Healthiest Foods

Top 50 whole foods ranked by nutritional value. USDA Standard Reference and Foundation data per 100g.

Foods Highest in Protein

Grams of protein per 100g serving

#	Food	Protein	Calories
1	Soy protein isolate	88g	335 kcal
2	Soy protein isolate, potassium type	88g	321 kcal
3	Gelatins, dry powder, unsweetened	86g	335 kcal
4	Egg, white, dried, stabilized, glucose reduced	84g	357 kcal
5	Seal, bearded (Oogruk), meat, dried (Alaska Native)	83g	351 kcal
6	Egg, white, dried, powder, stabilized, glucose reduced	82g	376 kcal
7	Egg, white, dried	81g	382 kcal
8	Egg, white, dried	80g	376 kcal
9	Beverages, Protein powder whey based	78g	352 kcal
10	Steelhead trout, dried, flesh (Shoshone Bannock)	77g	382 kcal
11	Egg, white, dried, flakes, stabilized, glucose reduced	77g	351 kcal
12	Vital wheat gluten	75g	370 kcal
13	Whale, beluga, meat, dried (Alaska Native)	70g	327 kcal
14	Beverages, ABBOTT, EAS whey protein powder	67g	385 kcal
15	Soy protein concentrate, produced by alcohol extraction	64g	328 kcal
16	Soy protein concentrate, produced by acid wash	64g	328 kcal
17	Fish, cod, Atlantic, dried and salted	63g	290 kcal
18	Fish, whitefish, dried (Alaska Native)	62g	371 kcal
19	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	62g	270 kcal
20	Fish, salmon, chum, dried (Alaska Native)	62g	378 kcal
21	Snacks, pork skins, plain	61g	544 kcal
22	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	61g	345 kcal
23	Fish, herring eggs, Pacific, dry (Alaska Native)	60g	312 kcal
24	Caribou, shoulder meat, dried (Alaska Native)	59g	271 kcal
25	Beverages, Whey protein powder isolate	58g	359 kcal
26	Snacks, pork skins, barbecue-flavor	58g	538 kcal
27	Seaweed, spirulina, dried	57g	290 kcal
28	Walrus, meat, dried (Alaska Native)	57g	251 kcal
29	Smelt, dried (Alaska Native)	56g	386 kcal
30	Beverages, Protein powder soy based	56g	388 kcal
31	Egg substitute, powder	56g	444 kcal
32	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	55g	345 kcal
33	Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium	55g	345 kcal
34	Beverages, nutritional shake mix, high protein, powder	54g	392 kcal
35	Tofu, dried-frozen (koyadofu)	52g	477 kcal
36	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	52g	470 kcal
37	Peanut flour, defatted	52g	327 kcal
38	Caribou, rump meat, half dried (Alaska Native)	52g	255 kcal
39	Soy flour, defatted	51g	327 kcal
40	Flour, soy, defatted	51g	366 kcal
41	Seeds, sesame flour, low-fat	50g	333 kcal
42	Protein supplement, milk based, Muscle Milk Light, powder	50g	396 kcal
43	Seeds, cottonseed flour, low fat (glandless)	50g	332 kcal
44	Soy flour, low-fat	50g	372 kcal
45	Soy meal, defatted, raw	49g	337 kcal
46	Seeds, cottonseed meal, partially defatted (glandless)	49g	367 kcal
47	Egg, whole, dried, stabilized, glucose reduced	48g	615 kcal
48	Egg, whole, dried	48g	575 kcal
49	Seeds, sunflower seed flour, partially defatted	48g	326 kcal
50	Egg, whole, dried	48g	592 kcal

