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 flour
Average protein
15,0 g
per 100g
Average carbs
35,0 g
per 100g
Average fat
14,2 g
per 100g
This list features 100 foods optimized for low sodium intake while supporting muscle gain. Soy flour is a standout, given its high protein content and very low sodium levels, making it ideal for muscle development without excess salt.
Complete nutrition guide for low sodium foods for muscle gain, with practical comparisons based on calories, protein, carbohydrates, fat, fiber, and key nutrients.
This list features 100 foods optimized for low sodium intake while supporting muscle gain. Soy flour is a standout, given its high Protein content and very low sodium levels, making it ideal for muscle development without excess salt.
Complete nutrition guide for low sodium foods for muscle gain, with Practical food comparisons based on Calories, Protein, carbohydrates, Fat, Fiber, and key nutrients.
This list is curated with an editorial focus on muscle gain. It groups foods that have low sodium content (up to 120 mg per 100 g) and offer at least 8 grams of Protein, ensuring they support muscle growth without unnecessary salt intake.
Values are standardized per 100 g serving to help you compare macros and nutrients easily. Use these metrics to fit foods into your daily diet based on your specific goals like muscle gain or general health maintenance.
Among the standout foods, the top-ranked options include:
For muscle gain, prioritize foods with high Protein and low sodium, like soy flour, anchovies, and dried soybeans. When selecting, compare macros per 100 g to ensure you're meeting your Protein needs without exceeding salt limits.
If you're focused on weight loss, watch the calorie density while maintaining Protein intake. For general nutrition general health, aim for a balanced profile with essential nutrients and Fiber, ensuring low sodium helps manage blood pressure and cardiovascular general health.
Start by incorporating top-ranked low sodium, high-Protein foods like soy flour and anchovies into your meal planning. Compare their macro profiles to your daily macros and adjust your portions accordingly. Remember, this list is a guide—always consider your unique dietary needs and consult a nutrition professional for personalized advice.
🔥 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 |
|---|---|---|---|---|---|---|
Miso, soybean paste, vegetables, dry mix, Brazil | 239,0 | 22,2 | 18,5 | 8,5 | 11,0 | 5/10 |
Anchovy, fried | 136,0 | 20,1 | 0,5 | 6,0 | 0,0 | 5/10 |
Soya, fried | 139,0 | 13,7 | 10,3 | 4,8 | — | 3/10 |
Soya, fried | 585,6 | 13,7 | 10,3 | 4,8 | — | 2/10 |
Pasta, raw | 338,0 | 12,0 | 68,0 | 2,0 | 5,0 | 3/10 |
Mussel, pickling brine | 169,0 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Mussel, pickled | 699,9 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Pasta, with vegetables, raw | 334,0 | 12,0 | 67,0 | 2,0 | 6,0 | 3/10 |
Corn flour | 363,0 | 8,7 | 76,0 | 2,7 | 3,0 | 2/10 |
Corn flour | 324,0 | 8,3 | 66,3 | 2,8 | 9,4 | 3/10 |
Breakfast cereal, wheat, oat, corn and honey | 392,0 | 8,0 | 79,0 | 4,9 | 3,0 | 2/10 |
Linguiça, mista, cozida, s/ óleo, s/ sal | 402,0 | 20,5 | 3,6 | 34,0 | 0,0 | 4/10 |
Chicken sausage, breaded (breadcrumbs, egg and refined wheat flour), deep fried (with soy oil), with salt, Brazil | 342,0 | 17,3 | 16,1 | 23,2 | 0,8 | 3/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Pine nut, raw, in shell | 689,0 | 14,0 | 3,9 | 68,6 | 8,5 | 4/10 |
Pine nut | 689,0 | 14,0 | 4,0 | 68,6 | 1,9 | 3/10 |
Soybean, dry, soaked, boiled | 570,3 | 14,0 | 3,8 | 7,2 | 6,1 | 4/10 |
Brazilian recipe, with rice and jerked beef, with salt, Brazil (white rice, jerked beef, onion, tomato, parsley, with soy oil, with salt) | 147,0 | 10,7 | 10,1 | 7,1 | 1,5 | 3/10 |
Rye flour | 353,0 | 8,2 | 75,9 | 1,8 | 11,7 | 3/10 |
Corn, sweet, grain, braised (with oil, onion and garlic), unsalted | 177,0 | 8,4 | 31,4 | 2,0 | 5,0 | 3/10 |
Peanut, raw, in shell | 547,0 | 25,2 | 7,9 | 46,0 | 8,1 | 5/10 |
Harina de avena instantánea | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Farinha de aveia instantânea | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Instant oat flour | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Oat, raw | 387,0 | 15,0 | 66,3 | 6,9 | 10,6 | 4/10 |
Wheat whole flour | 341,0 | 11,5 | 68,8 | 2,2 | 4,0 | 3/10 |
Rye flour | 295,0 | 10,0 | 59,7 | 1,8 | 15,0 | 4/10 |
White bread, without salt | 258,0 | 8,0 | 53,9 | 1,1 | 3,5 | 2/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, without salt | 100,0 | 8,4 | 13,1 | 1,6 | 7,3 | 4/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Salad dressing, Caesar, homemade, with salt, Brazil (anchovy fillet, lemon juice, mayonnaise, garlic, mustard sauce, worcestershire sauce, olive oil, apple vinegar, with salt) | 229,0 | 14,7 | 3,8 | 17,2 | 0,5 | 4/10 |
Nut | 600,0 | 14,0 | 3,3 | 59,0 | 5,2 | 4/10 |
nut, raw, in shell | 600,0 | 14,0 | 3,3 | 59,0 | 5,2 | 4/10 |
Ground wheat, raw | 343,0 | 12,6 | 70,4 | 1,2 | 4,0 | 3/10 |
Bread, integral, with out salt | 247,0 | 10,9 | 44,0 | 3,0 | 6,0 | 3/10 |
white bread, toasted, without salt | 300,0 | 10,1 | 59,2 | 2,5 | 4,5 | 3/10 |
Flour | 326,0 | 10,0 | 71,5 | — | 3,5 | 3/10 |
Pinto bean, dried, steeped, boiled | 383,6 | 8,4 | 13,7 | 0,2 | 8,7 | 3/10 |
Pinto bean, dried, steeped, boiled | 90,0 | 8,4 | 13,7 | 0,2 | 8,7 | 4/10 |
Onion bread, homemade (refined and whole wheat flour, onion, yeast, sugar and salt) | 502,0 | 9,1 | 57,7 | 26,1 | 1,2 | 2/10 |
Peanut, caramelized | 555,0 | 20,7 | 30,5 | 38,9 | 6,8 | 4/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Brazil nut, caramelized | 594,0 | 11,0 | 29,6 | 47,9 | 6,0 | 3/10 |
Broad bean, dried | 334,0 | 23,0 | 56,0 | 2,0 | 19,0 | 6/10 |
Oat, fiber, Brazil | 345,0 | 19,3 | 41,4 | 11,4 | 16,0 | 5/10 |
Soybean, flour | 418,0 | 34,5 | 23,5 | 20,6 | 17,3 | 7/10 |
Pop corn, without oil, without salt | 337,0 | 12,0 | 62,9 | 4,2 | 15,0 | 4/10 |
Wheat whole flour | 316,0 | 11,5 | 62,6 | 2,2 | 9,0 | 3/10 |
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Protein
High
Carbs
Moderate
Fat
Moderate
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Soy flour is a standout for the muscle gain angle.
Start with Miso, soybean paste, vegetables, dry mix, Brazil, Anchovy, fried, Soya, fried 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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