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
Sweet peanut, diet (imported date)
Average protein
7,4 g
per 100g
Average carbs
4,4 g
per 100g
Average fat
41,6 g
per 100g
This nutrition table features 100 foods best suited for a keto diet with high fiber content, low carbs, and moderate to high fats. The data is sourced from verified databases and provides practical insights into macro and micronutrient profiles to help you make informed daily choices.
This nutrition table features 100 foods best suited for a keto diet with high Fiber content, low Carbs, and moderate to high fats. The data is sourced from verified databases and provides practical insights into macro and micronutrient profiles to help you make informed daily choices.
Leading the list is Tea leaf, with a remarkable 55.8 grams of Fiber per 100 grams and only 6.3 grams of Carbs, making it highly keto-friendly for Fiber intake. Flaxseed (brown seed and flour) offers over 24 grams of Fiber and minimal Carbs, combined with general healthy fats—perfect for satiety and maintaining ketosis. Chia seeds provide 34.4 grams of Fiber with moderate Carbs and general healthy fats, supporting digestion and fullness. Additionally, foods like Pequi (ripe, raw) and Brazilian nuts (Brazil nuts and macadamia) stand out due to their nutrient density, Fiber, and Fat content, which promote ketosis and overall general health. These foods are especially valuable for their macro and micronutrient balance, helping to sustain energy and nutrient intake while keeping Carbs in check.
If weight loss is your main goal, prioritize foods with high Fiber and very low net Carbs, such as flaxseed and chia seeds, which enhance satiety and help regulate blood sugar. For muscle gain, select foods with higher Protein content—like tea leaves (Protein ratio of 0.08)—or nuts and seeds like almonds or Brazil nuts, which provide macro blends supporting muscle repair. For overall general health, aim for a diversified mix, including vegetables like artichoke and leafy greens, along with nuts and seeds, to ensure micronutrient variety while maintaining ketosis.
One mistake is assuming all foods with high Fiber are automatically keto-friendly; some, like certain nuts, can be calorie-dense and require mindful portioning. Also, comparing macro values per 100 grams without adjusting for your typical serving size can lead to over- or underestimation of macros. Additionally, focusing solely on Fiber counts while ignoring total Carbs or fats may lead to choices that disrupt ketosis. Always consider the full macro profile in conjunction with your personal macros and goals.
Start by including top-ranked foods such as flaxseed, chia seeds, and tea leaves into your meals. product review their macro data per 100 grams, then adjust portions to match your daily macro targets. Incorporate these foods into breakfast, salads, or snacks to boost Fiber intake without compromising keto macros. Consistently tracking your intake and balancing macros ensures you stay in ketosis, support weight management, and benefit from their nutrient profiles.
🔥 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 |
|---|---|---|---|---|---|---|
Tea leaf | 232,0 | 19,4 | 6,3 | 9,3 | 55,8 | 10/10 |
Curry, powder | 301,0 | 14,5 | 2,6 | 8,8 | 53,2 | 10/10 |
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 |
Flaxseed, flour (average of different types), Brazil | 262,0 | 0,0 | 0,0 | 29,1 | 29,1 | 6/10 |
Flaxseed golden, flour, raw, Brazil | 357,0 | 0,0 | 0,0 | 39,7 | 27,3 | 5/10 |
