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 dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated
Average protein
2,7 g
per 100g
Average carbs
3,9 g
per 100g
Average fat
17,4 g
per 100g
This list has 100 options focused on Calories; Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated leads the ranking with 40 kcal per 100 g (general health lens).
To minimize Calories, Yogurt, nonfat, with fruits ranks among the lowest values (40 kcal per 100 g), yet the list reaches 44 kcal — adjust your real portion.
This list has 100 options focused on Calories; Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated leads the ranking with 40 kcal per 100 g (general health lens).
To minimize Calories, Yogurt, nonfat, with fruits ranks among the lowest values (40 kcal per 100 g), yet the list reaches 44 kcal — adjust your real portion.
Among 100 foods ranked by Calories, Yogurt, nonfat, with fruits leads with 40 kcal per 100 g. The list spans 40 kcal to 44 kcal, averaging 41.9 kcal.
Editorial angle: general health.
Use Calories 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.
Prioritize lower-calorie items for plate volume; use higher-calorie picks as measured add-ons (nuts, grains).
🔥 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 |
|---|---|---|---|---|---|---|
Yogurt, nonfat, with fruits | 40,0 | 4,0 | 5,7 | 0,1 | 1,2 | 3/10 |
Artichokes, cooked, drained, without oil, with salt | 40,0 | 2,9 | 6,2 | 0,3 | 5,7 | 4/10 |
Green beans, pod, braised (with oil, garlic and onion), with salt | 40,0 | 2,6 | 4,4 | 1,4 | 3,4 | 3/10 |
Artichoke, frozen, raw | 40,0 | 2,3 | 7,5 | 0,1 | 2,0 | 3/10 |
Salad, beetroot, raw, without oil, unsalted | 40,0 | 1,9 | 7,7 | 0,1 | 3,4 | 3/10 |
Roasted vegetables, with salt (eggplant, zucchini, sweet potatoes, broccoli, carrots and green beans (pod), without oil, with salt) | 40,0 | 1,7 | 7,7 | 0,2 | 3,0 | 3/10 |
Salad, butterhead lettuce, with sauce for salad - parsley, lemon juice, with olive oil, with salt | 40,0 | 1,7 | 0,6 | 3,5 | 2,2 | 3/10 |
Salad, butterhead lettuce, with sauce for salad - parsley, apple vinegar, with olive oil, with salt | 40,0 | 1,6 | 0,5 | 3,5 | 2,2 | 3/10 |
Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, apple vinager, olive oil, with salt) | 40,0 | 1,6 | 0,6 | 3,4 | 2,1 | 3/10 |
Green beans, pod, cooked, drained, with soy oil, with salt | 40,0 | 1,6 | 2,6 | 2,5 | 2,3 | 3/10 |
Green beans, pod, cooked, drained, with soy oil, unsalted | 40,0 | 1,6 | 2,6 | 2,5 | 2,3 | 3/10 |
Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), with salt | 40,0 | 1,6 | 2,3 | 2,7 | 1,6 | 3/10 |
Salad, chicory greens, with sauce for salad - tomato, onion, parsley, vinegar and olive oil, unsalted | 40,0 | 1,5 | 2,3 | 2,8 | 2,4 | 3/10 |
Celery, braised (with oil, onion and garlic), unsalted | 40,0 | 1,3 | 5,8 | 1,3 | 1,6 | 3/10 |
Salad, chicory (curly endive), with sauce for salad - parsley, lemon juice, with olive oil, with salt | 40,0 | 1,2 | 1,0 | 3,5 | 2,1 | 3/10 |
Sauce, worcestershire, ready-to-eat, Brazil | 40,0 | 1,2 | 8,9 | 0,0 | 0,2 | 2/10 |
Salad, chicory (curly endive), with sauce for salad - parsley, apple vinegar, with olive oil, with salt | 40,0 | 1,1 | 0,9 | 3,5 | 2,1 | 3/10 |
Vegetables, sauteed, with salt (potato, carrot, chayote, with tomato, bell pepper, parsley, chive, with oil, onion and garlic, with salt) | 40,0 | 1,1 | 6,0 | 1,3 | 1,7 | 3/10 |
Beetroot, raw | 40,2 | 1,6 | 6,3 | 87,6 | 2,8 | 3/10 |
Mixed diced vegetables, canned, drained | 40,4 | 2,3 | 5,6 | 87,0 | 3,2 | 3/10 |
Veal stock, prepacked | 40,9 | 3,1 | 2,4 | — | 0,1 | 3/10 |
