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
Gelatin, dried
Average protein
35,2 g
per 100g
Average carbs
1,9 g
per 100g
Average fat
20,9 g
per 100g
This curated list highlights 100 foods with high nutritional density, specifically tailored for muscle gain. The focus is on foods rich in protein and key nutrients per 100g serving, helping you optimize your diet to support muscle building goals based on objective data from DATA.top_foods and DATA.foods.
This curated list highlights 100 foods with high nutritional density, specifically tailored for muscle gain. The focus is on foods rich in Protein and key nutrients per 100g serving, helping you optimize your diet to support muscle building goals based on objective data from DATA.top_foods and DATA.foods.
The top food in this list is Gelatin, dried, with an outstanding nutrient density of 172.81, primarily due to its massive 86.9g of Protein per 100g, with minimal fats and Carbs. It’s a practical, high-Protein supplement ideal for muscle repair. Vitamin complex ranks high too, offering over 20g of Protein plus a vast array of vitamins like B-vitamins, vitamin D, and minerals such as zinc, essential for energy metabolism and immune support. Seafood options such as Baby clam, Clams, and Peixe, água salgada, atum also stand out, providing around 10-25g of Protein per 100g, along with minerals like iron, zinc, and vitamin A, all supporting muscle recovery and overall general health.
If your primary goal is muscle gain, prioritize foods with the highest Protein content and nutrient density. Foods like gelatin, vitamin complex, and various seafoods (clams, sardines, tuna) provide the amino acids necessary for muscle synthesis, plus micronutrients for recovery. For weight loss, select lower-calorie, high-Protein options such as fish and shellfish, which promote satiety without excessive Calories. For overall general health maintenance, diversify your intake with nutrient-dense foods like herbs (basil), fish, and high-quality Protein powders to ensure you get vitamins, minerals, and amino acids vital for long-term well-being.
A typical mistake is to focus solely on Protein quantity without considering macro ratios and calorie content. For example, foods like canned cockles or smoked fish are high in sodium, which can impact general health if eaten excessively. Also, relying only on per-100g data without adjusting for your specific portion sizes can lead to unbalanced diets, either under- or over-consuming certain nutrients. Remember, this list provides standardized data per 100g serving—use these figures as a guide, but tailor portions to your daily macro and calorie targets and consult a general healthcare professional if needed for personalized advice.
Start by integrating top-ranked foods such as gelatin, seafood (like clams and tuna), and high-quality Protein powders into your meal plan. Use gelatin as a supplement for additional Protein, include seafood for micronutrients and amino acids, and consider vitamin complexes or hydrolyzed proteins to meet your macro and micronutrient needs. Monitor your intake to ensure sufficient Protein for muscle growth while maintaining calorie control. Applying this data-driven approach will help you make daily food choices that support your muscle gain objectives effectively.
🔥 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 |
|---|---|---|---|---|---|---|
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Canned cockles | 47,0 | 10,7 | — | 0,5 | 0,0 | 5/10 |
Baby clam | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Bread, wheat, toasted, with margarine | 445,0 | 8,6 | 53,8 | 21,7 | 1,0 | 4/10 |
Mollusc, mussel, cooked, without oil, with salt | 77,0 | 15,8 | 0,0 | 1,6 | 0,0 | 6/10 |
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Proteína isolada de soja em pó | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína aislada de soja en polvo | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Soy protein isolate powder | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Mollusc, mussel, fresh, Brazil | 105,0 | 17,3 | 0,4 | 3,8 | 0,0 | 6/10 |
Meat, goat, offal, spleen, raw (imported data) | 95,0 | 18,5 | 0,0 | 2,4 | 0,0 | 6/10 |
Canned clams | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Mollusc, mussel, fresh, Brazil | 71,0 | 12,7 | 2,5 | 1,1 | 0,0 | 5/10 |
Squid, fried | 66,0 | 16,6 | — | — | — | 5/10 |
Peptídeos de colágeno em pó | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Collagen peptides powder | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Péptidos de colágeno en polvo | 360,0 | 90,0 | 0,0 | 0,0 | 0,0 | 10/10 |
Ling, cooked | 98,0 | 24,5 | 0,0 | 73,9 | 0,0 | 6/10 |
Common sole, grilled/pan-fried without added fat | 94,4 | 23,6 | 0,0 | 75,6 | 0,0 | 6/10 |
Beef on skewer, raw | 80,0 | 20,0 | 0,0 | — | 0,0 | 6/10 |
Aspartame sweetener, in tablets | 44,0 | 11,0 | — | — | — | 4/10 |
Jello, unflavored, dry mix (imported date) | 343,0 | 85,6 | 0,0 | 0,1 | 0,0 | 10/10 |
Gelatin, dried | 348,0 | 86,9 | 0,0 | 11,3 | 0,0 | 10/10 |
Gelatin | 338,0 | 84,4 | 0,0 | 0,0 | 0,0 | 10/10 |
Pollock, cooked | 97,8 | 24,4 | 0,0 | 74,1 | 0,0 | 6/10 |
Meat, frog, thigh, raw, Brazil | 65,0 | 16,0 | 0,0 | 0,2 | 0,0 | 6/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Meat, frog, back, raw, Brazil | 64,0 | 15,7 | 0,0 | 0,2 | 0,0 | 5/10 |
Bigeye scad, raw | 70,9 | 17,5 | 0,0 | — | 0,0 | 6/10 |
Calcium caseinate powder | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Caseinato de cálcio em pó | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Caseinato de calcio en polvo | 360,0 | 88,0 | 2,0 | 1,5 | 0,0 | 10/10 |
Nursehound or lesser spotted dogfish, cooked | 104,0 | 25,4 | — | 73,2 | 0,0 | 5/10 |
Proteína de suero aislada en polvo | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Whey protein isolate powder | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Whey protein isolado em pó | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Fish, saltwater, cod, salted, desalted, cooked, boiled, without oil, unsalted | 84,0 | 20,4 | 0,0 | 0,2 | 0,0 | 6/10 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 0,0 | 6/10 |
Pouting, raw | 81,3 | 19,7 | 0,0 | 78,9 | 0,0 | 6/10 |
Proteína de suero hidrolizada en polvo | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Whey protein hidrolisado em pó | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Hydrolyzed whey protein powder | 365,0 | 88,0 | 3,0 | 1,5 | 0,0 | 10/10 |
Cod, salted, steeped, raw | 108,0 | 26,0 | 0,0 | 0,4 | 0,0 | 6/10 |
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Protein
Moderate
Carbs
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 foods that are highly nutrient-dense and suitable for muscle gain, focusing on protein, calories, and key nutrients.
Begin by comparing foods like White, pepper, Black, pepper, Vitamin complex, and seafood options like clams and fish, focusing on protein, fiber, and calorie content per 100g.
All values are per 100g servings. Adjust these values proportionally to your actual serving sizes to plan your diet effectively.
Main macros are per 100g, which helps standardize comparisons across foods. Adjust for your actual portion sizes for practical meal planning.
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