Nutrient Explorer

What foods you need to eat to maximize, minimize or avoid certain nutrients.

Amino Acids

BCAAs

Vitamins

Minerals

Fatty Acids

Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Egg substitute, liquid or frozen, fat free 8.7 0.48 10.5g
Soy protein isolate, potassium type 8.7 3.21 71.4g
Fish, haddock, cooked, dry heat 8.7 0.90 16.6g
Seaweed, spirulina, raw 8.6 0.26 6.6g
Egg, white, raw, fresh 8.6 0.52 9.6g
Fish, haddock, raw 8.6 0.74 13.5g
Egg, white, dried, powder, stabilized, glucose reduced 8.5 3.76 69.3g
Egg, white, dried, flakes, stabilized, glucose reduced 8.5 3.51 64.7g
Soy protein isolate 8.4 3.35 68.8g
Egg, white, raw, frozen, pasteurized 8.3 0.48 9.5g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 8.3 1.50 27.5g
Egg, white, dried 8.1 3.82 69.0g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 8.0 1.16 20.7g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 8.0 1.16 20.7g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 7.9 1.16 20.6g
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 7.9 1.16 20.6g
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 7.7 1.49 25.9g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 7.6 1.57 27.3g
Elk, free range, roast, eye of round, cooked (Shoshone Bannock) 7.5 1.48 24.1g
Game meat, moose, cooked, roasted 7.4 1.34 16.4g
Game meat, moose, raw 7.4 1.02 12.5g
Elk, free range, roast, eye of round, raw (Shoshone Bannock) 7.4 0.98 15.6g
Fish, halibut, Atlantic and Pacific, raw 7.3 0.91 14.9g
Seaweed, spirulina, dried 7.2 2.90 65.0g
Fish, halibut, Atlantic and Pacific, cooked, dry heat 7.2 1.11 18.1g
Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 7.1 1.22 20.2g
Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 7.0 1.65 27.0g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 7.0 1.62 26.4g
Fish, tuna, light, canned in water, without salt, drained solids 6.8 1.16 18.2g
Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled 6.8 1.51 22.9g
Fish, ling, cooked, dry heat 6.8 1.11 17.4g
Beef, New Zealand, imported, chuck eye roll, separable lean only, raw 6.8 1.31 13.2g
Fish, whitefish, eggs (Alaska Native) 6.8 1.04 19.0g
Veal, shank, separable lean only, raw 6.8 0.94 14.2g
Fish, pike, northern, raw 6.8 0.88 13.8g
Fish, pike, northern, cooked, dry heat 6.8 1.13 17.6g
Fish, cusk, raw 6.7 0.87 13.6g
Fish, ling, raw 6.7 0.87 13.6g
Game meat, buffalo, water, raw 6.7 0.99 15.3g
Fish, sunfish, pumpkin seed, cooked, dry heat 6.7 1.14 17.8g
Fish, sunfish, pumpkin seed, raw 6.7 0.89 13.9g
Fish, mahimahi, raw 6.7 0.85 13.2g
Fish, mahimahi, cooked, dry heat 6.7 1.09 17.0g
Fish, cod, Atlantic, cooked, dry heat 6.7 1.05 16.3g
Fish, haddock, smoked 6.7 1.16 18.0g
Fish, cusk, cooked, dry heat 6.7 1.12 17.4g
Fish, pollock, Alaska, raw (may have been previously frozen) 6.7 0.56 8.8g
Fish, cod, Atlantic, raw 6.7 0.82 12.7g
Game meat, buffalo, water, cooked, roasted 6.7 1.31 20.2g
Fish, cod, Atlantic, canned, solids and liquid 6.7 1.05 16.3g
Fish, whitefish, mixed species, smoked 6.7 1.08 16.7g
Fish, cod, Atlantic, dried and salted 6.7 2.90 44.9g
Fish, tuna, light, canned in water, drained solids 6.7 0.86 13.3g
Fish, burbot, cooked, dry heat 6.6 1.15 17.7g
Elk, free range, ground, raw (Shoshone Bannock) 6.6 0.97 15.4g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 6.6 1.21 19.0g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 6.6 1.21 19.0g
Fish, tuna, yellowfin, fresh, cooked, dry heat 6.6 1.30 20.0g
Veal, leg, top round, cap off, cutlet, boneless, raw 6.6 1.07 15.8g
Fish, burbot, raw 6.6 0.90 13.8g
Cheese, cottage, lowfat, 1% milkfat 6.6 0.72 13.1g
Fish, tuna, fresh, yellowfin, raw 6.6 1.09 16.7g
Fish, tuna, skipjack, fresh, cooked, dry heat 6.5 1.32 20.2g
Fish, tuna, fresh, skipjack, raw 6.5 1.03 15.7g
Crustaceans, crab, alaska king, raw 6.5 0.84 13.9g
Elk, free range, ground, cooked patties (Shoshone Bannock) 6.5 1.43 22.6g
Fish, perch, mixed species, raw 6.5 0.91 13.9g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 6.5 1.21 18.8g
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 6.5 1.21 18.8g
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 6.5 1.65 25.8g
Fish, perch, mixed species, cooked, dry heat 6.5 1.17 17.8g
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 6.5 1.55 24.0g
Lamb, variety meats and by-products, spleen, raw 6.4 1.01 12.6g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 6.4 1.66 25.6g
Fish, cod, Pacific, raw (may have been previously frozen) 6.4 0.69 10.7g
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) 6.4 1.11 16.8g
Fish, pollock, Atlantic, raw 6.4 0.92 13.9g
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted 6.4 1.62 25.0g
Lamb, variety meats and by-products, spleen, cooked, braised 6.4 1.56 19.4g
Fish, pollock, Atlantic, cooked, dry heat 6.4 1.18 17.8g
Fish, cod, Pacific, cooked, dry heat (may have been previously frozen) 6.4 0.85 13.1g
Fish, grouper, mixed species, raw 6.4 0.92 13.9g
Fish, pout, ocean, raw 6.4 0.79 11.9g
Fish, grouper, mixed species, cooked, dry heat 6.4 1.18 17.8g
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised 6.3 1.57 22.8g
Fish, roughy, orange, raw 6.3 0.76 11.8g
Fish, roughy, orange, cooked, dry heat 6.3 1.05 16.2g
Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 6.3 1.25 19.2g
Fish, pout, ocean, cooked, dry heat 6.3 1.02 15.3g
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled 6.2 1.51 21.7g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted 6.2 1.63 24.8g
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 6.2 1.58 24.0g
Fish, lingcod, raw 6.2 0.85 12.6g
Fish, lingcod, cooked, dry heat 6.2 1.09 16.2g
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 6.2 1.62 25.0g
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 6.2 1.64 24.9g
Veal, leg (top round), separable lean only, raw 6.2 1.07 15.3g
Buffalo, free range, top round steak, cooked (Shoshone Bannock) 6.2 1.46 22.0g
Fish, sheepshead, cooked, dry heat 6.2 1.26 18.6g

