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
16,2 g
per 100g
Average carbs
29,6 g
per 100g
Average fat
8,6 g
per 100g
This ranked list presents 100 high fiber foods that contain at least 5 grams of protein per 100 grams, based on data from DATA.foods and DATA.top_foods. Its goal is to help you identify foods that promote satiety through fiber and protein, enabling smarter choices for your daily routine and nutrition goals.
This ranked list presents 100 high Fiber foods that contain at least 5 grams of Protein per 100 grams, based on data from DATA.foods and DATA.top_foods. Its goal is to help you identify foods that promote satiety through Fiber and Protein, enabling smarter choices for your daily routine and nutrition goals.
Leading this list is Maize/corn bran, with an impressive 79 grams of Fiber per 100 grams, making it extremely effective for increasing fullness. It has a moderate calorie count of 226 and a relatively low Protein level of 8.36 grams, suitable for satiety without excess Calories.
Tea leaf ranks high with 55.8 grams of Fiber and an outstanding 19.4 grams of Protein per 100 grams, offering dense nutrients that support fullness and energy. Curry, powder is also notable, providing over 53 grams of Fiber and 14.5 grams of Protein, making it a flavorful way to boost Fiber intake.
Other foods like Wheat bran and Atlantic wakame feature significant Fiber content, though their macro profiles differ. Dried herbs such as Savory contribute Fiber with moderate Protein, while seaweeds like North Atlantic rockweed and Fucus serratus offer Fiber and minerals, despite broader macro balances.
If your priority is weight loss or boosting satiety, select foods with the highest Fiber, such as maize/corn bran and seaweed options, which are low in Carbs and Calories. For muscle gain, focus on foods rich in both Protein and Fiber, like dehydrated baker’s yeast or lupin seeds. For overall general health, include a variety supporting digestion and nutrient diversity, such as wheat bran or dried herbs like oregano or rosemary.
A common mistake is ignoring portion size: values are per 100 grams, so smaller servings alter actual nutrient intake. Another error is focusing solely on Fiber or Protein without considering Calories and macro balance—some foods like certain seaweeds have Fat or other macros influencing satiety. Also, dismissing processed or dried foods that offer significant Fiber and Protein can limit options; always consider their macro profile aligned with your goals.
Start by choosing foods from this list that match your dietary focus—such as maize/corn bran or tea leaf for high Fiber, or baker’s yeast and flaxseed for high Protein. Incorporate them into meals or snacks, paying attention to portion sizes and macro balance. Use this data as a tool to build Fiber-rich, satisfying meals tailored to your routine and general health objectives, always balancing macros for optimal results. Remember, this educational content complements your personal general health decisions and isn’t a substitute for professional medical 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 |
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 | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
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Protein
Moderate
Carbs
Low
Fat
Low
Calories
Moderate
Summary
Decide better
It groups 100 high fiber foods with at least 5 grams of protein per 100 grams to help improve satiety and support routine nutrition choices.
Begin with Maize/corn bran, Tea leaf, Curry powder, and compare their protein, fiber, and calorie content per 100 grams.
All listed values are per 100 grams; adjust for your actual portion size when planning meals.
Focus on fiber for satiety, protein for muscle support, and calories to manage intake. Balance macro nutrients based on your goals.
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