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 curated list features 100 foods from DATA.foods and DATA.top_foods that are low in calories, specifically up to 160 kcal per 100g serving, and rich in essential nutrients. It aims to help you compare options based on calories, protein, carbs, fats, fiber, and key minerals, empowering you to make informed, practical choices for balanced nutrition.
This curated list features 100 foods from DATA.foods and DATA.top_foods that are low in Calories, specifically up to 160 kcal per 100g serving, and rich in essential nutrients. It aims to help you compare options based on Calories, Protein, Carbs, fats, Fiber, and key minerals, empowering you to make informed, practical choices for balanced nutrition.
Among the standout foods, Yogurt, nonfat, with fruits leads with only 40 kcal per 100g but provides nearly 4g of Protein, making it ideal for those seeking high Protein with minimal Calories. Artichokes (both cooked and frozen raw) are notable for their high Fiber content—up to 5.68g—and minerals like magnesium and potassium, supporting digestion and cardiovascular general general health. Additionally, green beans, braised or cooked with salt, offer low Carbs, good vitamin C, and moderate Protein. Leafy greens such as lettuce, arugula, and watercress provide vitamins A and C with very few Calories, making them nutrient-dense choices in your daily diet.
For weight loss, prioritize foods like artichokes, green beans, and leafy greens, which are low in Calories and high in Fiber, helping you feel full and satisfied. If your goal is muscle gain, look for higher-Protein options such as nonfat yogurt or certain seafood like baby clams, keeping an eye on their calorie content to avoid excess intake. For general nutrition general general health, diversify your intake with a variety of vegetables—broccoli, cauliflower, spinach—that deliver vitamins and antioxidants with minimal Calories. Use the data as a guide for meal planning, adjusting portion sizes accordingly, as these nutrient values are based on 100g servings.
Start incorporating foods like yogurt, artichokes, and leafy greens into your meals. Use the food comparison data to select options that align with your goals—whether it's reducing calorie intake or increasing Protein. Remember, this list provides educational insights based on macro and micronutrient content, not personalized dietary advice. Experiment with different combinations to create satisfying, nutritious, low-calorie meals that support your general general health journey.
🔥 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
The list includes 100 foods like yogurt, artichokes, green beans, and various leafy greens, all filtered for calories up to 160 kcal per 100g.
Compare foods based on calories, protein, carbs, and fiber to select options that match your weight loss, muscle gain, or overall health goals.
Values are based on 100g servings. Adjust for your actual portion sizes, and consider the macro and micronutrient profiles for balanced nutrition.
Avoid focusing only on calories, ignoring portion sizes, limiting yourself to few foods, or assuming that low-calorie foods are automatically healthy.
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