Foods Highest in Fiber

Grams of dietary fiber per 100g serving

#	Food	Fiber	Calories
1	Corn bran, crude	79g	224 kcal
2	Gums, seed gums (includes locust bean, guar)	77g	332 kcal
3	Fungi, Cloud ears, dried	70g	284 kcal
4	Spices, curry powder	53g	325 kcal
5	Spices, cinnamon, ground	53g	247 kcal
6	Spices, savory, ground	46g	272 kcal
7	Baobab powder	45g	250 kcal
8	Pinon Nuts, roasted (Navajo)	43g	541 kcal
9	Wheat bran, crude	43g	216 kcal
10	Spices, rosemary, dried	43g	331 kcal
11	Spices, oregano, dried	43g	265 kcal
12	Spices, coriander seed	42g	298 kcal
13	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	41g	200 kcal
14	Spices, marjoram, dried	40g	271 kcal
15	Spices, sage, ground	40g	315 kcal
16	Spices, fennel seed	40g	345 kcal
17	Carob flour	40g	222 kcal
18	Spices, caraway seed	38g	333 kcal
19	Spices, basil, dried	38g	233 kcal
20	Cocoa, dry powder, unsweetened	37g	228 kcal
21	Spices, thyme, dried	37g	276 kcal
22	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	37g	259 kcal
23	Spices, paprika	35g	282 kcal
24	Spices, chili powder	35g	282 kcal
25	Seeds, chia seeds, dried	34g	486 kcal
26	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	34g	479 kcal
27	Spices, cloves, ground	34g	274 kcal
28	Parsley, freeze-dried	33g	271 kcal
29	Cocoa, dry powder, unsweetened, processed with alkali	30g	220 kcal
30	Spearmint, dried	30g	285 kcal
31	Peppers, hot chile, sun-dried	29g	324 kcal
32	Spices, cardamom	28g	311 kcal
33	Seeds, flaxseed	27g	534 kcal
34	Spices, pepper, red or cayenne	27g	318 kcal
35	Leavening agents, yeast, baker's, active dry	27g	325 kcal
36	Peppers, pasilla, dried	27g	345 kcal
37	Spices, parsley, dried	27g	292 kcal
38	Spices, bay leaf	26g	313 kcal
39	Chives, freeze-dried	26g	311 kcal
40	Spices, pepper, white	26g	296 kcal
41	Winged beans, mature seeds, raw	26g	409 kcal
42	Hyacinth beans, mature seeds, raw	26g	344 kcal
43	Spices, pepper, black	25g	251 kcal
44	Beans, french, mature seeds, raw	25g	343 kcal
45	Beans, yellow, mature seeds, raw	25g	345 kcal
46	Broadbeans (fava beans), mature seeds, raw	25g	341 kcal
47	Beans, kidney, california red, mature seeds, raw	25g	330 kcal
48	Beans, small white, mature seeds, raw	25g	336 kcal
49	Beans, kidney, all types, mature seeds, raw	25g	333 kcal
50	Beans, kidney, royal red, mature seeds, raw	25g	329 kcal

