Food Database

Complete nutrition, flavor, and cost analysis for optimal food choices.

Lentils (Dried)

legumes

The perfect food contender: high protein, ultra-high fiber, cheap, and versatile.

Health Score

$1.50 per lb dried

Protein

6.0g/$

Fiber

7.9g

5.3g/$

Calories

116

per 100g cooked (about 1/2 cup)

Fat

0.4g

0.1g sat

Flavor Profile:

umamisweetsoftcreamy

Preparation Methods:

BoiledPressure cookedSlow cookedSprouted

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Chia Seeds

nuts & seeds

Tiny but mighty: packed with fiber, omega-3s, and protein. Expands in liquid for satiety.

Health Score

$8.00 per lb

Protein

16.5g

2.1g/$

Fiber

34.4g

4.3g/$

Calories

486

per 28g (2 tablespoons)

Fat

30.7g

3.3g sat

Flavor Profile:

umamicrunchygrainy

Preparation Methods:

Soaked in liquidSprinkled on foodBlended in smoothiesChia pudding

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Broccoli

vegetables

Nutrient-dense cruciferous vegetable with fiber, vitamins, and beneficial compounds.

Health Score

$2.00 per lb

Protein

2.8g

1.4g/$

Fiber

2.6g

1.3g/$

Calories

per 100g (1 cup chopped)

Fat

0.4g

g sat

Flavor Profile:

bittersweetcrunchytender

Preparation Methods:

SteamedRoastedStir-friedRaw

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Salmon (Atlantic, Farmed)

fish & seafood

Fatty fish rich in omega-3s, protein, and vitamin D. Premium nutrition at a cost.

Health Score

$12.00 per lb

Protein

20.4g

1.7g/$

Fiber

0.0g/$

Calories

208

per 100g (3.5 oz)

Fat

13.4g

3.1g sat

Flavor Profile:

umamisweettendersoft

Preparation Methods:

BakedGrilledPan-searedPoached

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Chicken Breast (Skinless)

meat & poultry

Lean protein powerhouse, one of the most cost-effective protein sources available.

Health Score

$3.50 per lb

Protein

31g

4.0g/$

Fiber

0.0g/$

Calories

165

per 100g (3.5 oz)

Fat

3.6g

1g sat

Flavor Profile:

umamitender

Preparation Methods:

GrilledBakedPoachedStir-friedAir-fried

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Greek Yogurt (Nonfat)

dairy

Protein-rich, probiotic powerhouse with creamy texture. Double the protein of regular yogurt.

Health Score

$5.00 per 32oz container

Protein

10g

2.0g/$

Fiber

0.0g/$

Calories

per 100g (about 1/2 cup)

Fat

0.4g

0.1g sat

Flavor Profile:

sourumamicreamysmooth

Preparation Methods:

Eaten plainWith fruitIn smoothiesAs dip base

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Black Beans (Canned)

legumes

Convenient, affordable protein and fiber bomb. Perfect for quick meals.

Health Score

$1.00 per 15oz can

Protein

8.9g

8.9g/$

Fiber

8.7g

8.7g/$

Calories

132

per 100g (about 2/3 cup)

Fat

0.5g

0.1g sat

Flavor Profile:

umamisweetsoftcreamy

Preparation Methods:

HeatedMashedIn saladsBlended for dips

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Oats (Rolled)

grains

Whole grain high in soluble fiber (beta-glucan), great for heart health and sustained energy.

Health Score

$2.50 per lb

Protein

16.9g

6.8g/$

Fiber

10.6g

4.2g/$

Calories

389

per 100g dry (about 1 cup)

Fat

6.9g

1.2g sat

Flavor Profile:

sweetcreamysoft

Preparation Methods:

Cooked as oatmealOvernight oatsBakedBlended in smoothies

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Sweet Potato

vegetables

Complex carb with fiber, vitamins, and natural sweetness. Very satisfying.

Health Score

$1.20 per lb

Protein

1.6g

1.3g/$

Fiber

2.5g/$

Calories

per 100g (about 1/2 medium potato)

Fat

0.1g

g sat

Flavor Profile:

sweetsoftcreamy

Preparation Methods:

BakedRoastedMashedSteamed

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Eggs (Whole, Large)

eggs

Complete protein source with all essential amino acids. Incredibly versatile.

Health Score

$3.00 per dozen

Protein

12.6g

5.0g/$

Fiber

0.0g/$

Calories

143

per 100g (about 2 large eggs)

Fat

9.5g

3.1g sat

Flavor Profile:

umamisweetcreamysoft

Preparation Methods:

BoiledScrambledFriedPoachedBaked

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