Science-Based Food Guide

    Food Scorecard

    Every food rated by protein percentage and energy density — the two metrics that matter most for healthy weight loss.

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    Shrimp

    Seafood

    97% P
    1 cal/g

    Cod

    Seafood

    93% P
    0.8 cal/g

    Egg Whites

    Dairy & Eggs

    92% P
    0.5 cal/g

    Light Tuna (canned)

    Seafood

    90% P
    1 cal/g

    Tilapia

    Seafood

    87% P
    1 cal/g

    Skinless Turkey Breast

    Meat & Poultry

    85% P
    1.4 cal/g

    Lobster

    Seafood

    85% P
    0.9 cal/g

    Skinless Chicken Breast

    Meat & Poultry

    80% P
    1.5 cal/g

    Scallops

    Seafood

    80% P
    0.9 cal/g

    Whey Protein Powder

    Dairy & Eggs

    80% P
    3.6 cal/g

    Nonfat Greek Yogurt

    Dairy & Eggs

    72% P
    0.6 cal/g

    Pork Tenderloin

    Meat & Poultry

    71% P
    1.4 cal/g

    Bison (Ground)

    Meat & Poultry

    70% P
    1.5 cal/g

    Lean Ground Turkey (93%)

    Meat & Poultry

    65% P
    1.7 cal/g

    Filet Mignon (Lean)

    Meat & Poultry

    64% P
    1.8 cal/g

    Cottage Cheese (2%)

    Dairy & Eggs

    55% P
    0.8 cal/g

    Chicken Thigh (with skin)

    Meat & Poultry

    50% P
    2.1 cal/g

    Spinach

    Vegetables

    50% P
    0.2 cal/g

    Asparagus

    Vegetables

    44% P
    0.2 cal/g

    Salmon (Atlantic)

    Seafood

    43% P
    2.1 cal/g

    Tofu (Firm)

    Legumes & Soy

    43% P
    0.8 cal/g

    Mushrooms

    Vegetables

    40% P
    0.2 cal/g

    Ribeye Steak

    Meat & Poultry

    35% P
    2.9 cal/g

    Whole Egg

    Dairy & Eggs

    35% P
    1.6 cal/g

    Tempeh

    Legumes & Soy

    34% P
    1.9 cal/g

    Broccoli

    Vegetables

    33% P
    0.3 cal/g

    Edamame

    Legumes & Soy

    33% P
    1.2 cal/g

    Cauliflower

    Vegetables

    32% P
    0.3 cal/g

    Lentils (cooked)

    Legumes & Soy

    30% P
    1.1 cal/g

    Black Beans (cooked)

    Legumes & Soy

    27% P
    1.3 cal/g

    Kale

    Vegetables

    26% P
    0.4 cal/g

    Cheddar Cheese

    Dairy & Eggs

    25% P
    4 cal/g

    Green Beans

    Vegetables

    23% P
    0.3 cal/g

    Pork Belly

    Meat & Poultry

    20% P
    5.2 cal/g

    Cucumber

    Vegetables

    17% P
    0.15 cal/g

    Peanut Butter

    Nuts & Seeds

    16% P
    5.9 cal/g

    Oats (cooked)

    Grains & Starches

    15% P
    0.7 cal/g

    Quinoa (cooked)

    Grains & Starches

    15% P
    1.2 cal/g

    Almonds

    Nuts & Seeds

    14% P
    5.8 cal/g

    Chia Seeds

    Nuts & Seeds

    13% P
    4.9 cal/g

    White Bread

    Processed Foods

    13% P
    2.7 cal/g

    Brown Rice (cooked)

    Grains & Starches

    9% P
    1.2 cal/g

    Walnuts

    Nuts & Seeds

    8% P
    6.5 cal/g

    Strawberries

    Fruits

    8% P
    0.3 cal/g

    Sweet Potato (baked)

    Grains & Starches

    7% P
    0.9 cal/g

    Watermelon

    Fruits

    7% P
    0.3 cal/g

    Doughnut

    Processed Foods

    6% P
    4.3 cal/g

    Banana

    Fruits

    5% P
    0.9 cal/g

    Avocado

    Fruits

    5% P
    1.6 cal/g

    Potato Chips

    Processed Foods

    5% P
    5.4 cal/g

    Chocolate Bar (Milk)

    Processed Foods

    5% P
    5.4 cal/g

    Apple

    Fruits

    2% P
    0.5 cal/g

    Data based on USDA nutrition database. Values are per 100g serving unless noted. Protein percentage = (protein calories ÷ total calories) × 100.