🥗 Food rating: what is actually healthy

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

Champions

🥇

Spinach

🥈

Kale

🥉

Broccoli

#	Food	kcal/100g	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	Trout 🥩 Protein	141	20.0g	0.0g	90
12	Oats 🌾 Grains	389	16.9g	10.6g	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.

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