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Spinach, eggs, lentils, salmon, berries and oats arranged on a linen cloth — Nutrient density is about what a food provides relative to the energy it contains.

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Reading worth your time

Longer explanations of the ideas that come up most often — written plainly and sourced properly.

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Nutrition

What Is Nutritional Density?

A practical way to think about how much nourishment a food provides relative to the energy it contains.

4 February 20268 min read

Spinach, eggs, lentils, salmon, berries and oats arranged on linen

Macronutrients

Protein: What It Does and Why It Matters

Protein supports tissue repair, immune function, and satiety. A plain-language guide to requirements, sources, and quality.

19 January 20267 min read

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Foods

Are Eggs a Nutrient-Dense Food?

What eggs actually provide per serving, how the cholesterol question has evolved, and practical ways to use them.

2 March 20266 min read

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Why Sleep Matters for Health

How sleep affects health and recovery, plus evidence-informed habits for improving sleep quality.

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Nutrition

Explore the fundamentals

Start with the concepts that everything else builds on.

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Food database

Learn about individual foods

Nutrition per 100 g, key micronutrients, practical uses and honest considerations — one food at a time.

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Protein-RichNutrient-Dense

Eggs

A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.

kcal: 143
protein: 12.6 g
fibre: 0 g

per 100 g · Typical serving: 2 large eggs (100 g)

Protein-RichNutrient-Dense

Greek Yogurt

Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.

kcal: 59
protein: 10 g
fibre: 0 g

per 100 g · Typical serving: 170 g pot (plain, low fat)

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Salmon, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichNutrient-Dense

Salmon, cooked

An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.

kcal: 208
protein: 22 g
fibre: 0 g

per 100 g · Typical serving: 100 g cooked

Compare

Eggs vs Greek yogurt. White rice vs brown rice.

Put two foods side by side and see the differences that actually matter.

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Compare

Compare Foods

Compare the nutritional value of your favorite foods side by side, standardised per 100 g.

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Food 1

Food 2

Chicken Breast, a nutrient-dense protein-rich food, photographed on a plain linen surface

Chicken Breast, cooked

165 kcal per 100 g

Typical serving: 100 g cooked

Salmon, cooked

208 kcal per 100 g

Typical serving: 100 g cooked

Nutrition reference

Calories: 165 kcal
208 kcal
Protein: 31 g
22 g
Fibre: 0 g
0 g

Chicken Breast: Niacin, Vitamin B6, Selenium

Salmon: EPA and DHA, Vitamin D, Vitamin B12

Planner

A month of groceries built around your budget and your body

Tell us your location, monthly budget, goal and how you eat. The planner estimates your energy and protein needs, then builds a shopping basket that fits the money you have — with estimated costs, nutrient coverage, cheaper alternatives and example meals.