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
Baker's yeast, dehydrated
Average protein
15,7 g
per 100g
Average carbs
30,2 g
per 100g
Average fat
8,0 g
per 100g
This curated list showcases 100 foods with notably high fiber content, primarily intended to support general health and balanced nutrition. All entries are based on data from trusted nutritional sources, focusing on practical choices for incorporating fiber into your daily diet.
This curated list showcases 100 foods with notably high Fiber content, primarily intended to support general nutrition general general health and balanced nutrition. All entries are based on data from trusted nutritional sources, focusing on practical choices for incorporating Fiber into your daily diet.
Among the top-ranking foods, maize/corn bran leads with an impressive 79 grams of Fiber per 100 grams, making it ideal for increasing Fiber intake without excessive Calories. Tea leaf also ranks highly, offering over 55 grams of Fiber and a remarkable 19.4 grams of Protein, which supports satiety and overall general general health. Additionally, spices like cinnamon powder provide over 54 grams of Fiber along with antioxidant vitamin content, while wheat bran offers a balanced combination of Fiber, Protein, and key micronutrients.
Foods like maize/corn bran and tea leaf stand out due to their exceptional Fiber density and macro profiles. For those seeking high Fiber with low calorie impact, maize/corn bran is especially advantageous, whereas tea leaf's high Protein content complements its Fiber benefits.
One common mistake is relying solely on Fiber content without considering overall macro and micronutrient profiles—like Protein, Calories, and Fat—which are crucial for tailored dietary goals. Also, assuming that high Fiber foods are always low in Calories or Carbs can be misleading; for example, some high-Fiber foods like dried seaweeds or wheat bran still contain moderate Calories and Carbs. Lastly, ignoring portion sizes can lead to overestimating Fiber intake if you only look at values per 100 grams.
Start by selecting a few foods from this list that align with your goals—such as maize/corn bran for Fiber and low Calories, or wheat germ for a nutrient-dense option—and incorporate them into your meals. Comparing their macro and micronutrient profiles can help you create a more tailored, nutritious plan. Remember, this list is meant for educational purposes; for personalized advice, consult a registered dietitian or general general healthcare professional.
🔥 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 |
|---|---|---|---|---|---|---|
Maize/corn bran | 226,0 | 8,4 | 6,7 | 4,7 | 79,0 | 10/10 |
Tea leaf | 232,0 | 19,4 | 6,3 | 9,3 | 55,8 | 10/10 |
Cinnamon, powder | 44,0 | 3,9 | — | 3,2 | 54,3 | 10/10 |
Curry, powder | 301,0 | 14,5 | 2,6 | 8,8 | 53,2 | 10/10 |
Cinnamon, powder | 243,0 | 4,0 | 27,5 | 10,6 | 53,1 | 9/10 |
Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated | 194,0 | 9,1 | 12,4 | 9,2 | 46,3 | 9/10 |
Savory, dried | 264,0 | 6,7 | 23,0 | 9,0 | 45,7 | 8/10 |
North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated | 206,0 | 7,4 | 16,3 | 10,7 | 43,6 | 8/10 |
Atlantic wakame (Alaria esculenta), dried or dehydrated | 201,0 | 12,2 | 13,3 | 8,7 | 42,9 | 8/10 |
Wheat bran | 270,0 | 14,8 | 22,7 | 9,9 | 42,9 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Rosemary, dried | 328,0 | 4,9 | 21,5 | 9,3 | 42,6 | 7/10 |
