Nutrition
Understand the numbers first
Each guide answers one question — what the nutrient is, how much you need, what counts as high — then shows the live top 10 measured per 100g. Full rankings live under Rankings.
01
High Protein Foods
Protein provides the amino acids used to build and maintain muscle, skin, enzymes, and hormones. The widely used adult reference intake is 0.8 g per kg of body weight per day, with higher needs for active individuals and older adults. Ranking foods by protein per 100g favors lean meats, fish, legumes, seeds, and dairy — because the ranking uses measured USDA values rather than brand claims, dry legumes and seeds rank alongside meat.
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02
High Fiber Foods
Dietary fiber is the indigestible portion of plant foods, associated in mainstream nutrition guidance with digestive health, satiety, and glycemic control. A common adult target is roughly 14 g per 1,000 kcal consumed (often quoted as 25–38 g/day). Seeds, legumes, and whole grains dominate a per-100g ranking; meat, fish, eggs, and dairy contain essentially no fiber by nature.
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03
Iron Rich Foods
Iron is a component of hemoglobin and supports oxygen transport. Reference intakes are about 8 mg/day for adult men and 18 mg/day for premenopausal women. Plant sources (lentils, spinach, seeds) contain non-heme iron, which is absorbed less efficiently than the heme iron in meat and fish — the per-100g ranking shows measured content only and does not adjust for absorption type.
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04
High Calcium Foods
Calcium supports bone structure, muscle contraction, and nerve signaling. Adult reference intakes are roughly 1,000–1,200 mg/day. Dairy is the most concentrated common source; seeds, leafy greens, and legumes contribute meaningful amounts per 100g. Note the ranking is per 100g, not per typical serving — a 30g serving of seeds delivers less calcium than 100g of milk, even where seeds rank higher.
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05
Low Calorie Foods
Calorie density — energy per 100g — is dominated by water and fiber content. Water-rich vegetables and fruits sit at the bottom of this ranking, while oils, nuts, and seeds sit at the top. Energy values here use USDA Atwater general factors (the same basis used on nutrition labels). Low-calorie-dense foods are useful for volume eating; the ranking is data, not a prescription.
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06
High Vitamin C Foods
Vitamin C (ascorbic acid) supports collagen synthesis, wound healing, and the immune system, and it improves the absorption of non-heme iron from plant foods in the same meal. Adult reference intakes are about 75 mg/day for women and 90 mg/day for men (U.S. guidance). Unlike fat-soluble vitamins, vitamin C is not stored in the body, so it is needed regularly. Bell peppers, citrus-family fruits, berries, broccoli, and leafy greens lead a per-100g ranking.
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07
High Potassium Foods
Potassium is an electrolyte central to fluid balance, nerve signaling, and muscle contraction — including the heart. U.S. guidance sets adequate intakes around 2,600 mg/day for women and 3,400 mg/day for men, yet most diets fall short. Potassium and sodium work in opposition, so potassium-rich whole foods are the standard dietary counterweight to high sodium. Vegetables, legumes, potatoes, yogurt, and fish lead a per-100g ranking.
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08
Low Sodium Foods
Sodium is an essential electrolyte, but mainstream guidance recommends staying under about 2,300 mg/day for adults — and most dietary sodium comes from processed and restaurant foods, not the salt shaker. Ranking foods by measured sodium per 100g puts minimally processed whole foods at the bottom: raw vegetables, fruits, plain grains, and unsalted nuts. Salt (sodium chloride) is roughly 40% sodium by weight, so a food at 500 mg salt per 100g carries about 200 mg sodium.
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