A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Supplement, protein powder whey based
Average protein
14,2 g
per 100g
Average carbs
33,2 g
per 100g
Average fat
17,2 g
per 100g
This list has 100 options focused on Calcium; Supplement, protein powder whey based leads the ranking with 2113 mg per 100 g (routine lens).
For Calcium, Basil leads with 2113 mg per 100 g; the list spans 240 mg to 2113 mg (average 429 mg).
This list has 100 options focused on Calcium; Supplement, protein powder whey based leads the ranking with 2113 mg per 100 g (routine lens).
For Calcium, Basil leads with 2113 mg per 100 g; the list spans 240 mg to 2113 mg (average 429 mg).
Among 100 foods ranked by Calcium, Basil leads with 2113 mg per 100 g. The list spans 240 mg to 2113 mg, averaging 429 mg.
Editorial angle: routine.
Use Calcium as the main axis, but cross-check calories, protein and your real portion. All 100 items were filtered for this lens — table rank is not an automatic recommendation.
Items here range from 60 kcal to 599 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Calcium with calories and build your real portion before deciding what enters your routine.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Thyme | 331,0 | 9,1 | 57,1 | 7,4 | 18,6 | 5/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Cheese, parmesan, Brazil | 443,0 | 31,9 | 0,1 | 35,0 | 2,4 | 5/10 |
Chocolate, powder, soluble (average of different brands) | 368,0 | 8,9 | 71,8 | 5,0 | 9,5 | 3/10 |
Crustacean, shrimp, ´Sete Barbas´, without head, shelled, fried (with soy oil), with salt | 220,0 | 18,3 | 1,6 | 15,6 | 1,2 | 4/10 |
Cumin, seed, raw (imported date) | 407,0 | 17,8 | 33,7 | 22,3 | 10,5 | 4/10 |
Cumin | 417,0 | 17,8 | 45,4 | 18,2 | 10,5 | 4/10 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
Rosemary | 342,0 | 5,0 | 46,4 | 15,2 | 24,1 | 5/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Clove | 434,0 | 6,0 | 57,4 | 20,1 | 9,6 | 3/10 |
Cereal, flour, apple/banana/papaya, Brazil | 381,0 | 6,0 | 87,7 | 0,7 | 2,4 | 2/10 |
Cereals, porrigde, wheat/barley/oat, dry mix, Brazil | 361,0 | 8,9 | 76,6 | 2,1 | 5,0 | 3/10 |
Cereals, flour, Brazil | 352,0 | 12,9 | 70,3 | 2,1 | 6,2 | 3/10 |
Breakfast cereal, corn and wheat | 374,0 | 6,0 | 80,8 | 3,0 | 3,4 | 2/10 |
Cereal bar, with wheat and chocolate | 433,0 | 8,3 | 66,6 | 14,8 | 1,4 | 2/10 |
Cereal bar, with corn and wheat | 427,0 | 7,4 | 68,3 | 13,8 | 1,1 | 2/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
Breakfast cereal, wheat, oat, corn and honey | 391,0 | 6,0 | 85,0 | 3,0 | 2,0 | 2/10 |
Breakfast cereal, corn with honey | 388,0 | 6,0 | 83,0 | 3,5 | 3,0 | 2/10 |
Breakfast cereal, rice with chocolate | 382,0 | 5,0 | 85,0 | 2,5 | 2,5 | 2/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Sandwich, whole wheat bread, with prato cheese | 286,0 | 16,6 | 24,1 | 13,7 | 2,9 | 3/10 |
Cereal bar, diet (imported date) | 400,0 | 5,5 | 66,3 | 12,5 | 3,1 | 2/10 |
Sandwich, whole wheat bread, with mozzarella cheese | 276,0 | 16,5 | 24,8 | 12,3 | 2,9 | 3/10 |
Broiled parmesan stuffed with seafood, with salt (broiled parmesan cheese, seafood - shrimp, squid and octopus, parsley, black pepper, with oil, onion and garlic, with salt) | 252,0 | 23,6 | 3,1 | 16,1 | 1,4 | 5/10 |