Lowest Calorie Foods

Whole foods with the fewest calories per 100g

#	Food	Calories	Protein	Fiber
1	Beverages, coffee, brewed, prepared with tap water	1.0 kcal	0.1g	—g
2	Beverages, tea, green, brewed, regular	1.0 kcal	0.2g	—g
3	Beverages, WENDY'S, tea, ready-to-drink, unsweetened	1.0 kcal	0.2g	—g
4	Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor	1.0 kcal	0.3g	—g
5	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	1.0 kcal	0.1g	—g
6	Beverages, tea, instant, unsweetened, prepared with water	1.0 kcal	0.1g	—g
7	Tea, herbal, brewed, Hohoysi (Hopi)	2.0 kcal	0.1g	—g
8	Beverages, coffee, brewed, breakfast blend	2.0 kcal	0.3g	—g
9	Beverages, coffee, instant, decaffeinated, prepared with water	2.0 kcal	0.1g	—g
10	Mollusks, clam, mixed species, canned, liquid	2.0 kcal	0.4g	—g
11	Beverages, SNAPPLE, tea, black and green, ready to drink, peach, diet	2.0 kcal	0.1g	—g
12	Beverages, SNAPPLE, tea, black and green, ready to drink, lemon, diet	2.0 kcal	0.1g	—g
13	Beverages, tea, instant, lemon, diet	2.0 kcal	0.0g	—g
14	Beverages, coffee, instant, regular, prepared with water	2.0 kcal	0.1g	—g
15	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	2.0 kcal	0.1g	—g
16	Butterbur, canned	3.0 kcal	0.1g	—g
17	Soup, beef broth or bouillon, powder, prepared with water	3.0 kcal	0.2g	—g
18	Soup, beef broth, cubed, prepared with water	3.0 kcal	0.2g	—g
19	Beverages, coffee, instant, chicory	3.0 kcal	0.1g	—g
20	Beverages, OCEAN SPRAY, Diet Cranberry Juice	4.0 kcal	0.1g	0.6g
21	Beverages, OCEAN SPRAY, Diet Cran Cherry	4.0 kcal	0.2g	0.6g
22	Beverages, Energy drink, ROCKSTAR, sugar free	4.0 kcal	0.3g	—g
23	Soup, chicken broth or bouillon, dry, prepared with water	4.0 kcal	0.3g	—g
24	Beverages, Energy Drink, sugar free	4.0 kcal	0.4g	—g
25	Soup, vegetable broth, ready to serve	5.0 kcal	0.2g	—g
26	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	5.0 kcal	0.3g	—g
27	Soup, chicken broth cubes, dry, prepared with water	5.0 kcal	0.4g	—g
28	Soup, SWANSON, beef broth, lower sodium	6.0 kcal	1.2g	—g
29	Soup, SWANSON, vegetable broth	6.0 kcal	0.2g	—g
30	Soup, beef broth, less/reduced sodium, ready to serve	6.0 kcal	1.1g	—g
31	Beverages, coffee substitute, cereal grain beverage, prepared with water	6.0 kcal	0.1g	0.4g
32	Beverages, Wine, non-alcoholic	6.0 kcal	0.5g	—g
33	Soup, chicken broth, ready-to-serve	6.0 kcal	0.6g	—g
34	Soup, beef broth or bouillon canned, ready-to-serve	7.0 kcal	1.1g	—g
35	Soup, chicken broth, less/reduced sodium, ready to serve	7.0 kcal	1.4g	—g
36	Butterbur, cooked, boiled, drained, with salt	8.0 kcal	0.2g	—g
37	Butterbur, cooked, boiled, drained, without salt	8.0 kcal	0.2g	—g
38	Beverages, PEPSICO QUAKER, Gatorade G2, low calorie	8.0 kcal	0.1g	—g
39	Beverages, coffee, brewed, espresso, restaurant-prepared	9.0 kcal	0.1g	—g
40	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	9.0 kcal	0.1g	—g
41	Cucumber, peeled, raw	10 kcal	0.6g	0.7g
42	Taro shoots, raw	11 kcal	0.9g	—g
43	Bamboo shoots, cooked, boiled, drained, with salt	11 kcal	1.5g	1.0g
44	Pickles, cucumber, sour, low sodium	11 kcal	0.3g	1.2g
45	Pickles, cucumber, sour	11 kcal	0.3g	1.2g
46	Watercress, raw	11 kcal	2.3g	0.5g
47	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	11 kcal	0.4g	1.0g
48	Soup, beef broth bouillon and consomme, canned, condensed	11 kcal	2.5g	—g
49	Sauce, ready-to-serve, pepper or hot	11 kcal	0.5g	0.3g
50	Pickles, cucumber, dill or kosher dill	12 kcal	0.5g	1.0g

