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 curated list presents 100 foods from DATA.top_foods and DATA.foods that are notably high in dietary fiber while remaining low in carbohydrates. Designed specifically for low-carb, weight-management diets, each item is selected based on nutrient density and macro balance, providing practical options to enhance your daily meals.
This curated list presents 100 foods from DATA.top_foods and DATA.foods that are notably high in dietary Fiber while remaining low in carbohydrates. Designed specifically for low-carb, weight management diets, each item is selected based on nutrient density and macro balance, providing practical options to enhance your daily meals.
Several foods stand out because of their impressive Fiber content combined with minimal Carbs and beneficial macro profiles:
- For weight loss: Focus on foods like maize/corn bran and nori algae, which are very low in Carbs yet high in Fiber, helping you feel full longer without excess Calories.
- For muscle gain: Opt for higher-Protein options such as tea leaf (19.4g Protein per 100g) or flaxseed, while maintaining Fiber intake to support digestion.
- For overall general health: Select nutrient-dense foods like artichoke and chia seeds, which promote gut general health and provide antioxidants and micronutrients.
Start incorporating a few foods from this list—such as maize/corn bran, nori algae, or chia seeds—into your meals. Compare their Fiber, Protein, and calorie content with your typical diet, and plan portions that maximize Fiber intake while keeping Carbs low. By tailoring servings to your specific goals, you can leverage these foods effectively for weight management, muscle building, or overall wellness. Consistency and mindful portions will make the difference!
🔥 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 foods high in fiber but low in carbs, suitable for low-carb or keto diets focused on weight management.
Begin with maize/corn bran, tea leaf, curry powder, soy bran, or nori algae, comparing fiber, protein, and calories per 100g.
All macro values are per 100g unless otherwise noted. Adjust portions to your typical serving size for practical use.
Compare key nutrients like fiber, protein, and calories. Incorporate foods that fit your goals—be it weight loss, muscle gain, or overall health—by tailoring portion sizes accordingly.
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