Nutrition guide

High-protein foods compared per 100g and per practical serving

Per-100g numbers are useful for nutrition density. In real meals, however, foods are eaten as a fillet, a piece, a pack, or another practical unit, so the ranking can change.

Density Per 100g Dried and concentrated foods tend to rank higher.

Meal context Per practical serving Calculated only where Food DB has a published conversion.

Prototype rule

Practical servings are not guessed. This page uses published Food DB conversions and excludes foods without a suitable serving conversion from the serving ranking.

Per 100g

Highest per 100g

This view compares nutrient density.

1 Dried flying fish 🐟 Seafood & cans 80g 2 Salmon flakes 🐟 Seafood & cans 77.4g 3 Bonito flakes 🐟 Seafood & cans 77.1g 4 Wheat gluten 🍚 Staples 72g 5 Dried squid 🐟 Seafood & cans 69.2g 6 Sakura shrimp 🐟 Seafood & cans 59.1g 7 Freeze-dried tofu ◻️ Soy foods 50.5g 8 Dried shrimp 🐟 Seafood & cans 48.6g

Practical serving

Highest per serving

This view uses units people can cook or eat with.

1 Chicken thigh 1 piece · 250g 41.5g 2 Yellowtail 1 piece · 80g 17.1g 3 Horse Mackerel 1 whole · 80g 15.8g 4 Broccoli 1 piece · 200g 10.8g 5 Dried pasta 1 serving · 80g 10.3g 6 Silken tofu 1/3 block · 150g 8g 7 Pork loin 1 slice · 40g 7.9g 8 Dried udon 1 bundle · 90g 7.7g

How to read

Use the two views for different decisions

Per 100g

Good for finding dense ingredients, including dried, powdered, and concentrated foods.

Per serving

Better for meal planning and shopping because it shows what a normal cooking unit contributes.

Missing serving data

Foods such as herbs or powders may be dense per 100g, but they need reliable small-unit conversions before they are ranked by serving.

Data gap

Dense foods still missing practical serving data

Food	Category	Per 100g	Status
Dried flying fish	Seafood & cans	80g	Add a practical serving conversion to include this food in serving comparisons.
Salmon flakes	Seafood & cans	77.4g	Add a practical serving conversion to include this food in serving comparisons.
Bonito flakes	Seafood & cans	77.1g	Add a practical serving conversion to include this food in serving comparisons.
Wheat gluten	Staples	72g	Add a practical serving conversion to include this food in serving comparisons.