Flaxseed, brown, seed | 533,0 | 18,0 | 3,6 | 5,8 | 26,9 | 7/10 |
Flaxseed, seed | 528,0 | 19,0 | 6,5 | 6,1 | 24,4 | 7/10 |
Brazilian fruit, ´Pequi´, ripe, raw, Brazil (average different samples) | 186,0 | 0,0 | 6,0 | 18,0 | 19,0 | 4/10 |
Brazilian fruit ´Buriti´, pulp, shelled, raw, Brazil | 168,0 | 0,0 | 7,4 | 15,4 | 15,0 | 4/10 |
Almond, raw | 576,0 | 19,0 | 4,5 | 53,5 | 15,0 | 6/10 |
Almond, fried, salted | 598,0 | 19,0 | 4,5 | 56,0 | 15,0 | 6/10 |
Almond, fried, salted | 599,0 | 21,2 | 4,5 | 55,2 | 15,0 | 6/10 |
Almond, raw | 593,0 | 19,1 | 6,2 | 54,6 | 14,3 | 5/10 |
Rosemary, fresh | 121,0 | 3,3 | 6,6 | 67,8 | 14,1 | 4/10 |
Almond, raw | 588,0 | 20,0 | 5,4 | 54,1 | 13,5 | 5/10 |
Almond, raw, in shell | 593,0 | 21,2 | 5,4 | 54,1 | 13,5 | 6/10 |
Brazilian fruit,´Macaúba´, raw, Brazil | 368,0 | 0,0 | 0,5 | 40,7 | 13,4 | 4/10 |
Toast almond | 594,0 | 22,9 | 6,6 | 52,9 | 13,4 | 6/10 |
Olive, black, in oil (Greek olive) | 349,0 | 2,2 | 4,3 | 42,0 | 11,6 | 4/10 |
Hazelnut, no added salt | 632,0 | 14,4 | 7,2 | 7,3 | 11,6 | 5/10 |
Artichoke, globe, steamed | 46,4 | 2,6 | 3,2 | 81,4 | 10,9 | 5/10 |
Coconut, pulp, fresh | 369,0 | 3,5 | 4,7 | 45,5 | 10,6 | 4/10 |
Lemon zest, raw | 762,0 | 1,5 | 5,4 | 81,6 | 10,6 | 3/10 |
Coconut, raw | 352,0 | 3,2 | 3,7 | 36,0 | 10,5 | 4/10 |
Brazilian fruit, ´Pequi´, cooked, without oil, without salt, Brazil | 308,0 | 0,0 | 2,6 | 33,1 | 9,9 | 3/10 |
Brazilian fruit, ´Pequi´, pulp, cooked, without oil, with salt | 316,0 | 2,2 | 2,6 | 33,0 | 9,9 | 3/10 |
Coconut, immature kernel, fresh | 360,0 | 3,3 | 6,2 | 47,0 | 9,0 | 3/10 |
Peanut, roasted, with salt, Brazil | 498,0 | 0,0 | 7,9 | 51,8 | 9,0 | 3/10 |
Soy, bean, cooked, unsalted, Brazil | 86,0 | 0,0 | 0,6 | 9,3 | 8,9 | 3/10 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 5/10 |
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 |
Nuts, macadamia, raw, without salt (imported date) | 703,0 | 0,0 | 5,2 | 75,8 | 8,6 | 3/10 |
Pine nut, raw, in shell | 689,0 | 14,0 | 3,9 | 68,6 | 8,5 | 4/10 |
Molokhia sauce, homemade | 215,0 | 1,1 | 1,4 | 67,7 | 8,4 | 3/10 |
Artichoke, globe, cooked | 33,2 | 2,5 | 1,0 | 85,8 | 8,3 | 5/10 |
Peanut, raw, in shell | 547,0 | 25,2 | 7,9 | 46,0 | 8,1 | 5/10 |
Nuts, Brazil, raw, Brazil | 600,0 | 0,0 | 7,2 | 63,5 | 7,9 | 3/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Sweet peanut, diet (imported date) | 619,0 | 24,8 | 6,4 | 54,9 | 7,8 | 5/10 |
Artichoke globe, base, frozen, raw | 54,5 | 1,9 | 7,0 | 85,9 | 7,5 | 4/10 |
Horseradish, raw | 73,2 | 5,2 | 7,8 | 76,5 | 7,5 | 4/10 |
Mint, fresh | 57,6 | 3,5 | 5,3 | 82,1 | 7,4 | 4/10 |
Sage, fresh | 34,9 | 4,0 | 1,0 | 85,6 | 7,0 | 5/10 |
Peanut, toasted, salted | 603,0 | 24,5 | 7,1 | 53,0 | 6,9 | 5/10 |
Avocado, pulp, raw (imported date) | 140,0 | 0,0 | 1,8 | 14,7 | 6,7 | 3/10 |
Beans, black turtle, cooked (50% beans 50% water), with jerked beef, with oil, onion and garlic, unsalted | 115,0 | 4,0 | 7,6 | 7,6 | 6,7 | 3/10 |
Raspberry, frozen, raw | 805,1 | 1,0 | 7,0 | 85,9 | 6,5 | 3/10 |
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Protein
High
Carbs
Low
Fat
Moderate
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Sweet peanut, diet (imported date) is a standout for the weight management angle.
Start with Tea leaf, Curry, powder, Flaxseed brown, flour, Brazil and compare protein, fiber and calories per 100 g.
All values are per 100 g. Adjust mentally for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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