Feta-type cheese, 100% from cow's milk, in oil and spices, drained | 41,0 | 9,8 | 0,5 | — | 0,1 | 5/10 |
Mung beans, mature seeds, sprouted, cooked, drained, without oil, unsalted | 41,0 | 4,2 | 5,8 | 0,1 | 2,0 | 4/10 |
Mung beans, mature seeds, sprouted, cooked, drained, without oil, with salt | 41,0 | 4,2 | 5,8 | 0,1 | 2,0 | 4/10 |
Brazilian leaf, ´Serralha´, braised (with oil, onion and garlic), unsalted | 41,0 | 3,3 | 2,3 | 2,1 | 4,3 | 4/10 |
Collard green, cooked, drained, with soy oil, unsalted | 41,0 | 2,6 | 1,1 | 2,9 | 2,8 | 3/10 |
Collard green, cooked, drained, with soy oil, with salt | 41,0 | 2,6 | 1,1 | 2,9 | 2,8 | 3/10 |
Green beans, pod, braised (with oil, garlic and onion), unsalted | 41,0 | 2,6 | 4,4 | 1,4 | 3,5 | 3/10 |
Beverage, cappuccino (low fat cow´s milk, coffee - 10% infusion and cocoa without sugar), without sugar, Brazil | 41,0 | 2,2 | 5,8 | 1,0 | 1,9 | 3/10 |
Baby food - ground meat beef (knuckle), cornmeal and spinach, with chicken broth, with onion, without oil, with salt | 41,0 | 1,9 | 7,5 | 0,4 | 1,5 | 3/10 |
Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, lemon juice, olives oil, with salt) | 41,0 | 1,7 | 0,8 | 3,4 | 2,2 | 3/10 |
Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), unsalted | 41,0 | 1,6 | 2,5 | 2,7 | 1,6 | 3/10 |
Salad, leaves, with sauce for salad, with salt (iceberg (crispyhead) and lollo rossa lettuce, watercress, with sauce for salad - parsley, lemon juice, olives oil, with salt) | 41,0 | 1,5 | 0,9 | 3,5 | 1,7 | 3/10 |
Cabbage, white, cooked, drained, with soy oil and, unsalted | 41,0 | 1,5 | 2,7 | 2,7 | 1,2 | 3/10 |
Cabbage, white, cooked, drained, with soy oil and, with salt | 41,0 | 1,5 | 2,7 | 2,7 | 1,2 | 3/10 |
Salad, leaves, with sauce for salad, with salt (iceberg (crispyhead) and lollo rossa lettuce, watercress, with sauce for salad - parsley, apple juice, olives oil, with salt) | 41,0 | 1,5 | 0,8 | 3,5 | 1,7 | 3/10 |
Juice, orange and beetroot, without sugar | 41,0 | 1,2 | 8,5 | 0,2 | 2,4 | 3/10 |
Salad, chard, with tomato, with olive oil, with salt | 41,0 | 1,2 | 2,7 | 2,8 | 1,4 | 3/10 |
Salad, radish, with sauce for salad - parsley, apple vinager, olive oil, with salt | 41,0 | 1,1 | 1,4 | 3,4 | 1,7 | 3/10 |
Salad, cabbage, white, raw, with sauce ( tomato, onion, parsley, vinegar and oil), unsalted | 41,0 | 1,1 | 3,1 | 2,6 | 1,6 | 3/10 |
Salad, cabbage, white, raw, with sauce ( tomato, onion, parsley, vinegar and oil), with salt | 41,0 | 1,0 | 3,2 | 2,6 | 1,6 | 3/10 |
Salsify, frozen, raw | 41,1 | 2,3 | 4,7 | 85,8 | 5,8 | 4/10 |
Palm heart, canned, drained | 41,5 | 2,5 | 5,5 | 90,2 | 2,2 | 3/10 |
Tomato sauce for pizza | 41,5 | 2,0 | 4,7 | 86,8 | 2,8 | 3/10 |
Onion, red, sautéed/pan-fried, without added fat | 41,5 | 1,7 | 7,5 | 87,9 | 2,1 | 3/10 |
Beetroot, cooked | 41,5 | 1,4 | 7,1 | 88,3 | 2,5 | 3/10 |
Baby food jar with vegetables and starchy food, from 4-6 months | 41,7 | 1,3 | 6,5 | 89,8 | 1,8 | 3/10 |
Yogurt, lactose free, low fat, natural (imported data) | 42,0 | 4,9 | 5,2 | 0,2 | 0,0 | 3/10 |
Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated | 42,0 | 3,6 | 1,1 | 91,4 | 0,6 | 3/10 |
Brazilian leaf, ´Serralha´, braised (with oil, onion and garlic), with salt | 42,0 | 3,3 | 2,6 | 2,1 | 4,3 | 4/10 |
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Protein
Low
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated is a standout for the general health angle.
Start with Yogurt, nonfat, with fruits, Artichokes, cooked, drained, without oil, with salt, Green beans, pod, braised (with oil, garlic and onion), with salt 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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