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
39,0 g
per 100g
Average carbs
1,8 g
per 100g
Average fat
21,6 g
per 100g
This list has 100 options focused on Nutrient density; Gelatin, dried leads the ranking with 1.42 per 100 g (sports performance lens).
Vitamin complex has the highest nutrient density (1.42); use Vitamin complex, Bread, wheat, toasted, with margarine, Proteína aislada de soja en polvo as a shortcut for variety without losing calorie context.
This list has 100 options focused on Nutrient density; Gelatin, dried leads the ranking with 1.42 per 100 g (sports performance lens).
Vitamin complex has the highest nutrient density (1.42); use Vitamin complex, Bread, wheat, toasted, with margarine, Proteína aislada de soja en polvo as a shortcut for variety without losing calorie context.
Among 100 foods ranked by Nutrient density, Vitamin complex leads with 1.42 per 100 g. The list spans 0.92 to 1.42, averaging 1.
Editorial angle: sports performance.
Use Nutrient density 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.
Items here range from 80 kcal to 569 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Nutrient density with calories and build your real portion before deciding what enters your routine.
🔥 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 |
|---|---|---|---|---|---|---|
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Bread, wheat, toasted, with margarine | 445,0 | 8,6 | 53,8 | 21,7 | 1,0 | 4/10 |
Proteína aislada de soja en polvo | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína isolada de soja em pó | 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 |
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 |
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 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
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 |
Whey protein isolate powder | 370,0 | 90,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Proteína de suero aislada en polvo | 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 |
Hydrolyzed whey protein powder | 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 |
Proteína de suero hidrolizada en polvo | 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 |
Saithe, frozen, raw | 82,4 | 19,8 | — | 78,3 | 0,0 | 5/10 |
Meat, chicken, gizzard, raw, Brazil | 85,0 | 20,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Ray, roasted/baked | 96,3 | 23,0 | 0,0 | 75,9 | 0,0 | 6/10 |
Cod, salted, raw | 316,0 | 75,0 | 0,0 | 1,8 | 0,0 | 10/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Pickled tuna | 99,0 | 23,5 | 0,0 | 0,6 | 0,0 | 6/10 |
Tuna, canned in water | 99,0 | 23,5 | 0,0 | 0,6 | 0,0 | 6/10 |
Proteína aislada de carne bovina en polvo | 370,0 | 88,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Proteína isolada de carne bovina em pó | 370,0 | 88,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Beef protein isolate powder | 370,0 | 88,0 | 2,0 | 1,0 | 0,0 | 10/10 |
Nursehound or lesser spotted dogfish, raw | 97,8 | 23,3 | 0,0 | 75,2 | 0,0 | 6/10 |
Ling, raw | 80,8 | 19,2 | — | 79,3 | 0,0 | 5/10 |
Blood, beef, raw | 82,1 | 19,5 | 0,8 | 80,5 | 0,0 | 6/10 |
Monkfish, grilled | 93,0 | 22,0 | 0,0 | 0,6 | 0,0 | 6/10 |
Ray, cooked in an aromatic stock | 97,8 | 23,2 | — | 73,7 | 0,0 | 5/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Periwinkle, boiled | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
Cod, roasted/baked | 94,6 | 22,3 | — | 76,0 | 0,0 | 5/10 |
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Protein
High
Carbs
Moderate
Fat
High
Calories
High
Summary
Decide better
It groups 100 filtered foods; Gelatin, dried is a standout for the sports performance angle.
Start with Vitamin complex, Bread, wheat, toasted, with margarine, Soy protein isolate powder 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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