Food rankings: protein, fiber, calories, and satiety

Each list ranks the published food pages by an explicit rule, explained at the top of the page, and links to the full page for every food, with its sources. The notes on how to use each list are written for people who eat less because of a GLP-1 medication.

Protein

The foods with the most protein, overall and by group: plant foods, legumes, nuts and seeds, fruits, vegetables, and fermented foods.

High-protein foodsBy grams of protein per 100 g and by protein per 100 kcal.40 foods
High-protein plant foodsBeans, grains, nuts, seeds, and soy, by protein per 100 g and per serving.40 foods
High-protein fruitsEvery fruit, by protein per 100 g and per serving (little in all of them).30 foods
High-protein vegetablesVegetables and tubers, by protein per 100 g and per serving.38 foods
High-protein legumesCooked beans, lentils, and soy, by protein per 100 g and per serving.10 foods
High-protein nuts and seedsNuts and seeds, by protein per 100 g and per serving.13 foods
High-protein fermented foodsYogurts, skyr, kefir, and cultured cheeses, by protein per 100 g and per calorie.9 foods

Fiber

The foods, fruits, and vegetables with the most fiber, per 100 g and per serving.

High-fiber foodsBy grams of fiber per 100 g and by the fiber in a typical serving.40 foods
High-fiber fruitsEvery fruit, by fiber per 100 g and per typical serving.30 foods
High-fiber vegetablesVegetables and tubers, by fiber per 100 g and per serving.38 foods

Calories and macros

Satiety per calorie, calories, carbohydrates, fat, and sugar.

Most filling foods per calorieBy estimated satiety and lowest energy density, plus the Holt index measured in people.40 foods
Low-calorie foodsBy kcal per 100 g, without drinks or condiments, and with real serving sizes.40 foods
High-carb foodsBy grams of carbs per 100 g and per serving, with sugars and fiber.40 foods
Low-carb foodsFew carbs per 100 g, with plant foods in a separate table.40 foods
Low-fat foodsBy the EU “low fat” rule, plus the ones with the most protein.40 foods
Low-sugar foodsBy the EU “low sugar” rule, plus fruits and sweets from least to most sugar.38 foods

Micronutrients and fats

Iron, potassium, magnesium, calcium, vitamin B12, and omega-3s: the foods that provide the most per 100 g and per serving, with the share of the EFSA reference, plus the foods with the most unsaturated fat.

Iron-rich foodsBy milligrams of iron per 100 g and per serving, with the share of the EFSA reference.40 foods
Potassium-rich foodsBy milligrams of potassium per 100 g and per serving, with the share of the EFSA reference.40 foods
Magnesium-rich foodsBy milligrams of magnesium per 100 g and per serving, with the share of the EFSA reference.40 foods
Calcium-rich foodsBy milligrams of calcium per 100 g and per serving, with the share of the EFSA reference.40 foods
Vitamin B12 foodsBy micrograms of vitamin B12 per 100 g and per serving, with the share of the EFSA reference.40 foods
Omega-3 foodsEPA and DHA per 100 g and per serving, plus plant sources of ALA, with the share of the EFSA reference.25 foods
Healthy fat foodsBy share of unsaturated fat, plus the best sources of monounsaturated and polyunsaturated fat.30 foods

Tolerance and snacks

For days with nausea or a small appetite: easy-to-digest foods and snacks with protein.

Easy-to-digest foodsFoods with the “Easy to digest” tag, by satiety and protein per calorie.58 foods
Filling snacksReady-to-eat snacks, by protein per serving.40 foods