The weigh-in
Pick a weight class, a food type and your dietary needs.
The fight card
How a food scores
Pound-for-pound score is grams of protein for every 100 calories. A score of 20 means about 80% of the food's calories come from protein. Pure protein tops out at 25.
Whole foods use USDA FoodData Central values. Packaged and ready-made items use typical label values for that kind of product, so check the package for your brand.
Weight classes
Colors show the food type: red for meat and fish, amber for vegetarian foods with dairy, eggs or honey, and green for vegan.
Diet tags
Keto means 6 g or fewer net carbs per serving, with no more than about 12% of calories from carbs.
No pork and No shellfish help with halal and kosher shopping, but meat and many packaged foods still need a certification mark. Oats count as containing gluten unless the bag says certified gluten-free. Always read the allergen label.
Shop links search Walmart, Instacart and Amazon for the item. Prices and stock depend on your area.
Restaurant numbers are approximate values from each chain's published nutrition information for the standard US recipe. Menus change, so check the chain's nutrition calculator, and customizations change everything.