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Best foods for your health goals — based on scientific data.
Best foods in 6 categories: protein, satiety, metabolism, brain energy, hydration and foods to avoid.
| Food | Protein/100g | Notes |
|---|---|---|
| Chicken breast | 31g | Best protein-to-calorie ratio |
| Canned tuna | 29g | Affordable, ready to eat |
| Eggs | 13g | Highest bioavailability |
| Cottage cheese | 17g | Casein — slow digestion |
| Chickpeas | 9g | Plant-based + fibre |
Ultra-processed foods (fast food, sweets, fizzy drinks) are high in calories, low in protein and fibre — they don't satisfy hunger and spike blood sugar. Check the macronutrient calculator to see how much protein you need daily.
Two diets with identical calories can produce dramatically different health outcomes depending on food quality. Whole foods provide micronutrients, fiber and phytochemicals that support metabolic health, gut microbiome diversity and long-term disease prevention — none of which is captured by calorie counting alone.
Ultra-processed foods, sugary drinks, refined grains and trans fats are consistently linked to increased obesity, metabolic syndrome and cardiovascular disease risk.