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Energy density bands
- Very lowunder 0.6 kcal/gvegetables, broth, most fruit
- Low0.6–1.5cooked grains, lean meat, yoghurt
- Medium1.5–4bread, cheese, meat dishes
- Highover 4nuts, chocolate, oils, chips
Protein ratio: kcal per g protein
- Under 10very high proteinchicken breast 4.4, tuna 4.9, eggs 10
- 10–20hightofu 10, cheddar 16, milk 20
- 20–40moderatepeanut butter 27
- Over 40lowwhite rice 51, most fruit
Lower is better. Very low-calorie vegetables score well (broccoli 8) because they have few calories, not much protein; set “Min protein” to 10 g+ to screen them out. Foods with under 1 g protein or under 20 kcal per 100 g show “–”.
Tap ○ beside any food to add it to a side-by-side comparison. Foods prepared several ways (raw, grilled, baked…) are grouped; tap “more preparations” to see them. Choose a ranking with nothing typed to rank the whole database.