Know your food, down to the research.
The best foods for any goal, and the mechanisms behind them, drawn from published research, not food labels.
Start with a goalEat for clearer skin, more energy, better sleepGoal hubs that connect the mechanism to the foods that support it.Browse goals
Food databaseSort every food by any nutrient or compoundOne table, every column sortable, per gram or per calorie.Open the database
CompoundsCheck oxalate, mercury, and antinutrient levelsCompiled from published research, with confidence grades.Browse compounds
Latest from Ration
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NutritionCalcium D-Glucarate: Benefits, Uses, and Side EffectsA look at what calcium D-glucarate is, how it may support hormone balance and detoxification, and what the evidence actually shows.
HealthFoods for Gut Health: Fiber, Fermented Foods, and What the Data ShowsThe fiber and fermented foods tied to a healthier gut microbiome, ranked from measured data.
NutritionAre Seed Oils Bad for You? What the Evidence Actually ShowsThe omega-6 and PUFA content behind the seed-oil debate, separated from the claims.
HealthThe Most Filling Foods for Fat Loss, by the NumbersProtein, fiber, and volume are what make foods satiating. Here is what the data shows.
HealthDiet and Acne: Which Foods the Evidence Actually SupportsWhat the research says about diet and breakouts, and the nutrients tied to skin repair.
Trending nutrient guides
All guidesVitaminsFoods high in Vitamin DFew foods carry meaningful amounts. See which ones do.
MineralsFoods high in MagnesiumOne of the most common shortfalls. The top measured sources.
MineralsFoods high in IronRanked by weight and by calorie, from laboratory data.
MineralsFoods high in PotassiumThe top sources beyond bananas, measured per 100 g.
NutritionFoods high in FiberMeasured values, not estimates, across 2,000 foods.
NutritionFoods high in Omega-3 (EPA)Marine omega-3 sources, quantified and ranked.
The database, one table
Open the databaseSort every food by protein, fiber, any vitamin or mineral, per 100 grams or per 100 calories, and filter by category until the table shows exactly what you are looking for.
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All categoriesAbout the database
Ration compiles nutrition data from USDA FoodData Central and compound measurements from published research. Every ranking on this site is computed from those measured values. Each of the 55 nutrient guides links to the full profile of every food it ranks, and every compound value carries a confidence grade with its citations.