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 list has 100 options focused on Fiber; Sweet peanut, diet (imported date) leads the ranking with 79 g per 100 g (weight management lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 14.3 g. Also compare Maize/corn bran, Tea leaf, Curry, powder based on your tolerance and digestive routine.
This list has 100 options focused on Fiber; Sweet peanut, diet (imported date) leads the ranking with 79 g per 100 g (weight management lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 14.3 g. Also compare Maize/corn bran, Tea leaf, Curry, 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 7.26 g to 79 g, averaging 14.3 g.
Editorial angle: weight management.
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 7 kcal to 762 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 |
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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