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 curated list features 100 high-fiber foods ranked primarily by their fiber content per 100 grams. It provides practical nutrition comparisons, focusing on calories, protein, carbs, and fiber, to help you make informed daily choices for satiety and health.
All foods come from DATA.top_foods and DATA.foods, ensuring data accuracy. Foods like maize/corn bran, tea leaf, curry powder, and bladder wrack stand out due to their impressive fiber levels.
This curated list features 100 high-Fiber foods ranked primarily by their Fiber content per 100 grams. It provides practical nutrition food comparisons, focusing on Calories, Protein, Carbs, and Fiber, to help you make informed daily choices for satiety and general health.
All foods come from DATA.top_foods and DATA.foods, ensuring data accuracy. Foods like maize/corn bran, tea leaf, curry powder, and bladder wrack stand out due to their impressive Fiber levels.
If your goal is weight loss or satiety, prioritize foods with high Fiber and low Calories, such as maize/corn bran and tea leaf. For muscle gain, foods like bladder wrack and wheat bran offer higher Protein levels, supporting muscle repair while maintaining satiety.
For general nutrition general health, include a variety of these foods to benefit from their diverse micronutrients and Fiber content. Focus on balancing Fiber intake with macro and micronutrients suited to your personal dietary needs.
Start by incorporating foods like maize/corn bran and tea leaf into your daily meals or snacks to boost Fiber and satiety. Compare their macro values to your dietary goals before adding, and diversify with other high-Fiber options such as bladder wrack or wheat bran to ensure balanced nutrition. Remember, this list is an educational resource—consult with a general healthcare professional for personalized 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 foods high in fiber, with practical comparisons to support routine dietary choices.
Begin with maize/corn bran, tea leaf, curry powder, and compare their fiber, protein, and calorie content per 100 grams.
All values are per 100 grams. Adjust for actual portion sizes when planning meals.
Main macros are provided per 100 grams for consistency, unless otherwise noted.
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