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
Anchovy, fried
Average protein
1,6 g
per 100g
Average carbs
12,5 g
per 100g
Average fat
49,0 g
per 100g
This list displays 100 foods from DATA.top_foods and DATA.foods with sodium content at or below 120 mg per 100 grams. It provides a clear view of which foods are naturally low in sodium, helping you make healthier choices based on your dietary goals.
This list displays 100 foods from DATA.top_foods and DATA.foods with sodium content at or below 120 mg per 100 grams. It provides a clear view of which foods are naturally low in sodium, helping you make general general healthier choices based on your dietary goals.
Among the standout options, Miso, soybean paste, vegetables, dry mix, Brazil ranks high for Protein with 22.2 grams per 100g, making it ideal for increasing Protein intake without added sodium. Anchovy, fried is notable for its high Protein content of over 20 grams and zero sodium, making it excellent for low-sodium, high-Protein diets. Soya, fried also provides substantial Protein (13.7 grams) with zero sodium, suitable for plant-based diets. Lastly, Pasta, raw offers a good carbohydrate source with zero sodium, useful for carbohydrate management.
Foods like Mussel, pickling brine and Mussel, pickled are also low in sodium but contain significant Protein and fats, making them versatile Protein sources. Oils such as Olive oil and Oil, flaxseed are nearly sodium-free and high in general general healthy fats, perfect for cooking or salads.
One common error is assuming all foods listed are equally suitable for all dietary goals; some may be high in fats or Carbs, which might not fit specific diets. Another mistake is ignoring portion sizes—values are per 100g, so actual intake can vary significantly. Lastly, overlooking added ingredients or preparation methods can change sodium content, especially with processed or cooked foods.
Start by identifying your primary nutrition goal, then select foods from the top of the list—like Anchovy, fried or Miso—that support your needs. Use the table to compare macro nutrients per 100g, but always adjust for your typical serving size. Incorporate these low-sodium options into your daily meals, and consider pairing them with fresh vegetables or general general healthy oils for balanced nutrition.
🔥 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, pickled | 699,9 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Mussel, pickling brine | 169,0 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Cereals, in powder, soluble | 385,0 | 5,7 | 89,7 | 0,4 | 2,3 | 2/10 |
Bevarage, milk, strawberry, light, Brazil | 36,0 | 4,2 | 4,8 | 0,0 | 0,0 | 3/10 |
Potato, peeled, roasted, with soy oil, without salt | 126,0 | 2,4 | 17,8 | 5,0 | 1,6 | 2/10 |
Banana, grilled, without butter, without sugar (average of 5 types - Nanica, Terra, Maçã, uro and Prata) | 125,0 | 1,5 | 29,1 | 0,2 | 2,3 | 2/10 |
Margarine, with milk, without salt, Brazil | 553,0 | 1,3 | 1,9 | 60,0 | 0,0 | 2/10 |
Baby food - avocado and banana, without sugar | 86,0 | 1,2 | 13,1 | 3,2 | 3,1 | 2/10 |
Salad, green, yellow, red bell pepper roasted, without oil, unsalted | 21,0 | 1,1 | 3,6 | 0,2 | 1,7 | 4/10 |
Baby food - peach and banana, without sugar | 71,0 | 1,1 | 16,3 | 0,2 | 2,1 | 2/10 |
Salad, green, yellow and red bell pepper, onion, raw, without oil, unsalted | 21,0 | 1,1 | 3,5 | 0,2 | 1,7 | 4/10 |
Baby food - guava and banana, without sugar | 72,0 | 1,1 | 16,1 | 0,4 | 4,0 | 2/10 |
Salad, green, yellow and red bell pepper, raw, without oil, unsalted | 20,0 | 1,1 | 3,5 | 0,2 | 1,7 | 4/10 |
Salad, green bell pepper, raw, without oil, unsalted | 17,0 | 0,9 | 2,8 | 0,3 | 1,6 | 4/10 |
Baby food - banana, with orange, without sugar | 34,0 | 0,7 | 7,5 | 0,1 | 0,0 | 2/10 |
Salad, cucumber, without oil, unsalted | 8,0 | 0,7 | 1,2 | 0,1 | 1,0 | 3/10 |
Juice, watermelon, without sugar | 22,0 | 0,5 | 4,8 | 0,0 | 0,1 | 2/10 |
Juice, brazilian fruit ´jabuticaba´, without sugar | 19,0 | 0,1 | 4,4 | 0,1 | 0,7 | 2/10 |
Banana, raw, Brazil (average of 5 types - Nanica, Terra, Maçã, Ouro and Prata) | 103,0 | 0,0 | 25,3 | 0,2 | 2,0 | 1/10 |
Oil, avocado, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Sweeteners, sucralose, powder, (imported date) | 365,0 | 0,0 | 91,2 | 0,0 | 0,0 | 1/10 |
Oil, rice, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Tequila | 0,0 | 0,0 | 0,0 | 0,0 | 0,0 | 2/10 |
Cherry, raw (imported date) | 57,0 | 0,0 | 13,9 | 0,2 | 2,1 | 1/10 |
Kombucha (imported data) | 3,0 | 0,0 | 0,8 | 0,0 | 0,1 | 2/10 |
Oil, sesame (imported date) | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Soye, oil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Oil, canola, fried | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Bell pepper, cooked, drained, without oil, without salt, Brazil (average of different types) | 19,0 | 0,0 | 4,1 | 0,3 | 1,9 | 4/10 |
Oil, cotton, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Oil, soy, fried | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Oil, palm, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Oil, sunflower, baked or roasted | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Bovine fat, tallow (imported date) | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Syrup, fruit (imported date) | 340,0 | 0,0 | 85,1 | 0,0 | 0,1 | 1/10 |
Oil, coconut (imported date) | 892,0 | 0,0 | 0,0 | 99,1 | 0,0 | 2/10 |
Nuts, hazelnuts, dried, wihtout salt (imported date) | 594,0 | 0,0 | 8,2 | 62,4 | 9,4 | 3/10 |
Fructose | 400,0 | 0,0 | 100,0 | — | 0,0 | 1/10 |
Hydrogenated fat, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Spelt, flour, raw (imported data) | 268,0 | 0,0 | 61,8 | 2,3 | 7,4 | 2/10 |
Oil, olives, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Banana, dried, Brazil | 243,0 | 0,0 | 59,7 | 0,5 | 4,8 | 2/10 |
Oil, soy, cooked | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Oil, corn, Brazil | 900,0 | 0,0 | 0,0 | 100,0 | 0,0 | 2/10 |
Olive oil | 899,0 | 0,0 | 0,0 | 99,9 | 0,0 | 2/10 |
Food
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Food
Protein
High
Carbs
Moderate
Fat
Moderate
Calories
Moderate
Summary
Decide better
It groups 100 foods with sodium content at or below 120 mg per 100 g, helping you identify low-sodium options for a healthier diet.
Begin with foods like Miso, soybean paste, vegetables, dry mix, Brazil, Anchovy, fried, and compare their protein, fiber, and calorie content.
All values are per 100 g; adjust portions accordingly for your meal planning.
Focus on macro nutrients like protein, carbs, fats, and sodium per 100 g to evaluate suitability for your goals.
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