HealthStylz
A vibrant brunch bowl with fruit, greens, and nuts for a nutritious meal

Foods & drinks

Everyday foods, measured.

Which foods give you the most protein and fiber per serving, plus what people are reading about this month.

Photo: Nadin Sh

Fill up on these

Most protein in one serving

  1. 1Chicken breast3 oz cooked (85 g)26.4 g protein
  2. 2Turkey3 oz roasted (85 g)25.6 g protein
  3. 3Tofu1/2 cup (126 g)21.8 g protein
  4. 4Shrimp3 oz cooked (85 g)20.4 g protein
  5. 5Greek yogurt1 container, 7 oz (200 g)19.9 g protein
  6. 6Salmon3 oz raw (85 g)17.4 g protein
  7. 7Tuna3 oz drained (85 g)16.5 g protein
  8. 8Black beans1 cup cooked (172 g)15.2 g protein
  9. 9Chickpeas1 cup cooked (164 g)14.5 g protein
  10. 10Cottage cheese1/2 cup (113 g)14 g protein

Good for your gut

Most fiber in one serving

Most adults get far less fiber than they need. These foods make it easy.

  1. 1Black beans1 cup cooked (172 g)15 g fiber
  2. 2Chickpeas1 cup cooked (164 g)12.5 g fiber
  3. 3Chia seeds1 oz (28 g)9.6 g fiber
  4. 4Lentils1/2 cup cooked (99 g)7.8 g fiber
  5. 5Quinoa1 cup cooked (185 g)5.2 g fiber
  6. 6Apple1 medium (182 g)4.4 g fiber
  7. 7Oats1/2 cup dry (40 g)4 g fiber
  8. 8Sweet potato1 medium, raw weight (130 g)3.9 g fiber
  9. 9Blueberries1 cup (148 g)3.6 g fiber
  10. 10Carrots1 cup chopped (128 g)3.6 g fiber

Easy tips

One tip for each

Oats

Steady blood sugar and lower cholesterol

Choose whole grains like oats over refined grains today.

Eggs

Protein and choline in a small package

One egg a day is fine for most healthy adults.

Salmon

Omega-3 fats that are good for the heart

Swap fish for red meat at one dinner this week.

Greek yogurt

Protein and calcium in every spoonful

Pick plain yogurt, since many tubs add sweeteners, and top it with fruit.

Blueberries

Linked to lower type 2 diabetes risk

Keep washed, ready-to-eat fruit in a bowl where you can see it.

Spinach

Leafy greens linked to a healthier heart

Aim for one dark green leafy serving on most days.

Lentils

Plant protein and fiber, low in saturated fat

Swap beans or lentils for red meat in one meal this week.

Almonds

A small handful may help your heart

Keep it to a small handful, about 1 ounce, most days.

Avocado

Heart-friendly fats and fiber

Spread avocado on toast instead of butter.

Sweet potato

Beta-carotene, fiber and potassium

Scrub the skin well and eat it too.

Broccoli

Cruciferous veggies linked to heart health

Add a side of broccoli to dinner tonight.

Olive oil

Healthy unsaturated fat for your heart

Use olive oil for cooking and on salads.

Green tea

A near zero calorie drink, safe for adults

Mind the caffeine and skip a late cup if it keeps you up.

Coffee

Linked to lower type 2 diabetes risk

Use a paper filter and keep to about 3 to 5 cups a day.

Dark chocolate

Cocoa flavanols that may help your heart

One small ounce a day is plenty.

Kimchi

A low calorie fermented veggie side

Enjoy a spoonful as a side, since kimchi is salty.

Chicken breast

Lean poultry protein for dinner

Swap chicken for red or processed meat at one meal this week.

Tofu

Plant protein and calcium

Try tofu in place of meat at one meal a week.

Chickpeas

Plant protein and fiber in one cup

Stir chickpeas into a stew or salad for extra fiber.

Black beans

Plant protein and fiber in one cup

Add beans to a stew or salad for extra fiber.

Quinoa

Whole grain with complete plant protein

Use quinoa in place of white rice at dinner.

Brown rice

Whole grain linked to lower diabetes risk

Swap some of your white rice for brown rice.

Banana

Easy sweet fruit snack with fiber

Grab a banana when you want something sweet, since fruit counts toward your five a day.

Apple

Fruit that may help with weight control

Keep chopped fruit in a glass bowl in the fridge to tempt a sweet tooth.

Orange

Citrus linked to lower heart disease risk

Aim for a citrus fruit like an orange on most days.

