Pickled Herring
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Atlantic herring pickled in sweetened vinegar, values as sold.
262 kcal 14.2g protein 18g fat 9.6g carbs
Sprats
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Baltic smoked sprats canned in oil, values for the drained fish with bones.
370 kcal 18.7g protein 32.7g fat 0g carbs
Tuna in Oil
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Light tuna canned in oil, values for the drained fish.
198 kcal 29.1g protein 8.2g fat 0g carbs
Pollock
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Alaska pollock, a lean white fish, values for the raw fillet.
76 kcal 17.2g protein 0.8g fat 0g carbs
Hake
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Hake, a lean white fish related to cod, values for the raw fillet.
90 kcal 18.3g protein 1.3g fat 0g carbs
Tilapia
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Tilapia, a farmed freshwater white fish, values for the raw fillet.
96 kcal 20.1g protein 1.7g fat 0g carbs
Pangasius
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Pangasius (basa, swai), a farmed freshwater catfish, values for the raw fillet.
95 kcal 16.4g protein 2.8g fat 0g carbs
Trout
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Farmed rainbow trout fillet, values for raw fish.
141 kcal 19.9g protein 6.2g fat 0g carbs
Carp
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Common carp fillet, values for raw fish.
127 kcal 17.8g protein 5.6g fat 0g carbs
Sea Bass
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Sea bass fillet, including European sea bass (branzino), values for raw fish.
97 kcal 18.4g protein 2g fat 0g carbs
Squid
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Cleaned squid (calamari) tubes and tentacles, values for raw squid.
92 kcal 15.6g protein 1.4g fat 3.1g carbs
Octopus
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Common octopus, cleaned, values for raw octopus.
82 kcal 14.9g protein 1g fat 2.2g carbs
Crab Meat
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Cooked meat of blue or king crab, values for the cooked meat without shell.
90 kcal 18.6g protein 1.1g fat 0g carbs
Crab Sticks
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Imitation crab sticks made from surimi fish paste, values as sold.
95 kcal 7.6g protein 0.5g fat 15g carbs
Mussels
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Blue mussel meat without shell, values for raw mussels.
86 kcal 11.9g protein 2.2g fat 3.7g carbs
Salmon Roe
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Salted salmon roe (red caviar, ikra), values as sold.
249 kcal 31.5g protein 13.2g fat 1g carbs
Egg Whites
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Raw chicken egg whites, values for the raw whites.
52 kcal 10.9g protein 0.2g fat 0.7g carbs
High proteinLow carbLow calorie
Boiled Eggs
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Hard-boiled whole chicken eggs, values without the shell.
155 kcal 12.6g protein 10.6g fat 1.1g carbs
Quail Eggs
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Whole quail eggs, values for raw eggs without the shell.
158 kcal 13.1g protein 11.1g fat 0.4g carbs
Skim Milk
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Skim (fat-free) cow's milk, about 0.1-0.2% fat, values per 100 ml.
36 kcal 3.5g protein 0.2g fat 5g carbs
Milk 1.5%
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Cow's milk with 1.5% fat, values per 100 ml.
48 kcal 3.4g protein 1.5g fat 5g carbs
Milk 2.5%
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Cow's milk with 2.5% fat, values per 100 ml.
56 kcal 3.3g protein 2.6g fat 4.9g carbs
Kefir 2.5%
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Kefir with 2.5% fat, the standard Russian fermented milk drink, values per 100 ml.
55 kcal 3g protein 2.6g fat 4.1g carbs
Ryazhenka
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Russian baked fermented milk with 4% fat, values per 100 ml.
69 kcal 2.9g protein 4.1g fat 4.3g carbs