Best Protein-to-Calorie Ratio

Most protein per calorie — ideal for high-protein, weight-conscious diets

#	Food	Protein	Calories	Ratio
1	Soy protein isolate, potassium type	88g	321 kcal	28%
2	Soy protein isolate	88g	335 kcal	26%
3	Gelatins, dry powder, unsweetened	86g	335 kcal	26%
4	Fish, cod, Pacific, cooked	20g	84 kcal	24%
5	Seal, bearded (Oogruk), meat, raw (Alaska Native)	27g	110 kcal	24%
6	Crustaceans, shrimp, cooked	24g	99 kcal	24%
7	Duck, scoter, white-winged, meat (Alaska Native)	20g	84 kcal	24%
8	Whale, beluga, meat, raw (Alaska Native)	27g	111 kcal	24%
9	Crustaceans, shrimp, raw	20g	85 kcal	24%
10	Egg, white, dried, stabilized, glucose reduced	84g	357 kcal	24%
11	Seal, bearded (Oogruk), meat, dried (Alaska Native)	83g	351 kcal	24%
12	Sea cucumber, yane (Alaska Native)	13g	56 kcal	23%
13	Ruffed Grouse, breast meat, skinless, raw	26g	112 kcal	23%
14	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	62g	270 kcal	23%
15	Soup, beef broth bouillon and consomme, canned, condensed	2.5g	11 kcal	23%
16	Seaweed, spirulina, raw	5.9g	26 kcal	23%
17	Walrus, meat, dried (Alaska Native)	57g	251 kcal	23%
18	Fish, lingcod, meat, raw (Alaska Native)	18g	79 kcal	23%
19	Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)	19g	86 kcal	23%
20	Fish, pollock, Alaska, raw	17g	76 kcal	23%
21	Cheese, mozzarella, nonfat	32g	141 kcal	22%
22	Frog legs, raw	16g	73 kcal	22%
23	Fish, tuna, yellowfin, fresh, cooked, dry heat	29g	130 kcal	22%
24	Fish, pollock, Alaska, cooked	19g	87 kcal	22%
25	Emu, outside drum, raw	23g	103 kcal	22%
26	Fish, tuna, fresh, yellowfin, raw	24g	109 kcal	22%
27	Cheese, Swiss, nonfat or fat free	28g	127 kcal	22%
28	Buffalo, free range, top round steak, cooked (Shoshone Bannock)	33g	146 kcal	22%
29	Turtle, green, raw	20g	89 kcal	22%
30	Fish, haddock, cooked, dry heat	20g	90 kcal	22%
31	Beverages, Protein powder whey based	78g	352 kcal	22%
32	Fish, cod, Pacific, raw (may have been previously frozen)	15g	69 kcal	22%
33	Buffalo, free range, top round steak, raw (Shoshone Bannock)	21g	97 kcal	22%
34	Fish, haddock, raw	16g	74 kcal	22%
35	Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)	19g	85 kcal	22%
36	Fish, haddock, raw	16g	74 kcal	22%
37	Turkey, breast, smoked, lemon pepper flavor, 97% fat-free	21g	95 kcal	22%
38	Fish, tuna, light, canned in water, without salt, drained solids	26g	116 kcal	22%
39	Fish, pollock, raw	12g	56 kcal	22%
40	Octopus (Alaska Native)	12g	56 kcal	22%
41	Fish, ling, cooked, dry heat	24g	111 kcal	22%
42	Egg, white, dried, powder, stabilized, glucose reduced	82g	376 kcal	22%
43	Egg, white, dried, flakes, stabilized, glucose reduced	77g	351 kcal	22%
44	Caribou, shoulder meat, dried (Alaska Native)	59g	271 kcal	22%
45	Fish, pike, northern, raw	19g	88 kcal	22%
46	Fish, pike, northern, cooked, dry heat	25g	113 kcal	22%
47	Emu, fan fillet, raw	23g	103 kcal	22%
48	Game meat, moose, cooked, roasted	29g	134 kcal	22%
49	Fish, cusk, raw	19g	87 kcal	22%
50	Fish, ling, raw	19g	87 kcal	22%

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