Top Recipes For Selected Nutrients

Best Foods By Group (Top 10%)

Dairy & Eggs

  • egg white, dried, reduced glucose
  • egg substitute
  • egg white
  • egg white powder
  • egg white flakes
  • egg white, frozen
  • egg white, dried
  • cottage cheese lowfat 1%
  • cream cheese, fat free
  • cottage cheese nonfat
  • white cheddar cheese
  • cottage cheese lowfat 2%

Spices & Herbs

  • Sorry, no foods in top 700.

Fats & Oils

  • Sorry, no foods in top 700.

Poultry

  • chicken breast, boneless, skinless, cooked
  • duckling breast, cooked
  • chicken light meat, skinless
  • ostrich inside leg, cooked
  • pheasant breast
  • quail breast
  • ostrich inside leg
  • ostrich outside leg
  • pheasant, skinless
  • ostrich outside strip
  • chicken breast, boneless, skinless
  • ostrich tip trimmed
  • chicken breast, boneless, cooked
  • ostrich round
  • ostrich inside strip
  • ostrich fan
  • pheasant leg
  • ostrich outside strip, cooked
  • whole chicken, skinless
  • ostrich top loin
  • ostrich oyster, cooked
  • chicken light meat, skinless, cooked
  • ostrich tenderloin
  • ostrich inside strip, cooked
  • quail, skinless
  • chicken wing, skinless
  • cornish game hen
  • canned chicken
  • ostrich oyster, cooked
  • duck breast, skinless
  • chicken capon giblets, cooked
  • chicken drumstick, skinless
  • canned chicken with broth
  • chicken thigh, skinless
  • chicken dark meat, skinless
  • chicken leg, skinless
  • duck liver

Sausages

  • oven-roasted chicken
  • mesquite chicken
  • beef jerky
  • sliced rotisserie chicken
  • ham, fat free
  • turkey breast lunch meat
  • pastrami

Fruit

  • Sorry, no foods in top 700.

Pork

  • pork leg sirloin tip roast
  • canadian bacon, cooked
  • pork spleen, cooked
  • pork kidneys, cooked
  • pork kidneys
  • canadian bacon
  • pork tenderloin, cooked
  • pork liver
  • pork spleen
  • pork tenderloin
  • roasted lean ham
  • pork shoulder breast
  • pork liver, cooked
  • pork shoulder petite tender, cooked
  • pork leg cap steak
  • roasted ham
  • pork shoulder breast, cooked
  • pork leg sirloin tip roast, cooked
  • lean ham
  • pork shoulder petite tender
  • pork sirloin
  • ham
  • pork heart, cooked
  • pork sirloin, cooked
  • pork lungs, cooked
  • pork lungs

Vegetables

  • spirulina
  • dried spirulina
  • watercress
  • pumpkin leaves
  • laver
  • drumstick leaves

Nut & Seeds

  • Sorry, no foods in top 700.

