Foods by nutrient
Top sources of specific nutrients — pick a focus and see the most concentrated foods in the catalog.
High-protein foods
Foods with at least 15 g of protein per 100 g, sorted from the highest density down. Useful for building protein-forward meals, post-workout recovery, or simply meeting daily targets without overeating other macros.
Low glycemic foods
Foods with a glycemic index below 55, sorted from the lowest GI up. Low-GI foods release glucose more slowly, helpful for steady-energy meals and for diets that aim to flatten blood sugar response.
High-fiber foods
Foods with at least 6 g of dietary fiber per 100 g, sorted from the highest density down. Useful for digestive health, satiety, and reaching the 25–38 g daily fiber target most guidelines recommend.
Low-sodium foods
Foods with at most 50 mg of sodium per 100 g, sorted from the lowest up. Useful for diets that limit sodium — typically below 2 300 mg per day, lower for hypertension management.
High-iron foods
Foods with at least 3.5 mg of iron per 100 g, sorted from the highest density down. The daily target is around 8 mg for men and 18 mg for menstruating women; plant-based diets in particular benefit from focused iron sources.
High-calcium foods
Foods with at least 200 mg of calcium per 100 g, sorted from the highest density down. Daily targets range 700–1 200 mg depending on age; useful for diets that limit or exclude dairy.
High vitamin C foods
Foods with at least 30 mg of vitamin C per 100 g, sorted from the highest density down. The daily target is 75–90 mg; vitamin C also boosts non-heme iron absorption when eaten alongside iron-rich foods.
High omega-3 foods
Foods with at least 0.5 g of omega-3 fatty acids per 100 g, sorted from the highest density down. Covers both marine sources (EPA/DHA) and plant sources (ALA from flax, chia, walnuts).
High-potassium foods
Foods with at least 400 mg of potassium per 100 g, sorted from the highest density down. The daily target is around 3 500 mg; potassium balances sodium and supports muscle and nerve function.
Low-fat foods
Foods with at most 3 g of fat per 100 g, sorted from the lowest up. Useful when assembling low-fat meals, though most modern guidelines emphasise fat quality (mono/polyunsaturated) over total reduction.
Low-carb foods
Foods with at most 5 g of carbohydrate per 100 g, sorted from the lowest up. Useful for keto, low-carb high-fat patterns, and managing blood-sugar response.
High vitamin D foods
Foods with at least 1 mcg of vitamin D per 100 g, sorted from the highest density down. Dietary vitamin D is naturally scarce; this list shows where it concentrates without supplementation.