How we rank foods
Per serving, never per 100 g
Nobody eats 100 g of chia seeds. We rank by one ordinary serving: one egg, a handful of peanuts, a cup of cooked daal. Each serving weight comes from the same dataset as the food's nutrients.
A 5% floor
A food counts as a source only if one serving gives at least 5% of what you need in a day. For omega-3 the floor is 0.1 g of plant ALA, or 0.05 g of fish EPA plus DHA. Below that, a food isn't listed as a source, however healthy it is.
The three rows
Every nutrient list opens the same way:
| Row | What it is |
|---|---|
| Best | the most in one serving, of anything that fits your filters |
| Best cheap | the most from a food in the cheap price band (it can be the same food as Best) |
| Worth paying more for | the most from a premium food, never the same as the other two, with one line on what the extra buys |
Price bands are for Pakistan (cheap, moderate or premium), checked on 9 November 2026.
Spices, herbs, drinks and honey
They have their own pages, but they aren't ranked: the amounts people actually use are too small to count.