Interactive Nutrient Explorer
Search any food, filter by category, and rank the entire carnivore food list by protein, fat, iron, zinc, vitamin B12, choline, selenium, vitamin A, vitamin D, calcium, omega-3 (EPA/DHA), protein per dollar or overall nutrient density. Switch between per-100 g, per-serving and per-calorie amounts, open any food for its full profile with % Daily Values, and compare up to four foods side by side. Every view is a shareable URL.
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How the Nutrient Explorer works
Every number comes from one shared, structured food database — the same one behind our Meal Planner and Protein per Dollar ranking — with representative values from USDA FoodData Central per 100 g raw (purchase) weight. Prices are representative mid-2026 retail estimates in euros and dollars. The Nutrient Density Score uses the published CarnivoreTips methodology: protein, iron, B12, zinc, selenium and choline normalised to the dataset's 95th percentile and combined as a weighted average from 0–100.
Every filtered view has its own web address, so you can bookmark or share exactly what you're looking at. For example, you can explore iron-rich foods, view the protein per dollar rankings, jump straight to beef liver, or browse organ meats by nutrient density.
The 11 nutrients you can explore
Protein
The anchor of every carnivore meal — builds muscle, organs and enzymes. A common target is 1.6–2.2 g per kg of body weight daily.
Top sources: anchovies, parmesan, turkey breast, eye of roundFat
The main energy source on carnivore. Fattier cuts raise your fat-to-protein ratio; leaner cuts lower it.
Top sources: tallow, butter, pork belly, ribeye, bone marrowIron
Heme iron from meat absorbs 2–3× better than plant iron. It carries oxygen in your blood; low levels mean fatigue.
Top sources: pork liver, clams, chicken liver, oystersZinc
Supports immunity, hormones, skin and taste. One serving of oysters covers several days.
Top sources: oysters, crab, chuck roast, ground beefVitamin B12
Found naturally only in animal foods — essential for nerves, blood and energy. One weekly liver serving covers most needs.
Top sources: lamb liver, beef liver, clams, oysters, herringCholine
Critical for liver, brain and cell membranes; most people under-consume it. Two or three eggs a day go a long way.
Top sources: egg yolks, beef kidney, pork liver, eggsSelenium
Antioxidant mineral central to thyroid function. A single serving of kidney, fish or pork often covers the whole day.
Top sources: beef kidney, tuna, lamb liver, tuna steakVitamin A (retinol)
Animal retinol is directly usable — no conversion needed. Liver is so rich that one to two servings a week is the sensible cap.
Top sources: lamb liver, pork liver, beef liver, ghee, butterVitamin D
Made in skin from sunlight and found mainly in oily fish, egg yolks and liver. Supports bone, immune and hormone health.
Top sources: fresh mackerel, trout, canned salmon, salmonCalcium
Bones, muscle contraction and nerve signalling. Without dairy, canned fish eaten with their soft bones is the key carnivore source.
Top sources: parmesan, cheddar, sardines, canned mackerelOmega-3 (EPA/DHA)
Long-chain omega-3s for heart and brain health. Oily fish dominate; a commonly cited target is 250–500 mg EPA+DHA per day.
Top sources: fresh mackerel, salmon, anchovies, herringPairs well with our other tools
Find your daily calories, protein and fat targets — then use the explorer to pick the foods that hit them.
Turn your targets into a 1-, 3- or 7-day plan with portions and a shopping list, from the same food database.
The full budget guide: pricing methodology, buying strategies and cost calculators for every food in this explorer.
Frequently asked questions
Which carnivore foods are the most nutrient-dense?
Organ meats dominate: pork liver, lamb liver and beef liver score 85–94/100 on the Nutrient Density Score, followed by beef kidney, chicken hearts, chicken liver and oysters. Muscle meat is your protein base; a small weekly amount of organs or shellfish fills the micronutrient gaps.
Where does the nutrition data come from?
All values are representative USDA FoodData Central figures per 100 g raw (purchase) weight, stored in one shared CarnivoreTips food database — the same source that powers the meal planner and the Protein per Dollar ranking, so every tool on the site shows identical numbers.
Can I compare foods side by side?
Yes. Tick the Compare box on up to four foods and open the comparison to see every nutrient, % Daily Value, price and density score side by side, with the best value in each row highlighted.
How is Protein per Dollar calculated?
Grams of protein per €1/$1, computed from protein per 100 g and a representative retail price per kilogram. It is the same metric as our Protein per Dollar article, which explains the pricing methodology in detail.
Is the % Daily Value personalised?
No. % DV uses FDA reference values for average adults (for example 18 mg iron or 900 µg vitamin A per day). Individual needs vary with age, sex, pregnancy and health conditions, so treat it as a comparison aid, not a prescription.
Nutrition values are representative estimates for education, not lab analyses of a specific product, and can vary by animal, feed, season and preparation. This tool is not medical advice — talk to a qualified professional before making major dietary changes.