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
15,2 g
per 100g
Average carbs
1,7 g
per 100g
Average fat
22,0 g
per 100g
This list has 100 options focused on Carbs; Soy protein leads the ranking with 0 g per 100 g (routine lens).
To minimize Carbs, Preserved gizzards, duck, canned ranks among the lowest values (0 g per 100 g), yet the list reaches 2.72 g — adjust your real portion.
This list has 100 options focused on Carbs; Soy protein leads the ranking with 0 g per 100 g (routine lens).
To minimize Carbs, Preserved gizzards, duck, canned ranks among the lowest values (0 g per 100 g), yet the list reaches 2.72 g — adjust your real portion.
Among 100 foods ranked by Carbs, Preserved gizzards, duck, canned leads with 0 g per 100 g. The list spans 0 g to 2.72 g, averaging 1.7 g.
Editorial angle: routine.
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 55 kcal to 598 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 |
|---|---|---|---|---|---|---|
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Chitterling sausage, reheated in a frying pan | 270,0 | 22,5 | 0,0 | 55,5 | 1,0 | 5/10 |
Black seabream, raw | 129,0 | 20,5 | 0,0 | 72,9 | 1,0 | 5/10 |
Cheese, parmesan, Brazil | 443,0 | 31,9 | 0,1 | 35,0 | 2,4 | 5/10 |
Black pudding, to cook | 297,0 | 12,2 | 0,3 | 57,2 | 1,4 | 3/10 |
Beef on skewer, cooked | 136,0 | 21,9 | 0,3 | 69,2 | 3,0 | 6/10 |
Stuffed salmon, prepacked | 227,0 | 18,8 | 0,4 | — | 2,4 | 4/10 |
Mortadella with pistachios, pure pork | 317,0 | 14,4 | 0,4 | 52,1 | 2,0 | 4/10 |
Meat, chicken, breast, without skin, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 128,0 | 25,6 | 0,4 | 2,7 | 1,4 | 6/10 |
Atlantic herring, smoked | 163,0 | 18,1 | 0,4 | 67,7 | 1,0 | 4/10 |
Anchovy, fillets, marinated in oriental style (oil,chili pepper…), semi-preserved, drained | 165,0 | 19,6 | 0,5 | 60,2 | 1,1 | 5/10 |
Caen-style tripe, prepacked | 120,0 | 20,4 | 0,5 | 74,0 | 1,5 | 5/10 |
Anchovy, fillets, salted, in sunflower oil, semi-preserved, drained | 211,0 | 24,5 | 0,5 | — | 1,5 | 5/10 |
Chitterling sausage, grilled/pan-fried | 301,0 | 24,5 | 0,5 | 48,7 | 1,0 | 5/10 |
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 |
Brazilian recipe, with beef lung, palm oil and coriander (cilantro), with salt (beef lung, dried shrimp, nuts cashew, peanut, lemon juice, coconut milk, coriander (cilantro), ginger, with palm oil, with oil, onion and garlic, with black pepper, with salt) | 164,0 | 15,7 | 0,7 | 10,9 | 2,0 | 4/10 |
Cheese for tartiflette, soft with mixed rind, from cow's milk | 320,0 | 20,2 | 0,7 | — | 1,0 | 4/10 |
Pork belly, cured, smoked, raw | 303,0 | 15,6 | 0,8 | 53,9 | 1,0 | 4/10 |
Brazilian recipe, with chicken, palm oil and coriander (cilantro), with salt (chicken, dried, nuts cashew, peanut, lemon juice, coconut milk, coriander (cilantro), ginger, with palm oil, with oil, onion and garlic, with black pepper, with salt) | 214,0 | 21,3 | 0,8 | 13,9 | 1,8 | 5/10 |
Dry sausage, from Lyon, pure pork | 255,0 | 12,8 | 0,8 | — | 1,0 | 3/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Devilled pork shoulder in mustard sauce, prepacked | 102,0 | 13,0 | 1,0 | — | 2,5 | 4/10 |
Molokhia,beef-based mdish with jute mallow (or nalta jute), home-made | 189,0 | 10,6 | 1,2 | 67,7 | 4,7 | 4/10 |
Brazilian recipe, with cassava flout ´maniva´, with salt (flour cassava (´maniva´), bacon, desalted jerkey beef, meat pork (loin, earl, tail, and desalted ribs), beef rumen, pork sausage, blood pork sausage, garlic, chilli, without oil, with salt) | 123,0 | 9,9 | 1,2 | 8,7 | 2,1 | 4/10 |
Brazilian recipe, with cassava flour ´maniva´, unsalted (ground wild cassava leaf ´maniva´, bacon, desalted jerkey beef, meat pork (loin, earl, tail, and desalted ribs), beef rumen, pork sausage, blood pork sausage, garlic, chilli, without oil , unsalted) | 123,0 | 10,0 | 1,3 | 8,7 | 2,2 | 4/10 |
