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
Boiled meat with vegetables, prepacked
Average protein
7,6 g
per 100g
Average carbs
5,8 g
per 100g
Average fat
13,4 g
per 100g
This list has 100 options focused on Calories; Boiled meat with vegetables, prepacked leads the ranking with 51.7 kcal per 100 g (routine lens).
To minimize Calories, Fruit mousse, with cottage cheese, 0% fat, with sugar(s) and sweetener(s), fortified with calcium, refrigerated ranks among the lowest values (51.7 kcal per 100 g), yet the list reaches 83 kcal — adjust your real portion.
This list has 100 options focused on Calories; Boiled meat with vegetables, prepacked leads the ranking with 51.7 kcal per 100 g (routine lens).
To minimize Calories, Fruit mousse, with cottage cheese, 0% fat, with sugar(s) and sweetener(s), fortified with calcium, refrigerated ranks among the lowest values (51.7 kcal per 100 g), yet the list reaches 83 kcal — adjust your real portion.
Among 100 foods ranked by Calories, Fruit mousse, with cottage cheese, 0% fat, with sugar(s) and sweetener(s), fortified with calcium, refrigerated leads with 51.7 kcal per 100 g. The list spans 51.7 kcal to 83 kcal, averaging 70.7 kcal.
Editorial angle: routine.
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 |
|---|---|---|---|---|---|---|
Fruit mousse, with cottage cheese, 0% fat, with sugar(s) and sweetener(s), fortified with calcium, refrigerated | 51,7 | 6,2 | 5,5 | 85,4 | 1,2 | 4/10 |
Quark or dairy specialty, on a fruit layer, 0% fat, with sweetener(s), no added sugars, fortified with vitamin D | 53,0 | 6,9 | 5,6 | — | 1,7 | 4/10 |
Mussel stewed with vegetables, unsalted (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Mussel stewed with vegetables, with salt (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Broad beans, seeds, cooked (50% seeds 50% water), without oil, with salt | 56,0 | 5,5 | 7,7 | 0,3 | 4,5 | 4/10 |
Fresh cream cheese mousse, on a fruit layer, 0% fat, with sweetener(s), fortified with calcium and vitamin D | 56,2 | 6,5 | 6,0 | — | 1,4 | 4/10 |
Broad bean, dried, steeped, boiled | 57,0 | 5,8 | 7,2 | 0,6 | 6,5 | 4/10 |
Broad bean, dried, steeped, boiled | 57,0 | 5,8 | 7,2 | 0,6 | 6,5 | 4/10 |
Shrimp with potato and vegetables, unsalted (shrimp, potato, carrot, zucchini, broccoli, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 59,0 | 8,0 | 2,7 | 1,9 | 1,2 | 4/10 |
Shrimp with potato and vegetables, with salt (shrimp, potato, carrot, zucchini, broccoli, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 59,0 | 8,0 | 2,7 | 1,9 | 1,2 | 4/10 |
Soup, cream, green pea, industrialized, frozen, prepared, Brazil | 59,0 | 5,5 | 6,4 | 1,2 | 6,8 | 4/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Pea, frozen, boiled | 60,0 | 6,0 | 6,9 | 0,9 | 7,3 | 5/10 |
Green beans, pod, fresh, braised (with oil, onion and garlic), with salt | 61,0 | 5,7 | 5,7 | 1,8 | 8,9 | 5/10 |
Pea, frozen, raw | 61,0 | 5,4 | 8,8 | 0,5 | 4,7 | 4/10 |
Garden peas, cooked | 61,4 | 5,8 | 4,7 | 82,9 | 5,8 | 4/10 |
Broad bean, to shell, fresh, raw | 61,5 | 6,8 | 4,2 | 76,8 | 5,8 | 4/10 |
Soya, sauce | 62,0 | 8,7 | 6,7 | 0,1 | 1,6 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, unsalted (black turtle bean, with meat beef (shin), with pasta, with potato, zucchini, cabbage and chayote, with meat broth, with oil, onion and garlic, unsalted) | 62,0 | 5,2 | 6,3 | 1,7 | 2,9 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, unsalted (black turtle bean, with met beef (shin), with pasta, with potatoes, pumpkin, cabbage and chayote, with meat broth, with oil, onion and garlic, unsalted) | 62,0 | 5,2 | 6,3 | 1,7 | 2,9 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, with salt (black turtle bean, with meat beef (shin), with pasta, with potato, zucchini, cabbage and chayote, with meat broth, with oil, onion and garlic, with salt) | 62,0 | 5,2 | 6,3 | 1,7 | 2,9 | 4/10 |
Squid stewed with vegetables, unsalted (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Squid stewed with vegetables, with salt (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Broad bean, fresh, frozen, boiled/cooked in water | 63,6 | 5,6 | 7,4 | 80,5 | 5,8 | 4/10 |
pea, frozen, raw | 65,0 | 5,3 | 10,0 | 0,4 | 7,8 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, with salt (black turtle bean, with met beef (shin), with pasta, with potatoes, pumpkin, cabbage and chayote, with meat broth, with oil, onion and garlic, with salt) | 65,0 | 5,3 | 7,0 | 1,7 | 3,0 | 4/10 |
Garden peas, frozen, cooked | 65,8 | 5,2 | 8,0 | 79,5 | 5,5 | 4/10 |
Seafood with vegetables, with salt (seafood - shrimp, squid, mussel, octopus, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 66,0 | 9,4 | 2,5 | 2,0 | 1,3 | 4/10 |
