Below you can see the link to the Google Spreadsheet that I created containing 318 foods (as of 5th Sept. 2015), which shows the following:
Column - Title - Meaning
- A - P%Cal Rank - Ranking of food by Protein Kcal / Total Cals (Highest is ranked 1st)
- B - Food - Food Name
- C - Food Category - 1 of 12 food categories
- D - Kcal - Caloric content of 100g of food (EU standard)
- E - Protein - Protein content per 100g of food (also doubles as a percentage)
- F - Carb - Carb content per 100g of food (also doubles as a percentage)
- G - Fat - Fat content per 100g of food (also doubles as a percentage)
- H - Fiber - Fiber content per 100g of food (also doubles as a percentage)
- I - Grams Fiber/100kcal - This is the fiber bang for your caloric buck information. Especially good for calorie-restricted diets
- J - Protein Quality - This info is taken from the nutritiondata.self.com site. More info here: https://nutritiondata.self.com/help/analysis-help#protein-quality (this link is no longer valid in March 2026)
- K - Nutrient Completeness info - This info is taken from the nutritiondata.self.com site. More info here: https://nutritiondata.self.com/help/analysis-help#nutrient-balance-indicator (this link is no longer valid in March 2026)
- L - P%Cal - Percentage of how many calories of protein as compared to the total calories of the food. In essence, this is the reason this spreadsheet exists.
- M-U - Hidden columns - They contain all the rankings of columns B-K above and are used to calculate the overall ranking of the food list.
- V - Rank of Rankings - Takes all the rankings above (M-U) and averages the rankings. The highest average ranking (lowest number) is the top food based on the above criteria (Seafood, tuna), and the bottom has the lowest (Food, Chocolate Dark 45-59% cacao). It doesn't mean that the bottom-ranked food is "bad"; it just means that it's not the best bang for the buck in regard to the above criteria.
There you have it.
Have fun browsing the list.
https://docs.google.com/spreadsheets/d/12LrMGp8HiWl2FW-odoexKBMxeDTMUhwd4ooT6VoolJk/edit#gid=0
PS If anyone wants to add more info, please let me know.
[Updated by Staff, March 2026 - Reviewed links, updated formatting]
