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
9,2 g
per 100g
Average carbs
24,5 g
per 100g
Average fat
9,3 g
per 100g
This list has 100 options focused on Fiber; Baker's yeast, dehydrated leads the ranking with 79 g per 100 g (routine lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 35.4 g. Also compare Maize/corn bran, Tea leaf, Cinnamon, powder based on your tolerance and digestive routine.
This list has 100 options focused on Fiber; Baker's yeast, dehydrated leads the ranking with 79 g per 100 g (routine lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 35.4 g. Also compare Maize/corn bran, Tea leaf, Cinnamon, powder based on your tolerance and digestive routine.
Among 100 foods ranked by Fiber, Maize/corn bran leads with 79 g per 100 g. The list spans 24.9 g to 79 g, averaging 35.4 g.
Editorial angle: routine.
Use Fiber 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 43 kcal to 568 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Spread fiber across the day (fruit, vegetables, whole grains) instead of loading one meal — especially if you are increasing intake.
🔥 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 (imported date) | 121,0 | 0,0 | 27,5 | 1,2 | 53,1 | 9/10 |
Cinnamon, powder | 243,0 | 4,0 | 27,5 | 10,6 | 53,1 | 9/10 |
Coffee, roasted, powder, Brazil | 165,0 | 0,0 | 14,5 | 11,9 | 51,2 | 8/10 |
Peel, ripe banana, raw, dried, Brazil | 120,0 | 0,0 | 17,7 | 5,5 | 46,7 | 8/10 |
Soy, bran, Brazil | 43,0 | 0,0 | 4,2 | 2,9 | 46,4 | 10/10 |
Wheat, bran, raw, Brazil | 114,0 | 0,0 | 17,8 | 4,7 | 46,4 | 8/10 |
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 |
Parsley, dried (imported date) | 121,0 | 0,0 | 14,5 | 7,0 | 44,7 | 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 (imported date) | 223,0 | 0,0 | 21,5 | 15,2 | 42,6 | 7/10 |
Rosemary, dried | 328,0 | 4,9 | 21,5 | 9,3 | 42,6 | 7/10 |
Oregano, dried (imported date) | 144,0 | 0,0 | 26,4 | 4,3 | 42,5 | 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 |
Coffee, decaffeinated, toasted, ground (imported date) | 253,0 | 0,0 | 28,5 | 15,4 | 41,4 | 7/10 |
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 (imported date) | 184,0 | 0,0 | 12,5 | 14,9 | 39,8 | 7/10 |
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 |
Green tea, Matcha, powder (imported data) | 104,0 | 0,0 | 14,0 | 5,3 | 38,7 | 7/10 |
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 |
Coriandro (cilantro), leaves, dehydrated, Brazil | 136,0 | 0,0 | 10,7 | 10,4 | 37,3 | 7/10 |
Tangle (Laminaria digitata), dried or dehydrated | 211,0 | 8,9 | 22,9 | 6,1 | 37,3 | 7/10 |
Cocoa, powder, without sugar (imported date) | 207,0 | 0,0 | 20,9 | 13,7 | 37,0 | 6/10 |
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 (imported date) | 192,0 | 0,0 | 19,1 | 12,9 | 34,9 | 6/10 |
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 |
Flaxseed brown, flour, Brazil | 331,0 | 0,0 | 0,0 | 36,8 | 34,5 | 6/10 |
Chia, seeds, dried (imported date) | 307,0 | 0,0 | 7,7 | 30,7 | 34,4 | 6/10 |
Chia, seed, dried | 454,0 | 16,5 | 7,7 | 5,8 | 34,4 | 8/10 |
Syrian spice mix (Baharat), powder, homemade (imported date) (black pepper, cinnamon, cloves, cardamom and nutmeg) | 211,0 | 0,0 | 35,5 | 7,6 | 34,3 | 6/10 |
Coconut, flour, raw (imported data) | 236,0 | 0,0 | 24,7 | 15,3 | 34,2 | 6/10 |
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Protein
Moderate
Carbs
Low
Fat
Low
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Baker's yeast, dehydrated is a standout for the routine angle.
Start with Maize/corn bran, Tea leaf, Cinnamon, powder 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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