Strawberries

Red fruit with fiber and few calories

Wash and halve berries, then keep them in a glass bowl in the fridge.

Tomato

A red food for your daily color mix

Try to eat something red, orange and green on most days.

Carrots

An orange food for your daily color mix

Aim for one yellow or orange fruit or vegetable on most days.

Cottage cheese

Protein and calcium in a creamy snack

Check the label for fat, salt and sugar when you pick dairy.

Milk

Calcium for strong bones and teeth

Choose lower fat and lower sugar dairy when you can.

Peanut butter

Filling protein spread for toast

Spread peanut butter on whole wheat toast and add an orange for a fiber-rich breakfast.

Walnuts

Nuts linked to lower heart disease risk

Eat a small handful of nuts, about 1 oz, most days.

Chia seeds

Complete plant protein with lots of fiber

Sprinkle chia seeds on a snack for extra fiber.

Flaxseed

Plant omega-3 fats and fiber

A spoonful of ground flaxseed on cereal or yogurt adds fiber.

Cauliflower

Cruciferous veggie linked to heart health

Add cauliflower to a soup or stir-fry.

Kale

Leafy green linked to heart health

Make a dark leafy green part of your day.

Bell pepper

A red food for your daily color mix

Try to eat something red, orange and green on most days.

Cucumber

Crunchy and very low in calories

Keep cucumber sticks ready as a snack.

Mushrooms

Low calorie veggie for stews and sauces

Add mushrooms to soups, stews or pasta, since vegetables cooked in dishes count.

Cabbage

Cruciferous veggie linked to heart health

Shred cabbage into a salad or stir-fry.

Tuna

Lean protein that counts as fish

Aim for two portions of fish a week, and canned tuna can be one.

Shrimp

Low fat shellfish with zinc and iodine

Choose steamed, baked or grilled shellfish over fried.

Turkey

Lean poultry in place of red meat

Roast a turkey breast at home instead of buying cold cuts.

Whole wheat bread

Whole grain fiber in every slice

Check that a whole grain is first or second on the ingredient list.

Popcorn

Whole grain snack with fiber

Pop it plain, without butter or extra salt.

Hummus

Chickpea dip that adds fiber to snacks

Pair hummus with veggie sticks or whole grain crackers.

Pumpkin seeds

Protein-rich seed snack

Choose unsalted nuts and seeds for snacks.

Cheddar

Calcium and protein in a slice

Check the label for saturated fat and salt, and keep cheese to a slice or so.

Honey

Sweetener best used in small amounts

Honey counts as added sugar, so measure it with a spoon.

Watermelon

Juicy red fruit for few calories

Cube watermelon into a glass bowl in the fridge for a sweet snack.

Garlic

Adds flavor to cooked food

Keep raw garlic off your skin, since it can irritate.

Nutrition per serving: USDA FoodData Central. Tips: Harvard Nutrition Source, NIH, USDA MyPlate, Mayo Clinic or NHS (linked on each food in our data file).

What people are reading

Foods and drinks people read about

  1. 1 Coffee 2.5k a day +54%
  2. 2 Avocado 1.8k a day +5%
  3. 3 Kimchi 1.1k a day +5%
  4. 4 Sweet potato 1.1k a day +5%
  5. 5 Oats 1.1k a day +10%
  6. 6 Salmon 1.0k a day +4%
  7. 7 Lentils 984 a day +2%
  8. 8 Broccoli 905 a day +2%
  9. 9 Blueberries 819 a day -12%
  10. 10 Almonds 783 a day -4%
  11. 11 Olive oil 591 a day -8%
  12. 12 Greek yogurt 558 a day -15%

What people are reading

Healthy habits people read about

  1. 1 Meditation 2.1k a day +159%
  2. 2 Yoga 1.3k a day +1%
  3. 3 Tai chi 860 a day -8%
  4. 4 Mediterranean diet 405 a day -5%
  5. 5 Strength training 274 a day -4%
  6. 6 Intermittent fasting 211 a day -7%
  7. 7 Walking 160 a day +10%
  8. 8 Sleep 112 a day +0%

What people are reading

Medicines people read about

Weight-loss shots like Ozempic are among the most read health topics. Always talk to your doctor about any medicine.

  1. 1 Semaglutide 1.3k a day -6%
  2. 2 Tirzepatide 1.1k a day -3%
  3. 3 Metformin 1.1k a day -12%
  4. 4 Statins 348 a day 0%