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
16,4 g
per 100g
Average carbs
29,6 g
per 100g
Average fat
8,7 g
per 100g
This list has 100 options focused on Fiber; Baker's yeast, dehydrated leads the ranking with 79 g per 100 g (sports performance lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 29.3 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; Baker's yeast, dehydrated leads the ranking with 79 g per 100 g (sports performance lens).
Maize/corn bran packs the most fiber (79 g per 100 g); the list average is 29.3 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 16.7 g to 79 g, averaging 29.3 g.
Editorial angle: sports performance.
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 118 kcal to 790.84 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 |
Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated | 194,0 | 9,1 | 12,4 | 9,2 | 46,3 | 9/10 |
Savory, dried | 264,0 | 6,7 | 23,0 | 9,0 | 45,7 | 8/10 |
North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated | 206,0 | 7,4 | 16,3 | 10,7 | 43,6 | 8/10 |
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 |
Kombu or Japanese kelp (Saccharina japonica), dried or dehydrated | 222,0 | 7,9 | 24,9 | 10,8 | 34,1 | 7/10 |
Cloves | 335,0 | 6,0 | 31,6 | 9,9 | 33,9 | 6/10 |
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 | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
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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 sports performance 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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