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
Soy and wheat burger or bite (vegan), prepacked
Average protein
12,2 g
per 100g
Average carbs
14,1 g
per 100g
Average fat
25,2 g
per 100g
This curated list features 100 high-fiber foods that are also rich in protein and are relatively low in calories, designed specifically for those aiming for body definition and muscle gain. All data is based on verified food entries from DATA.top_foods and related sources, providing practical nutrient comparisons per 100g serving.
This curated list features 100 high-Fiber foods that are also rich in Protein and are relatively low in Calories, designed specifically for those aiming for body muscle definition and muscle gain. All data is based on verified food entries from DATA.top_foods and related sources, providing practical nutrient food comparisons per 100g serving.
Among the standout foods, Toothed wrack or bladder wrack (Fucus serratus et vesiculosus) leads with an impressive 46.3g of Fiber per 100g, making it excellent for digestive general health and satiety while supporting muscle muscle definition. Atlantic wakame (Alaria esculenta) also scores high in Fiber (42.9g) and Protein (12.2g), making it a versatile seaweed option.
In terms of terrestrial options, Wheat, bran provides a solid 42.8g of Fiber and 15.55g of Protein, beneficial for muscle repair and Fat management. Basil offers a notably high nutrient density, with 40.5g of Fiber and 14.4g of Protein, along with micronutrients like vitamin A and C.
Lastly, Tangle (Laminaria digitata) provides a moderate Fiber content (37.3g) with additional nutrients, supporting a balanced diet focused on high Fiber intake.
If your primary goal is weight loss and Fat reduction, focus on foods like bladder wrack and wakame, which combine high Fiber with moderate calorie content. For muscle gain, prioritize foods like wheat bran and basil due to their high Protein and Fiber density.
For overall general nutrition general health, incorporating a variety of these foods ensures diverse micronutrient intake along with high Fiber, aiding digestion and metabolic general health.
One frequent error is only relying on Fiber content without considering overall macro balance—proteins, fats, and Calories are equally vital. Remember that all values are per 100g servings; adjusting portion sizes is necessary for practical meal planning.
Also, avoid assuming that the foods with the highest Fiber are automatically the best choice; consider how they fit into your total daily macro and micronutrient goals.
Start by selecting 2-3 foods from this list that align with your goals, then incorporate them into your daily meals—such as adding wheat bran to smoothies or including seaweed like wakame in salads. Use this nutrient food comparison to make informed decisions on portion sizes and food combinations for optimal body muscle definition and muscle support.
Remember, combining high-Fiber foods with consistent training and balanced nutrition is key. Use this list as a tool to enhance your dietary choices practically.
🔥 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 |
|---|---|---|---|---|---|---|
Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated | 194,0 | 9,1 | 12,4 | 9,2 | 46,3 | 9/10 |
Atlantic wakame (Alaria esculenta), dried or dehydrated | 201,0 | 12,2 | 13,3 | 8,7 | 42,9 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Tangle (Laminaria digitata), dried or dehydrated | 211,0 | 8,9 | 22,9 | 6,1 | 37,3 | 7/10 |
Carragheen mosses (Chondrus crispus), dried or dehydrated | 215,0 | 16,7 | 15,0 | 12,7 | 35,5 | 8/10 |
Sea lettuce (Ulva sp.), dried or dehydrated | 203,0 | 15,7 | 13,8 | 11,9 | 33,5 | 8/10 |
Sea belt (Saccharina latissima), dried or dehydrated | 205,0 | 9,9 | 23,1 | 7,2 | 30,2 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Soluble coffe, decaffeinated, powder | 118,0 | 13,8 | 15,3 | 0,2 | 20,7 | 6/10 |
Truffle, raw | 92,0 | 9,0 | 13,0 | 0,5 | 16,5 | 5/10 |
Coco bean, boiled/cooked in water | 130,0 | 9,6 | 13,7 | 61,3 | 15,8 | 5/10 |
Red kidney bean, boiled/cooked in water | 116,0 | 9,6 | 12,3 | 65,0 | 11,6 | 4/10 |
