filtered to include those with at least 8 grams of Protein per 100 grams and Calories not exceeding 160 kcal. The table compares nutrient values such as Calories, Protein, Carbs, and Fiber per 100 g serving, emphasizing practical choices for daily nutrition planning.
Compare Protein, Calories, Carbs, and serving sizes before making your food choices. Foods like feta-type cheese and baby clams stand out for their high Protein-to-calorie ratio, which is ideal for muscle gain on low-calorie diets.
Among the listed foods, several stand out for their nutrient density and Protein content relative to Calories. For instance:
If your aim is muscle gain while maintaining a low calorie intake, focus on foods with high Protein content per calorie. Foods like baby clams and high-quality fish (e.g., sole, hake, cod) are excellent options due to their nutrient density and low carbohydrate profile. For general nutrition general health, incorporating a variety of these low-calorie, high-Protein foods can support muscle repair and overall nutrition without excess Calories.
Many do not adjust portion sizes or forget that the listed values are based on 100 g servings; actual intake may differ. Relying solely on calorie count without considering Protein density can lead to less effective choices for muscle gain. Also, ignoring other nutrients like minerals and vitamins may limit overall general health benefits. Lastly, not considering individual dietary restrictions or preferences might result in less sustainable eating patterns.
Start by selecting foods like feta cheese and baby clams to build a low-calorie, Protein-rich meal plan. Use the provided nutrient values to compare options and tailor your daily intake accordingly. Remember, this list is for educational use—always consider personal dietary needs and consult a general healthcare professional for tailored advice.
🔥 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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