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
17,5 g
per 100g
Average carbs
30,0 g
per 100g
Average fat
7,6 g
per 100g
This ranked list features 100 foods rich in dietary fiber and containing at least 8 grams of protein per 100 grams. Based on publicly available data, it helps you quickly identify high-fiber options that support muscle gain, emphasizing practical choices for your daily diet.
This ranked list features 100 foods rich in dietary Fiber and containing at least 8 grams of Protein per 100 grams. Based on publicly available data, it helps you quickly identify high-Fiber options that support muscle gain, emphasizing practical choices for your daily diet.
Leading the list is Maize/corn bran, offering an impressive 79 grams of Fiber per 100 grams and 8.36 grams of Protein. Its high Fiber content promotes digestion and recovery, while its moderate Protein helps with muscle repair. Tea leaf follows with nearly 19.4 grams of Protein and over 55 grams of Fiber, making it stand out for muscle-building support.
Other notable foods include Atlantic wakame and Toothed wrack, which provide around 42-46 grams of Fiber along with decent Protein levels, plus vital minerals from seaweeds beneficial for overall general health and muscle function.
Wheat bran and wheat-based products, such as Wheat bran and Wheat, bran, also rank high with approximately 42 grams of Fiber and over 15 grams of Protein, offering accessible sources to enhance your muscle gain diet.
If your aim is muscle gain, prioritize foods with high Protein and Fiber, like Tea leaf and seaweeds such as Atlantic wakame. Look for options with at least 8 grams of Protein and more than 30 grams of Fiber per 100 grams to support muscle repair and digestion efficiency.
For weight loss, consider lower-carb options like Maize/corn bran or plant-based seeds such as Chia seeds. For overall general health, mix high-Fiber foods with nutrient-dense options suited to your specific needs, always aligning intake with your dietary goals.
Begin with foods like Maize/corn bran, Tea leaf, and certain seaweeds, directly comparing their Fiber, Protein, and calorie levels shown here. Incorporate these foods into your daily meals to support muscle growth and recovery. Use this ranking as a quick decision tool to choose high-Fiber, high-Protein options that align with your muscle gain objectives effectively.
🔥 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 |
Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated | 194,0 | 9,1 | 12,4 | 9,2 | 46,3 | 9/10 |
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 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
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 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
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 | 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 |
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 |
Tangle (Laminaria digitata), dried or dehydrated | 211,0 | 8,9 | 22,9 | 6,1 | 37,3 | 7/10 |
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 | 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 |
Chia, seed, dried | 454,0 | 16,5 | 7,7 | 5,8 | 34,4 | 8/10 |
Sea lettuce (Ulva sp.), dried or dehydrated | 203,0 | 15,7 | 13,8 | 11,9 | 33,5 | 8/10 |
Breakfast cereals, very rich in fibre, plain, fortified with vitamins and minerals | 327,0 | 13,4 | 43,3 | 3,0 | 33,1 | 7/10 |
Sea thong (Himanthalia elongata), dried or dehydrated | 227,0 | 9,9 | 26,4 | 8,1 | 30,8 | 6/10 |
Sea belt (Saccharina latissima), dried or dehydrated | 205,0 | 9,9 | 23,1 | 7,2 | 30,2 | 6/10 |
Mint, dried | 283,0 | 19,9 | 22,2 | 11,3 | 29,8 | 7/10 |
Parsley, dried | 291,0 | 29,0 | 16,8 | 4,0 | 29,7 | 8/10 |
Cocoa powder, no added sugars, powder, instant | 387,0 | 22,4 | 11,6 | 3,5 | 29,5 | 7/10 |
Dulse (Palmaria palmata), dried or dehydrated | 221,0 | 16,9 | 20,8 | 7,6 | 29,2 | 7/10 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
Cardamom, powder | 321,0 | 10,8 | 40,5 | 8,3 | 28,0 | 6/10 |
Spice (average) | 327,0 | 12,6 | 37,8 | 9,2 | 27,7 | 6/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Cayenne pepper, powder | 376,0 | 12,0 | 29,4 | 8,1 | 27,2 | 6/10 |
Baker's yeast, dehydrated | 341,0 | 42,7 | 14,3 | 5,1 | 26,9 | 9/10 |
Flaxseed, brown, seed | 533,0 | 18,0 | 3,6 | 5,8 | 26,9 | 7/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 232,0 | 10,4 | 42,4 | 2,1 | 26,2 | 6/10 |
White pepper, powder | 313,0 | 12,1 | 48,3 | 11,4 | 26,2 | 6/10 |
Split pea, dried | 347,0 | 23,8 | 47,5 | 2,4 | 25,5 | 7/10 |
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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 muscle gain 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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