Flageolet bean, green, boiled/cooked in water | 115,0 | 8,5 | 13,0 | 66,0 | 10,2 | 4/10 |
Legume, cooked (average) | 113,0 | 8,2 | 13,8 | 67,3 | 9,5 | 4/10 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 5/10 |
Pinto bean, dried, steeped, boiled | 90,0 | 8,4 | 13,7 | 0,2 | 8,7 | 4/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Soy, grain, cooked, drained, with olive soy, with salt | 172,0 | 15,6 | 0,6 | 11,9 | 8,6 | 5/10 |
Lentil, green, boiled/cooked in water | 125,0 | 10,1 | 16,2 | 64,8 | 8,4 | 4/10 |
Lentil, boiled/cooked in water (average) | 125,0 | 10,1 | 16,2 | 64,8 | 8,4 | 4/10 |
Lentil, pink or red, boiled/cooked in water | 123,0 | 10,6 | 15,0 | 65,1 | 8,2 | 4/10 |
Chick pea, boiled/cooked in water | 148,0 | 8,3 | 17,7 | 62,0 | 8,2 | 3/10 |
Beans, pigeonpea, seeds, dried, cooked, drained, without oil, with salt | 120,0 | 9,4 | 18,5 | 0,9 | 8,1 | 4/10 |
Baker's yeast, fresh | 115,0 | 8,4 | 11,9 | 69,0 | 8,1 | 4/10 |
English muffin, whole wheat flour, prepacked | 205,0 | 10,9 | 31,0 | 46,1 | 8,1 | 3/10 |
Split pea, boiled/cooked in water | 129,0 | 8,6 | 16,3 | 64,9 | 8,0 | 4/10 |
Broad beans, seeds, cooked, drained, without oil, with salt | 93,0 | 9,1 | 13,0 | 0,5 | 7,4 | 4/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, without salt | 100,0 | 8,4 | 13,1 | 1,6 | 7,3 | 4/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, unsalted | 100,0 | 8,4 | 13,0 | 1,6 | 7,2 | 4/10 |
Broad beans, seeds, cooked, drained, with oil, onion and garlic, with salt | 104,0 | 8,8 | 13,6 | 1,7 | 7,2 | 4/10 |
Red kidney bean, canned, drained | 108,0 | 8,3 | 13,0 | 68,9 | 7,0 | 3/10 |
Black turtle bean, with bacon, with oil, onion and garlic, unsalted | 186,0 | 9,0 | 4,9 | 14,5 | 6,4 | 4/10 |
Black turtle bean, with bacon, with oil, onion and garlic, with salt | 185,0 | 8,9 | 4,8 | 14,4 | 6,4 | 4/10 |
Bean, white, cooked, without oil, with salt | 117,0 | 9,7 | 18,8 | 0,3 | 6,3 | 4/10 |
Tempeh | 157,0 | 16,1 | 7,9 | 63,7 | 6,2 | 5/10 |
Hyacinth bean, seeds, soaking water, cooked, drained, without oil, with salt | 108,0 | 8,8 | 16,8 | 0,6 | 6,2 | 3/10 |
Bean, white, cooked, with olive oil, unsalted | 141,0 | 9,4 | 18,3 | 3,3 | 6,1 | 3/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Bean, white, cooked, with olive oil, with salt | 140,0 | 9,4 | 18,2 | 3,3 | 6,1 | 3/10 |
Plant-based burger or steak from wheat and soybean (vegan), prepacked | 215,0 | 16,0 | 8,2 | 55,5 | 6,0 | 5/10 |
Beans, black turtle, cooked (50% beans 50% water), with meat beef - shin, without fat, with oil, onion and garlic, unsalted | 91,0 | 11,0 | 4,5 | 3,2 | 6,0 | 5/10 |
Beans, black turtle, cooked (50% beans 50% water), with meat beef - shin, without fat, with oil, onion and garlic, with salt | 90,0 | 11,0 | 4,5 | 3,1 | 6,0 | 5/10 |
Beans, black turtle, cooked (50% beans 50% water), with jerked beef, with oil, onion and garlic, with salt | 110,0 | 12,4 | 5,0 | 4,4 | 6,0 | 5/10 |
Lentil, blond, boiled/cooked in water | 122,0 | 9,7 | 16,3 | 66,4 | 6,0 | 3/10 |
Lentils, cooked, with bacon, with oil, onion and garlic, with salt | 151,0 | 9,0 | 11,8 | 7,6 | 5,6 | 3/10 |
Soy protein, textured, rehydrated | 150,0 | 18,6 | 7,0 | 62,8 | 5,6 | 5/10 |
Vegetarian kibbeh with lentil, roasted, unsalted (bulgur and soy protein (hydrated with vegetable broth), flakes oats, lentil, garlic, onion, mint, black pepper, unsalted) | 155,0 | 15,3 | 20,0 | 1,5 | 5,6 | 4/10 |
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Protein
Moderate
Carbs
Low
Fat
Moderate
Calories
Moderate
Summary
Decide better
It provides a focused selection of high-fiber foods with good protein content, ideal for body definition and muscle-gain goals.
Values are per 100g; compare protein, fiber, and calorie content to choose foods that fit your specific goals.
Wheat bran, basil, and bladder wrack are notable for their high protein and fiber density, supporting muscle recovery and satiety.
No, consider macro balance—protein, fats, and calories are equally important for your goals.
Pick a few high-fiber, high-protein foods from this list and incorporate them into your daily meals with portion control for effective body definition.
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