Oregano, dried | 265,0 | 9,0 | 26,4 | 9,9 | 42,5 | 8/10 |
Coriander, seed | 345,0 | 12,4 | 13,0 | 8,9 | 41,9 | 8/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Marjoram, dried | 276,0 | 12,7 | 20,3 | 7,6 | 40,3 | 8/10 |
Sage, dried | 320,0 | 10,6 | 20,4 | 8,0 | 40,3 | 7/10 |
Herbes de Provence, dried | 283,0 | 11,5 | 23,1 | 7,1 | 40,1 | 8/10 |
Molokhia powder (dried jute leaves) | 239,0 | 23,0 | 12,7 | 8,4 | 40,0 | 9/10 |
Fennel, seed | 327,0 | 15,8 | 12,5 | 8,8 | 39,8 | 8/10 |
Coffee, ground | 341,0 | 13,9 | 20,3 | 3,5 | 39,7 | 8/10 |
Caraway, seed | 334,0 | 19,8 | 11,9 | 9,9 | 38,0 | 8/10 |
Basil, dried | 244,0 | 23,0 | 10,1 | 10,4 | 37,7 | 9/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Tangle (Laminaria digitata), dried or dehydrated | 211,0 | 8,9 | 22,9 | 6,1 | 37,3 | 7/10 |
Thyme, dried | 285,0 | 9,1 | 26,9 | 7,8 | 37,0 | 7/10 |
Laver (Porphyra sp.), dried or dehydrated | 257,0 | 30,2 | 11,7 | 6,7 | 36,8 | 10/10 |
Carragheen mosses (Chondrus crispus), dried or dehydrated | 215,0 | 16,7 | 15,0 | 12,7 | 35,5 | 8/10 |
Gut weed (Ulva sp.), dried or dehydrated | 225,0 | 13,6 | 19,5 | 8,0 | 35,1 | 7/10 |
Paprika, powder | 318,0 | 14,1 | 18,8 | 11,2 | 34,9 | 7/10 |
Chili or hotpepper, powder | 303,0 | 12,0 | 31,7 | 14,3 | 34,8 | 7/10 |
Chia, seed, dried | 454,0 | 16,5 | 7,7 | 5,8 | 34,4 | 8/10 |
Kombu or Japanese kelp (Saccharina japonica), dried or dehydrated | 222,0 | 7,9 | 24,9 | 10,8 | 34,1 | 7/10 |
Cloves | 335,0 | 6,0 | 31,6 | 9,9 | 33,9 | 6/10 |
Sea lettuce (Ulva sp.), dried or dehydrated | 203,0 | 15,7 | 13,8 | 11,9 | 33,5 | 8/10 |
Breakfast cereals, very rich in fibre, plain, fortified with vitamins and minerals | 327,0 | 13,4 | 43,3 | 3,0 | 33,1 | 7/10 |
Sea thong (Himanthalia elongata), dried or dehydrated | 227,0 | 9,9 | 26,4 | 8,1 | 30,8 | 6/10 |
Sea belt (Saccharina latissima), dried or dehydrated | 205,0 | 9,9 | 23,1 | 7,2 | 30,2 | 6/10 |
Mint, dried | 283,0 | 19,9 | 22,2 | 11,3 | 29,8 | 7/10 |
Parsley, dried | 291,0 | 29,0 | 16,8 | 4,0 | 29,7 | 8/10 |
Cocoa powder, no added sugars, powder, instant | 387,0 | 22,4 | 11,6 | 3,5 | 29,5 | 7/10 |
Dulse (Palmaria palmata), dried or dehydrated | 221,0 | 16,9 | 20,8 | 7,6 | 29,2 | 7/10 |
Chicory, powder, instant | 323,0 | 3,3 | 57,2 | 2,7 | 29,2 | 5/10 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
Cardamom, powder | 321,0 | 10,8 | 40,5 | 8,3 | 28,0 | 6/10 |
Spice (average) | 327,0 | 12,6 | 37,8 | 9,2 | 27,7 | 6/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Cayenne pepper, powder | 376,0 | 12,0 | 29,4 | 8,1 | 27,2 | 6/10 |
Baker's yeast, dehydrated | 341,0 | 42,7 | 14,3 | 5,1 | 26,9 | 9/10 |
Flaxseed, brown, seed | 533,0 | 18,0 | 3,6 | 5,8 | 26,9 | 7/10 |
Food
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Protein
Moderate
Carbs
Low
Fat
Low
Calories
Moderate
Summary
Decide better
It groups 100 foods with notable fiber content, highlighting options like maize/corn bran and tea leaf, to support general health.
Begin with foods like Maize/corn bran, Tea leaf, and Cinnamon powder, then compare their fiber, protein, and calorie content.
All values are per 100 grams. Adjust mentally for your actual serving size to estimate your intake.
On this page, macros and nutrients are generally based on a 100-gram serving unless specified otherwise.
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