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Nutrition rankings

Top foods and diets, ranked by nutrition

Every list below is built from USDA FoodData Central figures per 100g — not opinion. Protein, calories, fiber, net carbs and sodium, grouped by what you are trying to do, with a guide to the diet that puts them together.

Compare two foodsHigh-protein foods

Highest-protein foods

Protein per 100g, from the USDA database. Protein is the nutrient most strongly linked to staying full and holding onto muscle while you lose fat.

Chicken breast

31g protein

Turkey breast

30g protein

Tuna, canned

26g protein

Peanuts

26g protein

Ground beef 85%

26g protein

Shrimp

24g protein

Cod

23g protein

Tempeh

20g protein

Tofu, firm

17g protein

Eggs

13g protein

Full high-protein foods list

Lowest-calorie foods

Calories per 100g. Foods with a lot of water and fiber let you eat a larger volume for fewer calories, which is the single easiest lever for a calorie deficit.

Cucumber

15 kcal

Tomato

18 kcal

Spinach

23 kcal

Cauliflower

25 kcal

Watermelon

30 kcal

Strawberries

32 kcal

Broccoli

34 kcal

Carrots

41 kcal

Orange

47 kcal

Apple

52 kcal

Best low-calorie foods

Highest-fiber foods

Fiber per 100g. Fiber slows digestion, softens blood sugar spikes and keeps you full — most adults get roughly half the 25–30g a day they need.

Chia seeds

34g fiber

Almonds

12.5g fiber

Dark chocolate 70%

11g fiber

Oats, dry

10.6g fiber

Black beans

8.7g fiber

Lentils

7.9g fiber

Chickpeas

7.6g fiber

Whole wheat bread

6.8g fiber

Avocado

6.7g fiber

Broccoli

2.6g fiber

What foods are high in fiber

Blood-sugar-friendly foods

Foods that pair little usable carbohydrate with protein, fat or fiber — the combination that keeps glucose and insulin responses flatter after a meal.

Avocado

1.8g net carbs

Spinach

1.4g net carbs

Broccoli

4.0g net carbs

Eggs

1.1g net carbs

Salmon

0g net carbs

Tofu

0.5g net carbs

Lentils

12.1g net carbs

Chickpeas

19.4g net carbs

Greek yogurt

3.6g net carbs

Walnuts

7.3g net carbs

Foods for blood sugar control

Keto-friendly foods

Net carbs per 100g (total carbs minus fiber). Staying under roughly 20–50g of net carbs a day is what keeps most people in ketosis.

Olive oil

0g net carbs

Chicken breast

0g net carbs

Salmon

0g net carbs

Eggs

1.1g net carbs

Cheddar cheese

1.3g net carbs

Mushrooms

1.3g net carbs

Spinach

1.4g net carbs

Bacon

1.4g net carbs

Avocado

1.8g net carbs

Tofu

0.5g net carbs

Full keto foods list

Guides to the major diets

A diet is just a rule for which foods from the lists above you eat, and how often. These guides cover what each one actually requires, who it suits and where it goes wrong.

Mediterranean diet

Olive oil, fish, legumes and vegetables — the best-evidenced eating pattern for heart and metabolic health.

Keto diet

Very low carb, high fat. Who it suits, what to eat, and the mistakes that stall it.

High-protein diet

Hitting 1.6–2.2g per kg of bodyweight to protect muscle in a deficit.

Intermittent fasting

16:8, 5:2 and everything between — how they actually work.

Anti-inflammatory diet

Foods that lower chronic inflammation, and the ones that drive it.

GLP-1 / Ozempic eating

What to eat on a GLP-1: smaller portions, more protein, less nausea.

Plant-based & vegan

Getting enough protein and B12 without animal foods.

Pre-diabetes diet

The foods to cut back on when your A1C is creeping up.

Low-carb (not keto)

A gentler carb cut that most people can actually stick to.

Gluten-free

Naturally gluten-free foods, plus the hidden sources to check.

Compare foods head to head

The swaps people ask about most. Each opens a full per-100g comparison with a verdict for weight loss, muscle gain, blood sugar and keto.

Chicken breast vs salmonBanana vs appleWhite rice vs quinoaBrown rice vs white riceSweet potato vs white potatoGreek yogurt vs cottage cheeseWhole wheat vs white breadAlmonds vs peanut butterLentils vs black beansOatmeal vs eggsEggs vs egg whitesTofu vs chicken breast

How these rankings are built

Every number comes from USDA FoodData Central and is stated per 100g, with the preparation named — cooked chicken differs from raw, and full-fat yogurt differs from nonfat. Foods are ranked on a single nutrient at a time rather than a composite score, because a composite score hides the trade-off. A food can be high in protein and high in saturated fat at once; a ranking that averages those into one number tells you which trade-off was chosen, not what the food does.

Why per 100g and not per serving

Per-100g figures let you compare foods directly without arguing about what a serving is. They are not, however, how much you eat. Olive oil is 884 calories per 100g, but a realistic portion is about 14g. Nuts are calorie-dense per 100g but a portion is 30g. Multiply the per-100g figure by your real portion weight divided by 100 to get what is actually on your plate.

The foods that appear on every list

A handful of foods score well on nearly every axis: leafy greens and cruciferous vegetables (low calorie, high fiber), legumes (protein plus fiber), fish and eggs (protein with no carbohydrate), plain Greek yogurt (protein with little sugar), and extra virgin olive oil (fat that carries no carbohydrate at all). If you build meals around those and treat starches and sweets as the variable, you get most of the benefit of any named diet.

Frequently asked questions

What are the healthiest foods to eat?
The foods that earn a place in almost every eating pattern are the ones that are nutrient-dense and hard to overeat: leafy greens, cruciferous vegetables, berries, legumes, fish, eggs, plain yogurt, nuts and olive oil. What changes between diets is the proportion of those foods and how much starch and sugar sits alongside them.
Which food has the most protein per 100g?
Among everyday whole foods, cooked chicken and turkey breast lead at around 30–31g of protein per 100g, followed by canned tuna, lean beef and shrimp in the mid-20s. Whey protein powder is far higher at roughly 80g per 100g, but it is a supplement rather than a food. Plant sources top out lower per 100g — tempeh at about 20g and firm tofu at about 17g.
What is the best diet for weight loss?
The best diet is the one you can sustain while staying in a calorie deficit. Mediterranean, high-protein and low-carb patterns all produce similar weight loss when calories and protein are matched. High-protein eating has a modest edge because protein is the most satiating macronutrient and protects muscle as you lose weight, which keeps your metabolic rate higher.
Are low-carb or keto diets better than low-fat diets?
For fat loss, research consistently finds no meaningful difference once calories and protein are equal. Low-carb and keto can be easier for some people because removing a food group reduces snacking and swings in appetite. The trade-off is adherence and the fact that very low-carb eating takes more planning around fiber and micronutrients.
How do I compare two foods for blood sugar?
Look at three things together: net carbs (total carbs minus fiber), fiber content, and what the food is eaten with. Fiber, protein and fat all slow gastric emptying and blunt the glucose response, which is why lentils — 20g of carbs but 7.9g of fiber — behave very differently from white rice at similar carb counts. The comparison tool on this site shows all three numbers side by side.
Where does this nutrition data come from?
Every figure is rounded from USDA FoodData Central, the same reference database used by most nutrition apps and food labels. Values are per 100g and reflect the preparation stated for each food, because cooking method and fat content change the numbers substantially.

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Nutrition data is for reference only and is not medical advice. Talk to your doctor or a registered dietitian about your own diet.