Meat, breast chicken, with vegetables - broccoli and carrot, with oil, onion and garlic, with salt | 98,0 | 16,6 | 1,4 | 3,0 | 1,4 | 5/10 |
Anchovy, fillets, salted, in olive oil, semi-preserved, drained | 197,0 | 25,0 | 1,4 | — | 1,1 | 5/10 |
Poultry on skewer, cooked | 134,0 | 23,1 | 1,4 | 68,0 | 3,0 | 6/10 |
Strasbourg sausage, to cook | 291,0 | 12,4 | 1,4 | 57,9 | 1,4 | 3/10 |
Meat, beef, chuck, cooked, with pequi, bell pepper, with soy oil, onion and garlic, chives and parsley, black pepper, nutmeg, with salt, Brazil | 207,0 | 19,1 | 1,4 | 13,9 | 1,9 | 4/10 |
Brazilian recipe, with fish and coconut milk, with salt (fish, marine, blue shark (steak), tomato, bell pepper, cilantro (coriander), coconut milk, palm oil, with oil, onion and garlic, with salt) | 121,0 | 18,6 | 1,5 | 4,6 | 1,4 | 5/10 |
Meat, chicken, breast, braised (with oil, onion and garlic), with vegetables (carrot and pod), unsalted | 89,0 | 15,5 | 1,5 | 2,3 | 1,2 | 5/10 |
Brazilian recipe (lobster, tomato, bell pepper, coriander, coconut milk, palm oil, with oil, onion and garlic, with salt) | 104,0 | 14,1 | 1,5 | 4,6 | 1,4 | 4/10 |
Brazilian recipe, with desalted cod and eggs, with salt (desalted cod, scrambled eggs, tomato, bell pepper, coconut milk, parsley, baking powder, with olive oil, onion, with black pepper, with salt) | 156,0 | 13,8 | 1,5 | 10,5 | 1,4 | 4/10 |
Brazilian recipe (shrimp, tomato, bell pepper, coriander, coconut milk, palm oil, with oil, onion and garlic, unsalted) | 103,0 | 13,1 | 1,5 | 4,9 | 1,4 | 4/10 |
Brazilian recipe (lobster, tomato, bell pepper, coriander, coconut milk, palm oil, with oil, onion and garlic, unsalted) | 104,0 | 14,1 | 1,6 | 4,6 | 1,4 | 4/10 |
Crustacean, shrimp, ´Sete Barbas´, without head, shelled, fried (with soy oil), with salt | 220,0 | 18,3 | 1,6 | 15,6 | 1,2 | 4/10 |
Meat, goat, cooked, with vegetables - carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, with salt | 102,0 | 16,8 | 1,6 | 3,2 | 1,2 | 5/10 |
Meat, chicken, whole, stewed, c/ okra, parsley, with tomato sauce (tomato, with oil, onion and garlic), with black pepper, with salt | 136,0 | 16,3 | 1,7 | 7,1 | 1,2 | 4/10 |
Meat, chicken, whole, stewed, c/ okra, parsley, with tomato sauce (tomato, with oil, onion and garlic), with black pepper, unsalted | 136,0 | 16,3 | 1,7 | 7,1 | 1,2 | 4/10 |
Snail in parsley butter, prepacked, cooked | 275,0 | 12,9 | 1,8 | 57,2 | 1,2 | 3/10 |
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Meat, goat, cooked, with vegetables b carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, unsalted | 103,0 | 16,8 | 1,8 | 3,2 | 1,4 | 5/10 |
European pilchard or sardine, in tomato sauce, canned, drained | 194,0 | 20,2 | 1,8 | 64,9 | 1,0 | 5/10 |
Meat, chicken, stewed, with pequi, bell pepper, tomato, parsley, nutmeg, with oil, onion and garlic, with black pepper, with salt | 175,0 | 16,3 | 1,8 | 11,4 | 2,0 | 4/10 |
Meat, chicken, stewed, with pequi, bell pepper, tomato, parsley, nutmeg, with oil, onion and garlic, with black pepper, unsalted[ | 175,0 | 16,3 | 1,9 | 11,4 | 2,0 | 4/10 |
Rillettes, tuna, prepacked | 235,0 | 13,6 | 1,9 | 63,5 | 1,7 | 4/10 |
Meat, beef, chuck, cooked, with pequi, bell pepper, with oil, onion and garlic, with nutmeg, with black pepper, unsalted | 212,0 | 19,7 | 1,9 | 13,9 | 1,9 | 5/10 |
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Protein
High
Carbs
Low
Fat
High
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Soy protein is a standout for the routine angle.
Start with Preserved gizzards, duck, canned, Chitterling sausage, reheated in a frying pan, Black seabream, raw 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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