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
Cheese, parmesan, Brazil
Average protein
3,4 g
per 100g
Average carbs
1,2 g
per 100g
Average fat
51,2 g
per 100g
This list has 100 options focused on Carbs; Cheese, parmesan, Brazil leads the ranking with 0 g per 100 g (general health lens).
To minimize Carbs, Flaxseed golden, flour, raw, Brazil ranks among the lowest values (0 g per 100 g), yet the list reaches 2.13 g — adjust your real portion.
This list has 100 options focused on Carbs; Cheese, parmesan, Brazil leads the ranking with 0 g per 100 g (general health lens).
To minimize Carbs, Flaxseed golden, flour, raw, Brazil ranks among the lowest values (0 g per 100 g), yet the list reaches 2.13 g — adjust your real portion.
Among 100 foods ranked by Carbs, Flaxseed golden, flour, raw, Brazil leads with 0 g per 100 g. The list spans 0 g to 2.13 g, averaging 1.2 g.
Editorial angle: general health.
Use Carbs 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 11.2 kcal to 934.1 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
On low-carb lists, also check protein and fiber — a very low-carb item may lack satiety if it is mostly fat.
🔥 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 |
|---|---|---|---|---|---|---|
Flaxseed golden, flour, raw, Brazil | 357,0 | 0,0 | 0,0 | 39,7 | 27,3 | 5/10 |
Flaxseed brown, flour, Brazil | 331,0 | 0,0 | 0,0 | 36,8 | 34,5 | 6/10 |
Flaxseed, flour (average of different types), Brazil | 262,0 | 0,0 | 0,0 | 29,1 | 29,1 | 6/10 |
Morel, raw | 23,5 | 3,1 | 0,1 | 89,6 | 2,8 | 4/10 |
Sauerkraut, seasoned and cooked with bacon bits, without garnish, drained, cooked | 75,5 | 1,4 | 0,1 | 85,6 | 4,5 | 3/10 |
Olive, black, in brine | 173,0 | 1,4 | 0,1 | 74,9 | 6,2 | 3/10 |
Cheese, parmesan, Brazil | 443,0 | 31,9 | 0,1 | 35,0 | 2,4 | 5/10 |
Spinach, cooked | 19,6 | 3,2 | 0,2 | 92,8 | 2,7 | 4/10 |
Salad, arugula, with olive oil, with salt | 138,0 | 2,1 | 0,2 | 14,3 | 2,1 | 3/10 |
Salad, arugula, with soy oil, with salt | 138,0 | 2,1 | 0,2 | 14,3 | 2,1 | 3/10 |
Olives, black (average food) | 182,0 | 1,4 | 0,3 | 73,3 | 6,5 | 3/10 |
Olives, unripe, canned, drained, Brazil | 129,0 | 0,0 | 0,3 | 14,2 | 3,9 | 2/10 |
Salad, leaves, with soy oil, with salt (butterhead and lollo rossa lettuce, arugula, with soy oil, with salt) | 56,0 | 1,6 | 0,3 | 5,4 | 2,1 | 3/10 |
Salad, leaves, with olive oil, with salt (butterhead and lollo rossa lettuce, arugula, with olive oil, with salt) | 56,0 | 1,6 | 0,3 | 5,4 | 2,1 | 3/10 |
Kale, raw | 34,6 | 2,9 | 0,3 | 89,6 | 4,1 | 4/10 |
Beef on skewer, cooked | 136,0 | 21,9 | 0,3 | 69,2 | 3,0 | 6/10 |
Avocado, frozen | 934,1 | 1,9 | 0,4 | 23,5 | 6,3 | 3/10 |
Avocado | 569,8 | 1,5 | 0,4 | 12,0 | 6,3 | 3/10 |
Lamb's lettuce, raw | 15,0 | 2,0 | 0,5 | 93,7 | 2,3 | 4/10 |
