🥗 Food rating: what is actually healthy

Foods rated by nutrient density — how much protein, fiber and micronutrients you get per calorie. Filter for sports, focus or everyday balance.

Champions

🥇

Spinach

🥈

Kale

🥉

Broccoli

#	Food	kcal per 100 g	Protein	Fiber	Score
1	Spinach 🍲 🥬 Vegetables	23	2.9g	2.2g	97
2	Kale 🍲 🥬 Vegetables	49	4.3g	3.6g	96
3	Broccoli 🍲 🥬 Vegetables	34	2.8g	2.6g	95
4	Salmon 🍲 🥩 Protein	208	20.0g	0.0g	94
5	Blueberries 🍲 🍎 Fruits	57	0.7g	2.4g	93
6	Sardines 🍲 🥩 Protein	208	24.6g	0.0g	92
7	Lentils 🍲 🥩 Protein	116	9.0g	7.9g	92
8	Chia seeds 🍲 🥜 Nuts & seeds	486	16.5g	34.4g	91
9	Bell pepper 🍲 🥬 Vegetables	31	1.0g	2.1g	90
10	Raspberries 🍲 🍎 Fruits	52	1.2g	6.5g	90
11	Oats 🍲 🌾 Grains	389	16.9g	10.6g	90
12	Trout 🍲 🥩 Protein	141	20.0g	0.0g	90
13	Tomatoes 🍲 🥬 Vegetables	18	0.9g	1.2g	89
14	Eggs 🍲 🥩 Protein	155	13.0g	0.0g	89
15	Flax seeds 🍲 🥜 Nuts & seeds	534	18.3g	27.3g	89
16	Beetroot 🍲 🥬 Vegetables	43	1.6g	2.8g	88
17	Avocado 🍲 🍎 Fruits	160	2.0g	6.7g	88
18	Chickpeas 🍲 🥩 Protein	164	8.9g	7.6g	88
19	Walnuts 🍲 🥜 Nuts & seeds	654	15.2g	6.7g	88
20	Cabbage 🍲 🥬 Vegetables	25	1.3g	2.5g	87
21	Quinoa 🍲 🌾 Grains	120	4.4g	2.8g	87
22	Carrots 🍲 🥬 Vegetables	41	0.9g	2.8g	86
23	Kiwi 🍲 🍎 Fruits	61	1.1g	3.0g	86
24	Quark / cottage cheese 🍲 🥩 Protein	67	12.0g	0.0g	86
25	Almonds 🍲 🥜 Nuts & seeds	579	21.2g	12.5g	86
26	Sweet potato 🍲 🥬 Vegetables	86	1.6g	3.0g	85
27	Buckwheat 🍲 🌾 Grains	92	3.4g	2.7g	85
28	Greek yogurt 🍲 🥛 Dairy & more	59	10.0g	0.0g	85
29	Garlic 🍲 🥬 Vegetables	149	6.4g	2.1g	84
30	Turkey breast 🍲 🥩 Protein	135	29.0g	0.0g	84
31	Kefir 🍲 🥛 Dairy & more	41	3.3g	0.0g	83
32	Chicken breast 🍲 🥩 Protein	165	31.0g	0.0g	82
33	Green tea 🍲 🥛 Dairy & more	1	0.0g	0.0g	82
34	Tofu 🍲 🥩 Protein	76	8.0g	0.3g	81
35	Orange 🍲 🍎 Fruits	47	0.9g	2.4g	80
36	Olive oil 🍲 🥛 Dairy & more	884	0.0g	0.0g	79
37	Apple 🍲 🍎 Fruits	52	0.3g	2.4g	78
38	Whole grain bread 🍲 🌾 Grains	247	13.0g	7.0g	74
39	Banana 🍲 🍎 Fruits	89	1.1g	2.6g	72
40	Brown rice 🍲 🌾 Grains	112	2.6g	1.8g	72
41	Dark chocolate 85% 🍲 🥜 Nuts & seeds	590	10.0g	11.0g	66
42	Potatoes 🍲 🥬 Vegetables	77	2.0g	2.1g	62
43	Honey 🍲 🥛 Dairy & more	304	0.3g	0.0g	56
44	Döner kebab 🍲 🍔 Fast food	215	12.0g	1.5g	38
45	White bread 🍲 🍔 Fast food	265	9.0g	2.7g	35
46	Pizza salami 🍲 🍔 Fast food	266	11.0g	1.8g	30
47	Cheeseburger 🍲 🍔 Fast food	263	14.0g	1.6g	28
48	Bratwurst 🍲 🍔 Fast food	297	12.0g	0.0g	24
49	French fries 🍲 🍔 Fast food	312	3.4g	3.8g	22
50	Energy drink 🍲 🍔 Fast food	45	0.0g	0.0g	10
51	Cola 🍲 🍔 Fast food	42	0.0g	0.0g	8

How the score works: The score (0–100) estimates nutrient density: protein, fiber, vitamins and minerals relative to calories, sugar and processing. Simplified guidance — not medical advice.

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Values are averages per 100 g (simplified nutrient-density estimate). Not medical advice.

🥗 Food rating: what is actually healthy

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