Cereals, porridge, dry mix (averga of several flavours), Brazil | 364,0 | 5,2 | 82,9 | 1,3 | 3,2 | 2/10 |
Sfiha, mozarella cheese, homemade, roasted (wheat flour, water, milk, egg, margarine, mozarella cheese, with sugar, with soy oil and onion, with salt) | 370,0 | 18,2 | 39,6 | 15,4 | 1,4 | 3/10 |
Broiled parmesan stuffed with shrimp, with salt (broiled parmesan cheese, shrimp, tomato, cheese spread, parsley, black pepper, with oil, onion and garlic, with salt) | 236,0 | 17,7 | 2,6 | 17,2 | 1,1 | 4/10 |
Cannelloni, with mozzarella, with tomato sauce, homemade, with salt (pasta with wheat flour, , with mozzarella, with tomato sauce (tomato, with oil, onion and garlic), with salt) | 222,0 | 14,0 | 10,9 | 13,6 | 1,0 | 3/10 |
Sandwich, whole wheat bread, with prato cheese, with butter | 333,0 | 15,0 | 21,8 | 20,6 | 2,6 | 3/10 |
Sandwich, whole wheat bread, with prato cheese and margarine | 318,0 | 14,9 | 21,6 | 19,1 | 2,6 | 3/10 |
Sandwich, whole wheat bread, with mozzarella cheese, with butter | 323,0 | 14,9 | 22,4 | 19,3 | 2,6 | 3/10 |
Sandwich, whole wheat bread, with mozzarella cheese and margarine | 308,0 | 14,8 | 22,2 | 17,8 | 2,6 | 3/10 |
Brazilian recipe, pasta with wheat flour, stuffed with mozzarella cheese, homemade, fried (wheat flour, milk, margarine, mozzarella, breadcrubms, egg, with salt, fried (with soy oil) | 392,0 | 15,5 | 29,3 | 23,6 | 1,1 | 3/10 |
Sandwich, white bread, with prato cheese and butter | 340,0 | 14,5 | 24,5 | 20,5 | 1,3 | 3/10 |
Sandwich, white bread, with prato cheese, with margarine | 326,0 | 14,4 | 24,3 | 19,0 | 1,3 | 3/10 |
Cereals, flour, for kids (average of several flavours), Brazil | 372,0 | 8,4 | 79,5 | 2,3 | 3,0 | 2/10 |
Sandwich, french bread, with prato cheese | 317,0 | 16,2 | 32,9 | 13,4 | 1,4 | 3/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Sandwich, white bread, with mozzarella cheese, with margarine | 316,0 | 14,3 | 24,9 | 17,7 | 1,3 | 3/10 |
Sandwich, white bread, with mozzarella cheese and butter | 330,0 | 14,3 | 25,1 | 19,2 | 1,3 | 3/10 |
Sandwich, wheat whole bread, with prato cheese, with mayonnaise | 307,0 | 16,1 | 33,6 | 12,0 | 1,4 | 3/10 |
Sandwich, whole wheat bread, with prato cheese and mayonnaise | 290,0 | 13,7 | 21,2 | 16,7 | 2,4 | 3/10 |
Sandwich, french bread, with prato cheese, with margarine | 359,0 | 14,6 | 29,4 | 20,3 | 1,3 | 3/10 |
Brazilian recipe, with brazilian leaf ´língua de vaca´, with salt (brazilian leaf ´língua de vaca´, dried shrimp, nuts cashew, peanut, coconut milk, ginger, parsley, palm oil, with oil, onion and garlic, with salt) | 281,0 | 7,8 | 4,4 | 25,8 | 1,8 | 3/10 |
Sandwich, whole wheat bread, with mozzarella cheese and mayonnaise | 282,0 | 13,6 | 21,7 | 15,6 | 2,4 | 3/10 |
Sandwich, with minas cheese | 266,0 | 13,1 | 28,5 | 11,1 | 1,2 | 3/10 |
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Protein
Moderate
Carbs
Moderate
Fat
Low
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Supplement, protein powder whey based is a standout for the routine angle.
Start with Basil, Thyme, Dill and compare protein, fiber and calories per 100 g.
All values are per 100 g. Mentally adjust for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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