Brazilian fruit,´Macaúba´, raw, Brazil | 368,0 | 0,0 | 0,5 | 40,7 | 13,4 | 4/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Soy, grain, cooked, drained, with olive soy, with salt | 172,0 | 15,6 | 0,6 | 11,9 | 8,6 | 5/10 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 5/10 |
Soy, bean, cooked, unsalted, Brazil | 86,0 | 0,0 | 0,6 | 9,3 | 8,9 | 3/10 |
Olive, green, in brine | 164,0 | 1,1 | 0,6 | 74,5 | 3,6 | 2/10 |
Button mushroom or cultivated mushroom, canned, drained | 18,3 | 2,0 | 0,6 | 92,9 | 2,5 | 4/10 |
Olive (average) | 165,0 | 1,3 | 0,7 | 74,4 | 3,8 | 3/10 |
Fennel, boiled/cooked in water | 11,7 | 1,1 | 0,8 | 94,4 | 2,0 | 4/10 |
Coriander, fresh | 22,3 | 2,1 | 0,9 | 92,2 | 2,8 | 4/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Salad, chicory greend, raw, with olive oil, with salt | 140,0 | 1,5 | 0,9 | 14,5 | 2,6 | 2/10 |
Salad, chicory greend, raw, with soy oil, with salt | 140,0 | 1,5 | 0,9 | 14,5 | 2,6 | 2/10 |
Spinach, canned, drained | 24,5 | 2,8 | 0,9 | 91,8 | 2,4 | 4/10 |
Sage, fresh | 34,9 | 4,0 | 1,0 | 85,6 | 7,0 | 5/10 |
Artichoke, globe, cooked | 33,2 | 2,5 | 1,0 | 85,8 | 8,3 | 5/10 |
Olives, ripe, canned, drained, Brazil | 187,0 | 0,0 | 1,0 | 20,3 | 4,6 | 2/10 |
Spinach, frozen, raw | 28,0 | 3,3 | 1,0 | 90,2 | 3,0 | 4/10 |
Olive | 122,0 | 1,3 | 1,0 | 12,5 | 4,8 | 3/10 |
Olive | 501,6 | 1,3 | 1,0 | 12,5 | 4,8 | 3/10 |
Broccoli, boiled/cooked in water (average) | 21,8 | 2,2 | 1,0 | 93,8 | 3,0 | 4/10 |
Broccoli, boiled/cooked in water, tender | 21,8 | 2,2 | 1,0 | 93,8 | 3,0 | 4/10 |
Salad, kale, raw, with soy oil, with salt | 119,0 | 2,5 | 1,1 | 11,6 | 2,8 | 3/10 |
Salad, kale, raw, with olive oil, with salt | 119,0 | 2,5 | 1,1 | 11,6 | 2,8 | 3/10 |
Chicory greens, braised (with oil, onion and garlic), unsalted | 76,0 | 1,7 | 1,1 | 7,2 | 5,1 | 3/10 |
Chicory greens, braised (with oil, onion and garlic), with salt, Brasil | 76,0 | 1,7 | 1,1 | 7,2 | 5,1 | 3/10 |
Salad, broccoli, cooked, with olive oil, with salt | 72,0 | 2,5 | 1,1 | 6,4 | 3,1 | 3/10 |
Salad, broccoli, cooked, with soy oil, with salt | 72,0 | 2,5 | 1,1 | 6,4 | 3,1 | 3/10 |
Olive, green, stuffed (anchovy, sweet peppers, etc…) | 156,0 | 2,1 | 1,2 | 75,0 | 3,0 | 3/10 |
Molokhia,beef-based mdish with jute mallow (or nalta jute), home-made | 189,0 | 10,6 | 1,2 | 67,7 | 4,7 | 4/10 |
Swiss chard, stalk without leaves, cooked | 11,2 | 0,7 | 1,2 | 95,3 | 2,5 | 4/10 |
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Protein
Low
Carbs
Low
Fat
High
Calories
High
Summary
Decide better
It groups 100 filtered foods; Cheese, parmesan, Brazil is a standout for the general health angle.
Start with Flaxseed golden, flour, raw, Brazil, Flaxseed brown, flour, Brazil, Flaxseed, flour (average of different types), Brazil 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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