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
Meat, ostrich, tip trimmed, raw, Brazil
Average protein
14,9 g
per 100g
Average carbs
3,0 g
per 100g
Average fat
4,1 g
per 100g
This list has 100 options focused on Zinc; Meat, ostrich, tip trimmed, raw, Brazil leads the ranking with 166 mg per 100 g (weight management lens).
For Zinc, Pudding, dry mix, prepared (average of several flavours), Brazil leads with 166 mg per 100 g; the list spans 4.51 mg to 166 mg (average 15.3 mg).
This list has 100 options focused on Zinc; Meat, ostrich, tip trimmed, raw, Brazil leads the ranking with 166 mg per 100 g (weight management lens).
For Zinc, Pudding, dry mix, prepared (average of several flavours), Brazil leads with 166 mg per 100 g; the list spans 4.51 mg to 166 mg (average 15.3 mg).
Among 100 foods ranked by Zinc, Pudding, dry mix, prepared (average of several flavours), Brazil leads with 166 mg per 100 g. The list spans 4.51 mg to 166 mg, averaging 15.3 mg.
Editorial angle: weight management.
Use Zinc 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 9 kcal to 175 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 Zinc 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 |
|---|---|---|---|---|---|---|
Pudding, dry mix, prepared (average of several flavours), Brazil | 121,0 | 3,3 | 19,9 | 3,1 | 0,1 | 2/10 |
Pudding, vanila, dry mix, prepared, Brazil | 120,0 | 2,9 | 19,8 | 3,2 | — | 1/10 |
Pudding, coconut, dry mix, prepared, Brazil | 114,0 | 2,8 | 19,0 | 3,0 | 0,1 | 1/10 |
Mollusc, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 2,8 | 2,2 | 0,0 | 4/10 |
Oyster, raw | 72,0 | 10,2 | 4,7 | 1,4 | 0,0 | 4/10 |
Oyster, raw | 53,0 | 10,2 | 0,0 | 1,4 | 0,0 | 5/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Gelatin, strawberry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,3 | 0,0 | — | 3/10 |
Gelatin, lemon, dry mix, diet, prepared, Brazil | 12,0 | 1,6 | 1,1 | 0,1 | — | 3/10 |
Gelatin, cherry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
Gelatin, raspberry, dry mix, diet, prepared, Brazil | 11,0 | 1,6 | 1,1 | 0,0 | — | 3/10 |
Gelatin, pineapple, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Mushroom, Pleurotus salmon, raw, Brazil | 9,0 | 0,0 | 1,3 | 0,4 | 5,5 | 6/10 |
Brazilian recipe, with seafood, with salt (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, with salt) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Brazilian recipe, with seafood, unsalted (brazilian mussel ´sururu´, shrimp, squid, octopus and oyster, tomato, bell pepper, coriander, coconut milk, with palm oil, with oil, onion and garlic, unsalted) | 123,0 | 13,2 | 3,3 | 6,3 | 1,4 | 4/10 |
Meat, ostrich, raw (average of several cuts) Brazil | 140,0 | 30,0 | 0,0 | 2,2 | 0,0 | 6/10 |
Mushroom, Shimeji, cooked, without oil, without salt, Brazil | 18,0 | 0,0 | 3,3 | 0,5 | 5,9 | 4/10 |
Meat, ostrich, round, raw, Brazil | 138,0 | 29,2 | 0,0 | 2,4 | 0,0 | 6/10 |
Leavening agents, yeast, tablet, Brazil | 44,0 | 0,0 | 7,7 | 1,5 | 4,2 | 3/10 |
Mushrooms, cooked, without oil, without salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 19,0 | 0,0 | 3,6 | 0,5 | 4,3 | 3/10 |
Mollusc, mussel, fresh, Brazil | 82,0 | 6,8 | 6,7 | 3,1 | 0,0 | 3/10 |
Mushroom, oyster, raw, Brazil | 13,0 | 0,0 | 2,4 | 0,3 | 4,2 | 4/10 |
Mushrooms, braised (with soy oil, onion and garlic), without salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 31,0 | 0,0 | 4,0 | 1,7 | 4,2 | 3/10 |
Meat, ostrich, fan, raw, Brazil | 135,0 | 30,1 | 0,0 | 1,6 | 0,0 | 6/10 |
Mushrooms, shitake, cooked, without oil, without salt, Brazil | 16,0 | 0,0 | 3,0 | 0,5 | 4,7 | 3/10 |
Mushrooms, raw (average of different varieties), Brazil | 15,0 | 0,0 | 2,7 | 0,4 | 3,7 | 4/10 |
Wheat, bran, raw, Brazil | 114,0 | 0,0 | 17,8 | 4,7 | 46,4 | 8/10 |
Veal, loin, raw, with separable fat | 120,0 | 16,6 | 0,0 | 6,0 | 0,0 | 5/10 |
Mushroom, Paris (white), cooked, without oil, without salt, Brazil | 23,0 | 0,0 | 4,5 | 0,6 | 2,2 | 3/10 |
Liver, pork, raw | 119,0 | 21,4 | — | 3,7 | 0,0 | 5/10 |
Liver, pork, raw | 135,0 | 21,0 | 1,5 | 5,0 | 0,0 | 5/10 |
Mushroom, Porcelain, raw, Brazil | 22,0 | 0,0 | 3,3 | 1,0 | 2,8 | 3/10 |
Crustacean, crab, fresh, Brazil | 89,0 | 13,3 | 8,1 | 0,4 | 0,0 | 4/10 |
Brazilian leaf, ´Caruru´, cooked, drained, without oil, without salt, Brazil | 12,0 | 0,0 | 1,7 | 0,7 | 4,9 | 4/10 |
Green tea, Matcha, powder (imported data) | 104,0 | 0,0 | 14,0 | 5,3 | 38,7 | 7/10 |
Crustacean, crab, cooked, without oil and salt, Brazil | 98,0 | 19,8 | 0,2 | 2,0 | 0,0 | 5/10 |
Crustacean, crab, cooked, without oil, with salt | 98,0 | 19,7 | 0,2 | 2,0 | 0,0 | 5/10 |
Brazilian leaf, ´Caruru´, raw, Brazil | 11,0 | 0,0 | 1,5 | 0,6 | 4,5 | 4/10 |
Mushroom, White pleurotus , raw, Brazil | 16,0 | 0,0 | 3,4 | 0,2 | 4,9 | 4/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Meat, beef, neck/chuck eye, raw, Brazil | 127,0 | 19,4 | 0,0 | 5,5 | 0,0 | 5/10 |
Meat, beef, neck/chuck eye, ground, raw, Brazil | 128,0 | 19,4 | 0,0 | 5,6 | 0,0 | 5/10 |
Meat, pork, offal, liver, raw (imported data) | 128,0 | 21,4 | 2,4 | 3,6 | 0,0 | 5/10 |
Meat, beef, ground, chuck, cooked, with potato, with oil, onion and garlic, with salt | 169,0 | 19,2 | 3,3 | 8,8 | 0,5 | 5/10 |
Meat, beef, ground, chuck, cooked, with potato, with oil, onion and garlic, unsalted | 170,0 | 19,2 | 3,3 | 8,9 | 0,5 | 4/10 |
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Protein
Low
Carbs
Moderate
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Meat, ostrich, tip trimmed, raw, Brazil is a standout for the weight management angle.
Start with Pudding, dry mix, prepared (average of several flavours), Brazil, Pudding, vanila, dry mix, prepared, Brazil, Pudding, coconut, dry mix, prepared, Brazil 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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