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
Haddock, grilled/pan-fried without added fat
Average protein
13,9 g
per 100g
Average carbs
3,0 g
per 100g
Average fat
21,8 g
per 100g
This list has 100 options focused on Calories; Haddock, grilled/pan-fried without added fat leads the ranking with 80 kcal per 100 g (sports performance lens).
To minimize Calories, Beef on skewer, raw ranks among the lowest values (80 kcal per 100 g), yet the list reaches 85 kcal — adjust your real portion.
This list has 100 options focused on Calories; Haddock, grilled/pan-fried without added fat leads the ranking with 80 kcal per 100 g (sports performance lens).
To minimize Calories, Beef on skewer, raw ranks among the lowest values (80 kcal per 100 g), yet the list reaches 85 kcal — adjust your real portion.
Among 100 foods ranked by Calories, Beef on skewer, raw leads with 80 kcal per 100 g. The list spans 80 kcal to 85 kcal, averaging 82 kcal.
Editorial angle: sports performance.
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 |
|---|---|---|---|---|---|---|
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Meat, goat, baby goat, raw (average of several samples), Brazil | 80,0 | 17,5 | 0,0 | 1,2 | 0,0 | 5/10 |
Squid, frozen, raw | 80,0 | 17,0 | 0,0 | 1,3 | 0,0 | 5/10 |
Squid, roasted | 80,0 | 16,6 | 0,5 | 1,3 | — | 5/10 |
Baby squid | 80,0 | 16,2 | 0,7 | 1,4 | 0,0 | 5/10 |
Rooster | 80,0 | 15,8 | 0,0 | 1,9 | 0,0 | 5/10 |
Crustacean, lobster, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 80,0 | 15,6 | 0,9 | 1,6 | 0,5 | 5/10 |
Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 80,0 | 14,6 | 0,8 | 2,1 | 0,5 | 5/10 |
White fish with shallots, mussels and white wine sauce, prepacked | 80,0 | 11,5 | 2,2 | — | — | 4/10 |
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, with salt | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, unsalted | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, unsalted | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, with salt | 80,0 | 10,7 | 3,9 | 2,4 | 1,9 | 4/10 |
Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, unsalted | 80,0 | 8,8 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, with salt | 80,0 | 8,7 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, unsalted | 80,0 | 8,7 | 6,1 | 2,3 | 1,1 | 4/10 |
Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, with salt | 80,0 | 8,6 | 6,1 | 2,3 | 1,1 | 4/10 |
Quark, plain or with fruits (average) | 80,0 | 7,0 | 6,3 | 82,4 | 0,0 | 3/10 |
Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, unsalted | 80,0 | 5,3 | 7,7 | 3,1 | 2,7 | 3/10 |
Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, with salt | 80,0 | 5,3 | 7,7 | 3,1 | 2,7 | 3/10 |
Cabbage roll, with white rice and meat beef, with tomato sauce (sugo sauce), with salt, Brazil [white cabbage, white rice, ground meat beef (chuck), tomato sauce, with soy oil, onion and garlic, with salt] | 80,0 | 5,1 | 7,8 | 3,1 | 1,4 | 3/10 |
Quark or dairy specialty, with fruits, 0% fat, with sugar(s) | 80,3 | 7,4 | 12,8 | — | 0,0 | 2/10 |
Clam, raw | 80,5 | 11,5 | 2,7 | 81,1 | 0,0 | 4/10 |
Lemon sole, raw | 80,6 | 17,0 | — | 80,0 | 0,0 | 4/10 |
Garden peas, boiled/cooked in water | 80,7 | 6,4 | 9,9 | 77,4 | 4,8 | 4/10 |
Ling, raw | 80,8 | 19,2 | — | 79,3 | 0,0 | 5/10 |
Common dab, raw | 80,8 | 18,3 | — | 79,7 | 0,0 | 5/10 |
Brazilian cheese, minas, 0% fat, Brazil | 81,0 | 16,9 | 3,2 | 0,1 | 0,0 | 5/10 |
Fish, saltwater, cod, salted, desalted, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 81,0 | 16,7 | 0,8 | 1,2 | 0,5 | 5/10 |
Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 81,0 | 14,7 | 0,8 | 2,1 | 0,5 | 5/10 |
Tripe, veal, raw | 81,0 | 14,6 | 0,0 | 2,5 | 0,0 | 5/10 |
Lung, pork, raw | 81,0 | 14,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Stuffed eggplant, with ground meat beef, with salt (grilled eggplant, with meat beef - knucle ground, braised, with tomato sauce (tomato, with oil, onion and garlic), with salt) | 81,0 | 8,8 | 1,9 | 4,2 | 2,3 | 4/10 |
Beef chilli, with beans, with salt (ground beef (knucle), pinto, crawberry and common beans, tomato, bell pepper, with black pepper, with oil, onion and garlic, with salt) | 81,0 | 7,9 | 5,7 | 3,0 | 5,8 | 4/10 |
Soup/cream, cambotian pumpkin, with chicken, without salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, without salt) | 81,0 | 6,2 | 6,0 | 3,5 | 1,1 | 3/10 |
Soup/cream, cambotian pumpkin, with chicken, with salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, with salt) | 81,0 | 6,2 | 6,0 | 3,5 | 1,1 | 3/10 |
Nuoc mam sauce or fish sauce, prepacked | 81,2 | 9,3 | 10,9 | — | 0,2 | 3/10 |
Garden peas, raw | 81,2 | 5,4 | 11,4 | 78,9 | 5,1 | 3/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Alaska pollock, smoked | 81,3 | 18,3 | 0,0 | — | 0,0 | 5/10 |
American or Canadian sea scallop, without coral, raw | 81,3 | 17,3 | 1,8 | 78,7 | 0,0 | 5/10 |
Tripe, beef, raw | 81,5 | 12,1 | 0,0 | 84,2 | 0,0 | 4/10 |
White fish with Parisian-style sauce (mushrooms sauce), prepacked | 81,5 | 9,0 | 3,0 | 84,2 | 1,0 | 4/10 |
Cod, raw | 82,0 | 18,2 | — | 1,0 | — | 5/10 |
Meat, frog, thigh and back, raw, Brazil | 82,0 | 18,1 | 0,0 | 1,1 | 0,0 | 5/10 |
Crustacean, shrimp, unshelled, cooked, drained, without oil, without, salt, Brazil | 82,0 | 17,7 | 0,0 | 1,3 | 0,0 | 5/10 |
European plaice, raw | 82,0 | 17,6 | 0,0 | 1,2 | 0,0 | 5/10 |
common prawn | 82,0 | 17,6 | 1,5 | 0,6 | 0,0 | 5/10 |
Shrimp, frozen, raw | 82,0 | 17,6 | 1,5 | 0,6 | 0,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Haddock, grilled/pan-fried without added fat is a standout for the sports performance angle.
Start with Beef on skewer, raw, Meat, goat, baby goat, raw (average of several samples), Brazil, Squid, frozen, raw 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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