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
7,5 g
per 100g
Average carbs
5,4 g
per 100g
Average fat
26,2 g
per 100g
This ranked list features 100 foods that are high in fiber while remaining low in carbohydrates, specifically designed to support low carb diets focused on weight management. All foods are selected based on their fiber content (at least 2g per 100g) and carbohydrate content (up to 10g per 100g), offering practical options for those aiming to optimize fiber intake without exceeding carb limits.
This ranked list features 100 foods that are high in Fiber while remaining low in carbohydrates, specifically designed to support low carb diets focused on weight management. All foods are selected based on their Fiber content (at least 2g per 100g) and carbohydrate content (up to 10g per 100g), offering practical options for those aiming to optimize Fiber intake without exceeding carb limits.
Among the standout foods, Maize/corn bran leads with a remarkable 79g of Fiber per 100g and only 6.65g of Carbs, making it an excellent choice for high Fiber low carb needs. Similarly, Nori, dried algae offers over 36g of Fiber and just 2.7g of Carbs per 100g, providing a nutrient-dense, low-calorie option. Chia seeds and Linhaça (flaxseed) also rank highly with around 34-36g of Fiber and under 10g of Carbs, adding general healthy fats and proteins along with Fiber.
Foods like Tea leaf and Curry powder are notable for their high Fiber-to-carb ratios, with Fiber exceeding Carbs, and each provides a unique micronutrient profile valuable for a balanced low carb, high Fiber diet.
Foods like Brazil nuts and Macadamia nuts are also present, offering general healthy fats and moderate Fiber, but with slightly higher Calories and fats compared to plant fibers. These foods stand out due to their nutrient density and macro profiles aligning with low carb and Fiber goals.
If your primary aim is weight loss, focus on foods with high Fiber and low Calories, such as Maize/corn bran or Nori, dried algae. For muscle gain, prioritize foods with higher Protein, like Tea leaf or Chia seeds. For general nutrition general health, a balanced mix including nuts like Almond and seeds like Linhaça can provide essential micronutrients alongside Fiber.
Start by selecting a few foods from this list that match your goals, such as Maize/corn bran for Fiber and low Carbs, and incorporate them into your daily meals. Compare their macro values—Protein, Calories, Carbs, and Fiber—and adjust portion sizes to fit your personal dietary needs. Remember, this list is a tool for education; always consider your individual general health conditions and consult a general healthcare professional for personalized advice.
🔥 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 |
Curry, powder | 301,0 | 14,5 | 2,6 | 8,8 | 53,2 | 10/10 |
Soy, bran, Brazil | 43,0 | 0,0 | 4,2 | 2,9 | 46,4 | 10/10 |
Nori, dried algae (imported data) | 17,0 | 0,0 | 2,7 | 0,7 | 36,4 | 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 |
Linseed, seed, Brazil | 330,0 | 0,0 | 9,8 | 32,3 | 33,5 | 6/10 |
Lupine, seeds, raw, Brazil | 129,0 | 0,0 | 9,1 | 10,3 | 32,3 | 7/10 |
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 leaf, ´Jurubeba´, raw, Brazil | 35,0 | 0,0 | 0,0 | 3,9 | 23,9 | 7/10 |
Brazilian fruit, ´Pequi´, ripe, raw, Brazil (average different samples) | 186,0 | 0,0 | 6,0 | 18,0 | 19,0 | 4/10 |
Sesame seed, grilled, husked | 582,0 | 17,0 | 9,1 | 5,0 | 16,9 | 6/10 |
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 |
Lupine, canned, with salt, Brazil | 36,0 | 0,0 | 0,4 | 3,8 | 14,4 | 5/10 |
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 |
Beans, flageolet, cooked, 50% Beanss 50% water, without oil and unsalted, Brazil | 15,0 | 0,0 | 2,6 | 0,5 | 13,9 | 7/10 |
Coconut, pulp, dried | 692,0 | 6,8 | 7,8 | 3,0 | 13,7 | 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 |
Nuts, almond, unsalted, Brazil | 485,0 | 0,0 | 9,0 | 49,9 | 12,5 | 3/10 |
Almond, with peel, no added salt | 615,0 | 18,8 | 9,5 | 4,8 | 12,5 | 5/10 |
Sesame, seed, raw, Brazil | 493,0 | 0,0 | 9,8 | 50,4 | 11,9 | 3/10 |
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 |
Beans, kidney, cooked, 50% Beanss 50% water, without oil, unsalted, Brazil | 10,0 | 0,0 | 1,4 | 0,5 | 11,5 | 7/10 |
Seed, sunflower, roasted, without oil, unsalted | 548,0 | 0,0 | 9,1 | 56,8 | 11,5 | 3/10 |
Salad dressing, with lemon juice and rosemary juice, with salt, homemade (parsley, lemon juice, rosemary, olive oil, with salt) | 300,0 | 2,4 | 8,9 | 28,3 | 11,4 | 4/10 |
Artichoke, globe, steamed | 46,4 | 2,6 | 3,2 | 81,4 | 10,9 | 5/10 |
Lemon, peel, raw (imported date) | 24,0 | 0,0 | 5,4 | 0,3 | 10,6 | 6/10 |
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 |
Mix of nuts, grilled, salted | 637,0 | 18,6 | 9,7 | — | 10,5 | 5/10 |
Pine nut | 712,0 | 13,7 | 2,9 | 2,5 | 10,0 | 4/10 |
Brazilian fruit, ´Pequi´, cooked, without oil, without salt, Brazil | 308,0 | 0,0 | 2,6 | 33,1 | 9,9 | 3/10 |
Almond, peeled, no added salt | 631,0 | 21,4 | 8,8 | 4,5 | 9,9 | 5/10 |
Brazilian fruit, ´Pequi´, pulp, cooked, without oil, with salt | 316,0 | 2,2 | 2,6 | 33,0 | 9,9 | 3/10 |
Green pea, pods, raw, Brazil | 22,0 | 0,0 | 4,5 | 0,5 | 9,7 | 5/10 |
Pecan nut, no added salt | 727,0 | 9,2 | 4,2 | 3,5 | 9,6 | 4/10 |
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Protein
Moderate
Carbs
Low
Fat
Low
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 Maize/corn bran, Tea leaf, Curry, 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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