Beef

  • beef top sirloin petite roast / filet, cooked
  • beef top sirloin petite roast / filet
  • beef top round steak, cooked
  • beef top sirloin filtet, cooked
  • beef top round roast, cooked
  • beef top round steak
  • beef eye of round roast
  • beef eye of round steak
  • beef top round roast
  • beef eye of round steak, cooked
  • beef ribeye petite roast / filet
  • beef eye of round roast, cooked
  • beef spleen
  • beef spleen, cooked
  • beef ribeye petite roast, cooked
  • beef bottom round roast
  • beef liver
  • beef lungs
  • beef tip side steak, cooked
  • beef liver, cooked
  • beef top round, cooked
  • beef chuck clod roast
  • beef tip side steak
  • beef lungs, cooked
  • beef shank crosscuts
  • beef chuck for stew
  • beef chuck for stew, cooked
  • beef shank crosscuts, cooked
  • sirloin tip roast lean, select
  • beef ribeye filet, cooked

Seafood

  • haddock, cooked
  • haddock
  • halibut
  • halibut, cooked
  • ling, cooked
  • northern pike
  • northern pike, cooked
  • cusk
  • ling
  • sunfish, cooked
  • sunfish
  • mahimahi
  • mahimahi, cooked
  • atlantic cod, cooked
  • smoked haddock
  • cusk, cooked
  • atlantic cod
  • atlantic cod, canned
  • smoked whitefish
  • burbot, cooked
  • yellowfin tuna, cooked
  • burbot
  • yellowfin tuna
  • skipjack tuna
  • king crab
  • perch
  • perch, cooked
  • grouper
  • pout
  • grouper, cooked
  • roughy
  • roughy, cooked
  • pout, cooked
  • lingcod
  • lingcod, cooked
  • sheepshead, cooked
  • walleye pike, cooked
  • walleye pike
  • snapper, cooked
  • snapper
  • rockfish
  • rockfish, cooked
  • tilapia
  • whiting
  • crab
  • crayfish
  • whiting, cooked
  • queen crab, cooked
  • queen crab
  • crayfish, cooked
  • shrimp, canned
  • tilapia, cooked
  • dungeness crab
  • dungeness crab cooked
  • king crab, cooked
  • crab, cooked
  • crab, canned
  • king mackerel, cooked
  • lobster
  • cisco
  • king mackerel
  • lobster, cooked
  • monkfish, cooked
  • ocean perch
  • sea bass, cooked
  • monkfish
  • ocean perch, cooked
  • sea bass
  • shrimp, cooked
  • flatfish (flounder)
  • flatfish (flounder), cooked
  • sheepshead
  • tuna, canned
  • wolffish, cooked
  • tilefish
  • wolffish
  • smelt, cooked
  • sucker
  • cuttlefish, cooked
  • cuttlefish
  • smelt
  • sucker, cooked
  • spiny lobster, cooked
  • smoked sturgeon
  • spiny lobster
  • scup
  • scup, cooked
  • sockeye salmon, cooked
  • catfish, cooked
  • roe
  • catfish
  • trout
  • clam
  • croaker
  • turbot
  • coho salmon, cooked
  • turbot, cooked
  • chum salmon
  • chum salmon, cooked
  • tilefish, cooked
  • bass, cooked
  • mullet fish
  • bass
  • mullet fish, cooked
  • tuna, cooked
  • tuna
  • bluefish, cooked
  • bluefish
  • shark
  • seatrout, cooked
  • octopus, cooked
  • seatrout
  • octopus
  • pink salmon
  • pink salmon, cooked

Legumes

  • soy protein isolate
  • soy sauce

Veal, Lamb, Game meat

  • moose, cooked
  • moose
  • buffalo
  • buffalo, cooked
  • lamb spleen
  • lamb spleen, cooked
  • bison round
  • goat, cooked
  • goat
  • deer round, cooked
  • deer loin, cooked
  • deer tenderloin, cooked
  • veal shank
  • veal top round
  • bison chuck
  • veal chop
  • bison chuck, cooked
  • boar meat, cooked
  • bison round, cooked
  • bison
  • boar meat
  • elk round, cooked
  • veal top round, cooked
  • deer
  • deer, cooked
  • antelope, cooked
  • antelope
  • bison shoulder
  • deer shoulder, cooked
  • bison ribeye, cooked
  • bison ribeye
  • caribou, cooked
  • elk tenderloin, cooked
  • caribou
  • bison sirloin, cooked
  • veal shank, cooked
  • elk loin, cooked
  • lamb kidneys, cooked
  • elk, cooked
  • veal spleen
  • elk
  • veal spleen, cooked
  • veal liver
  • horse, cooked
  • horse
  • lamb lungs, cooked
  • lamb lungs
  • veal foreshank, cooked

Grains

  • Sorry, no foods in top 700.

Indian/Alaska Native

  • elk roast, cooked
  • elk roast
  • whitefish eggs
  • ground elk
  • ground elk, cooked
  • buffalo top round steak, cooked
  • buffalo top round steak
  • dried beluga
  • sheefish