Seafood with vegetables, unsalted (seafood - shrimp, squid, mussel, octopus, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 66,0 | 9,4 | 2,5 | 2,0 | 1,3 | 4/10 |
Brazilian recipe, sauce, with okra and shrimp, unsalted (okra, fresh and dry shrimp, tomato, flour cassava, fresh herbs (parsley, cilantro/coriander, chives), brazilian leaf ´azedinha/vinagreira´, toasted sesame, onion, garlic, vinegar, lemon juice, pepper, with olives oil, unsalted) | 66,0 | 5,6 | 2,7 | 3,6 | 3,0 | 4/10 |
Brazilian recipe, sauce, with okra and shrimp, c/ sal (okra, fresh and dry shrimp, tomato, flour cassava, fresh herbs (parsley, cilantro/coriander, chives), brazilian leaf (´azedinha/vinagreira´), toasted sesame, onion, garlic, vinegar, lemon juice, pepper, with olives oil, with salt) | 66,0 | 5,6 | 2,7 | 3,6 | 3,0 | 4/10 |
Canned peas | 66,0 | 5,6 | 9,7 | 0,5 | 3,4 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, unsalted (black turtle bean, with meat beef (shin), with pasta, with potato, pumpkin and cabbage, with meat broth, with oil, onion and garlic, unsalted) | 66,0 | 5,5 | 7,0 | 1,8 | 3,3 | 4/10 |
Soup, black turtle bean, with beef, with pasta, with vegetables, with salt (black turtle bean, with meat beef (shin), with pasta, with potato, pumpkin and cabbage, with meat broth, with oil, onion and garlic, with salt) | 66,0 | 5,5 | 7,0 | 1,8 | 3,3 | 4/10 |
Portuguese recipe soup, with meat beef, with beans red kidney, with salt (meat beef, with meat broth, carrot, cabbage, turnip, potato and beans red kidney, with oil, onion and garlic, with salt) | 67,0 | 7,9 | 3,7 | 2,2 | 1,5 | 4/10 |
Portuguese recipe soup, with meat beef and vegetables, with ebans red kidney, unsalted (meat beef, with meat broth, carrot, cabbage, turnip, potato and beans red kidney, with oil, onion and garlic, unsalted) | 67,0 | 7,9 | 3,7 | 2,2 | 1,5 | 4/10 |
Brazilian recipe (beef rumen (tripe), potato, carrot, tomato, bell pepper, parsley and chive, with oil, onion and garlic, with salt) | 67,0 | 7,2 | 3,7 | 2,6 | 1,1 | 4/10 |
Stuffed eggplant, with chicken breast, with salt (grilled eggplant, with braised chicken breast , with tomato sauce (tomato, with oil, onion and garlic), with salt) | 68,0 | 9,3 | 2,1 | 2,4 | 2,4 | 4/10 |
Brazilian recipe (beef rumen (tripe), potato, carrot, tomato, bell pepper, parsley and chive, with oil, onion and garlic, unsalted) | 68,0 | 7,2 | 3,7 | 2,6 | 1,1 | 4/10 |
Hyacinth bean, seeds, cooked, with water, without oil, with salt | 68,0 | 5,6 | 10,6 | 0,4 | 3,9 | 3/10 |
Broad beans, seeds, cooked (50% seeds 50% water), with oil, onion and garlic, with salt | 69,0 | 5,4 | 8,6 | 1,5 | 4,4 | 4/10 |
Soup, meat beef, with pasta, with vegetables, unsalted (meat beef (shin), with pasta, with potato, zucchini, spinach, carrots and tomato puree, with meat broth, with oil, onion and garlic, unsalted) | 70,0 | 7,4 | 5,1 | 2,2 | 1,0 | 4/10 |
Soup, meat beef, with pasta, with vegetables, with salt (meat beef (shin), with pasta, with potato, zucchini, spinach, carrots and tomato puree, with meat broth, with oil, onion and garlic, with salt) | 70,0 | 7,4 | 5,1 | 2,2 | 1,0 | 4/10 |
Brazilian recipe, with white bean, beef rumen (tripe), potato, carrot, tomato, bell pepper, parsley and chive, with oil, onion and garlic, unsalted | 70,0 | 6,4 | 6,2 | 2,2 | 1,8 | 4/10 |
Brazilian recipe, with white bean, beef rumen (tripe), potato, carrot, tomato, bell pepper, parsley and chive, with oil, onion and garlic, with salt | 70,0 | 6,4 | 6,2 | 2,2 | 1,8 | 4/10 |
Broad bean, peeled, fresh, frozen, boiled/cooked in water | 71,9 | 6,4 | 9,0 | 80,7 | 2,9 | 4/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, unsalted | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, with salt | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Baby food - whitefish (saltwater), pumpkin, sweet potato and collard green, with chicken broth, with onion, without oil, with salt | 72,0 | 7,2 | 6,6 | 1,9 | 1,5 | 4/10 |
Baby food - whitefish (saltwater), pumpkin (jerimum), sweet potato and collard green, with fish broth, with onion, without oil, unsalted | 72,0 | 7,1 | 6,6 | 1,9 | 1,5 | 4/10 |
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Protein
Moderate
Carbs
Low
Fat
High
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Boiled meat with vegetables, prepacked is a standout for the routine angle.
Start with Fruit mousse, with cottage cheese, 0% fat, with sugar(s) and sweetener(s), fortified with calcium, refrigerated, Quark or dairy specialty, on a fruit layer, 0% fat, with sweetener(s), no added sugars, fortified with vitamin D, Mussel stewed with vegetables, unsalted (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) 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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