🥗 Food rating: what is actually healthy

Foods rated by nutrient density — how much protein, fiber and micronutrients you get per calorie.

Champions

🥇

Spinat

🥈

Grünkohl

🥉

Brokkoli

#	Food	kcal/100g	Protein	Fiber	Score
1	Spinat 🥬 Vegetables	23	2.9g	2.2g	97
2	Grünkohl 🥬 Vegetables	49	4.3g	3.6g	96
3	Brokkoli 🥬 Vegetables	34	2.8g	2.6g	95
4	Lachs 🥩 Protein	208	20.0g	0.0g	94
5	Blau/Heidelbeeren 🍎 Fruits	57	0.7g	2.4g	93
6	Sardinen 🥩 Protein	208	24.6g	0.0g	92
7	Linsen 🥩 Protein	116	9.0g	7.9g	92
8	Chiasamen 🥜 Nuts & seeds	486	16.5g	34.4g	91
9	Paprika 🥬 Vegetables	31	1.0g	2.1g	90
10	Himbeeren 🍎 Fruits	52	1.2g	6.5g	90
11	Lachsforelle 🥩 Protein	141	20.0g	0.0g	90
12	Haferflocken 🌾 Grains	389	16.9g	10.6g	90
13	Tomaten 🥬 Vegetables	18	0.9g	1.2g	89
14	Eier 🥩 Protein	155	13.0g	0.0g	89
15	Leinsamen 🥜 Nuts & seeds	534	18.3g	27.3g	89
16	Rote Bete 🥬 Vegetables	43	1.6g	2.8g	88
17	Avocado 🍎 Fruits	160	2.0g	6.7g	88
18	Kichererbsen 🥩 Protein	164	8.9g	7.6g	88
19	Walnüsse 🥜 Nuts & seeds	654	15.2g	6.7g	88
20	Weißkohl 🥬 Vegetables	25	1.3g	2.5g	87
21	Quinoa 🌾 Grains	120	4.4g	2.8g	87
22	Karotten 🥬 Vegetables	41	0.9g	2.8g	86
23	Kiwi 🍎 Fruits	61	1.1g	3.0g	86
24	Quark (mager) 🥩 Protein	67	12.0g	0.0g	86
25	Mandeln 🥜 Nuts & seeds	579	21.2g	12.5g	86
26	Süßkartoffel 🥬 Vegetables	86	1.6g	3.0g	85
27	Buchweizen 🌾 Grains	92	3.4g	2.7g	85
28	Griechischer Joghurt 🥛 Dairy & more	59	10.0g	0.0g	85
29	Knoblauch 🥬 Vegetables	149	6.4g	2.1g	84
30	Putenbrust 🥩 Protein	135	29.0g	0.0g	84
31	Kefir 🥛 Dairy & more	41	3.3g	0.0g	83
32	Hähnchenbrust 🥩 Protein	165	31.0g	0.0g	82
33	Grüner Tee 🥛 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	Olivenöl 🥛 Dairy & more	884	0.0g	0.0g	79
37	Apfel 🍎 Fruits	52	0.3g	2.4g	78
38	Vollkornbrot 🌾 Grains	247	13.0g	7.0g	74
39	Banane 🍎 Fruits	89	1.1g	2.6g	72
40	Naturreis 🌾 Grains	112	2.6g	1.8g	72
41	Zartbitterschokolade 85% 🥜 Nuts & seeds	590	10.0g	11.0g	66
42	Kartoffeln 🥬 Vegetables	77	2.0g	2.1g	62
43	Honig 🥛 Dairy & more	304	0.3g	0.0g	56
44	Döner Kebab 🍔 Fast food	215	12.0g	1.5g	38
45	Weißbrot 🍔 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	Pommes frites 🍔 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.

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