Nutrition guide
What should I eat to lose weight?
Eat fewer calories than you burn, and keep protein high: higher-protein meals leave people feeling fuller. The foods below give the most protein for the fewest calories.
Source: The American Journal of Clinical Nutrition (Leidy et al.)
Which foods give the most protein for the fewest calories?
The most protein per 100 g among foods under 150 kcal per 100 g: the most filling way to cut calories.
| Food | Protein per 100 g |
|---|---|
| 1.Cheese, Mozzarella, nonfat or fat free17.6 g: 5.6 g | 31.7 g |
| 2.Venison, steak85 g: 25.5 g | 30 g |
| 3.Turkey1 slice (60 g): 17.3 g | 28.8 g |
| 4.Turkey, light meat, roasted, skin not eaten28.4 g: 8.2 g | 28.8 g |
| 5.Cheese, Swiss, nonfat or fat free15 g: 4.3 g | 28.4 g |
| 6.Canadian bacon, cooked28.4 g: 8 g | 28.3 g |
| 7.Chicken breast (cooking method not specified), skin not eaten1 slice (60 g): 16.8 g | 28 g |
| 8.Chicken breast, baked or broiled, skin not eaten, from pre-cooked120 g: 33.6 g | 28 g |
Which foods are highest in fibre?
The foods with the most dietary fibre per 100 g, as eaten.
| Food | Dietary fibre per 100 g |
|---|---|
| 1.Wheat bran60 g: 25.7 g | 42.8 g |
| 2.Chia seeds | 34.4 g |
| 3.Flax seeds | 23.1 g |
| 4.Cereal or granola bar (General Mills Fiber One Chewy Bar)40 g: 9 g | 22.5 g |
| 5.Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating28 g: 6.3 g | 22.5 g |
| 6.Papad, grilled or broiled9 g: 1.7 g | 18.6 g |
| 7.Soy nuts28 g: 5 g | 17.7 g |
| 8.Crackers, crispbread10 g: 1.7 g | 16.5 g |
How does Vuto help?
Know every meal’s calories
Snap your plate and see calories and protein before you finish eating.
Count the oil too
A one-tap check of the portion and the oil, the calories photos miss.
A target for steady loss
Daily calories and protein set from your height, weight, age and activity.
Nutrition information, not medical advice. For anything about your health, ask your doctor.