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
Soy protein
Average protein
33,5 g
per 100g
Average carbs
23,3 g
per 100g
Average fat
16,2 g
per 100g
This list has 100 options focused on Protein; Soy protein leads the ranking with 80.5 g per 100 g (routine lens).
Soy protein leads on protein (80.5 g per 100 g); the list average is 33.4 g. Other high-protein options: Soy protein, Proteína aislada de guisante en polvo, Proteína isolada de ervilha em pó.
This list has 100 options focused on Protein; Soy protein leads the ranking with 80.5 g per 100 g (routine lens).
Soy protein leads on protein (80.5 g per 100 g); the list average is 33.4 g. Other high-protein options: Soy protein, Proteína aislada de guisante en polvo, Proteína isolada de ervilha em pó.
Among 100 foods ranked by Protein, Soy protein leads with 80.5 g per 100 g. The list spans 22.4 g to 80.5 g, averaging 33.4 g.
Editorial angle: routine.
Use Protein 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 128 kcal to 644 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Combine two sources from the list (e.g. dairy + legume) to improve amino acid coverage instead of relying only on rank #1.
🔥 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 |
|---|---|---|---|---|---|---|
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Proteína aislada de guisante en polvo | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína isolada de ervilha em pó | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Pea protein isolate powder | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
Proteína de arroz en polvo | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Rice protein powder | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Proteína de arroz em pó | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Gelatin, pineapple, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, grape, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, strawberry, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Spirulina (spirulina sp.), dried or dehydrated | 374,0 | 60,4 | 17,7 | 5,4 | 2,7 | 8/10 |
Gelatin, dry mix, diet (average of several flavours), Brazil | 327,0 | 57,2 | 24,1 | 0,2 | 4,7 | 8/10 |
Powdered peanut butter | 400,0 | 45,0 | 35,0 | 12,0 | 12,0 | 7/10 |
Pasta de amendoim em pó | 400,0 | 45,0 | 35,0 | 12,0 | 12,0 | 7/10 |
Mantequilla de maní en polvo | 400,0 | 45,0 | 35,0 | 12,0 | 12,0 | 7/10 |
Baker's yeast, dehydrated | 341,0 | 42,7 | 14,3 | 5,1 | 26,9 | 9/10 |
Yeast, flakes | 334,0 | 40,4 | 21,8 | 5,0 | 22,5 | 8/10 |
Soy flour | 410,0 | 37,3 | 13,0 | 23,2 | 17,3 | 7/10 |
Soybean, flour | 453,0 | 36,8 | 23,5 | 23,5 | 10,7 | 6/10 |
Soybean, seed, whole | 441,0 | 36,5 | 20,9 | 8,5 | 9,3 | 6/10 |
Lupin, seed, dried | 356,0 | 36,2 | 21,5 | 10,4 | 18,9 | 7/10 |
Soybean, dry, raw | 374,0 | 35,9 | 15,8 | 18,6 | 15,7 | 7/10 |
Soybean, dry, raw | 374,0 | 35,9 | 15,8 | 18,6 | 15,7 | 7/10 |
Soybean, dry, raw | 386,0 | 35,9 | 15,8 | 19,9 | 15,7 | 7/10 |
Soybean, flour | 418,0 | 34,5 | 23,5 | 20,6 | 17,3 | 7/10 |
Soya flour, wholegrain | 457,0 | 34,5 | 25,7 | 5,2 | 9,6 | 6/10 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Cheese, parmesan, Brazil | 443,0 | 31,9 | 0,1 | 35,0 | 2,4 | 5/10 |
Brazilian sweet, ´Maria mole´, chocolate, dry mix, Brazil | 369,0 | 31,7 | 58,2 | 1,1 | 3,1 | 5/10 |
Salmon roe, semi-preserved | 240,0 | 30,8 | 5,2 | 49,0 | 1,0 | 6/10 |
Hemp, seed, hulled | 617,0 | 30,8 | 5,4 | 5,0 | 4,0 | 5/10 |
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Laver (Porphyra sp.), dried or dehydrated | 257,0 | 30,2 | 11,7 | 6,7 | 36,8 | 10/10 |
Plant-based ham, prepacked | 242,0 | 29,7 | 4,1 | 50,2 | 3,2 | 6/10 |
Alfalfa, seeds | 426,0 | 29,7 | 39,3 | 7,4 | 7,9 | 5/10 |
Pumpkin and squash, seed, dried | 618,0 | 29,5 | 5,4 | 5,2 | 6,0 | 5/10 |
Parsley, dried | 291,0 | 29,0 | 16,8 | 4,0 | 29,7 | 8/10 |
Lentil, pink or red, dried | 328,0 | 27,7 | 44,9 | 8,8 | 15,4 | 6/10 |
Wheat germ | 375,0 | 27,2 | 35,1 | 7,5 | 16,3 | 6/10 |
Plant-based sausage with wheat or seitan, prepacked | 250,0 | 27,1 | 7,5 | 47,7 | 4,6 | 6/10 |
Fenugreek, seed | 350,0 | 27,1 | 33,8 | 7,7 | 24,6 | 7/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Peanut, fried, salted | 596,0 | 26,8 | 8,9 | 50,3 | 8,4 | 5/10 |
Wheat germ | 284,0 | 26,7 | 23,6 | 9,2 | 24,7 | 7/10 |
Brazilian sweet, ´Maria mole´, chocolate, dry mix (average of several brands), Brazil | 370,0 | 26,7 | 62,5 | 1,4 | 3,6 | 4/10 |
Wheat germ | 312,0 | 26,6 | 30,6 | 9,2 | 17,7 | 6/10 |
Peanut butter, whole | 602,0 | 26,5 | 15,1 | 48,4 | 6,5 | 4/10 |
Miso, soybean paste, chicken, dry mix, Brazil | 244,0 | 26,4 | 10,4 | 10,7 | 11,0 | 6/10 |
Trout roe, canned | 209,0 | 26,3 | 4,0 | 58,5 | 1,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
It groups 100 filtered foods; Soy protein is a standout for the routine angle.
Start with Soy protein, Pea protein isolate powder, Supplement, protein powder whey based 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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