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
Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil
Average protein
16,3 g
per 100g
Average carbs
5,5 g
per 100g
Average fat
3,9 g
per 100g
This list has 100 options focused on Magnesium; Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil leads the ranking with 2270 mg per 100 g (muscle gain lens).
For Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g; the list spans 42.4 mg to 2270 mg (average 106.4 mg).
This list has 100 options focused on Magnesium; Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil leads the ranking with 2270 mg per 100 g (muscle gain lens).
For Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g; the list spans 42.4 mg to 2270 mg (average 106.4 mg).
Among 100 foods ranked by Magnesium, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil leads with 2270 mg per 100 g. The list spans 42.4 mg to 2270 mg, averaging 106.4 mg.
Editorial angle: muscle gain.
Use Magnesium 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 43 kcal to 220 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.
Pick two or three top items, compare Magnesium with calories and build your real portion before deciding what enters your routine.
🔥 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 |
|---|---|---|---|---|---|---|
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Soluble coffee, decaffeinated, powder | 219,0 | 11,6 | 42,6 | 0,2 | 0,0 | 2/10 |
Periwinkle, boiled | 94,0 | 20,8 | — | 1,2 | 0,0 | 5/10 |
Soluble coffe, decaffeinated, powder | 118,0 | 13,8 | 15,3 | 0,2 | 20,7 | 6/10 |
Snail | 85,0 | 16,1 | 2,0 | 1,4 | — | 5/10 |
Brazilian recipe, with fish and seafood, with salt, Brazil [fish broth, marine fish (blue shark), shrimp, squid, octopus, mussels, tomato, bell pepper, coriander, lemon juice, with black and red pepper, with oil, onion and garlic, with salt] | 73,0 | 12,2 | 2,0 | 1,9 | 0,4 | 5/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Hyacinth bean, seeds, soaking water, cooked, drained, without oil, with salt | 108,0 | 8,8 | 16,8 | 0,6 | 6,2 | 3/10 |
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 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, unsalted | 100,0 | 8,4 | 13,0 | 1,6 | 7,2 | 4/10 |
barnacle, raw | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
Barnacles | 59,0 | 13,6 | 0,0 | 0,5 | 0,0 | 5/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
prawn, raw | 93,0 | 20,1 | 0,0 | 1,4 | 0,0 | 6/10 |
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 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 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 |
Tofu | 119,0 | 11,5 | 3,3 | 6,6 | 0,3 | 4/10 |
Fish, saltwater, anchovy (aliche), canned (drained solids) (imported date) | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Fish, anchovy, canned, in oil, drained (imported date) | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Anchovy in vegetable oil | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Prawn, raw | 110,0 | 24,3 | 1,5 | 0,8 | 0,0 | 6/10 |
Prawn, raw | 97,0 | 22,4 | 0,0 | 0,8 | 0,0 | 6/10 |
Red shrimp, frozen, peeled, raw | 88,0 | 18,0 | 0,0 | 1,8 | 0,0 | 5/10 |
Red shrimp, frozen, peeled, raw | 94,0 | 18,0 | 1,5 | 1,8 | 0,0 | 5/10 |
Soybean, fresh | 158,0 | 13,0 | 11,1 | 6,8 | 4,2 | 3/10 |
Edamame, cooked, without oil, with salt | 109,0 | 11,9 | 3,7 | 5,2 | 5,2 | 5/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Bean, white, cooked, without oil, with salt | 117,0 | 9,7 | 18,8 | 0,3 | 6,3 | 4/10 |
Edamame, cooked, with oil, onion and garlic, with salt | 117,0 | 11,5 | 4,1 | 6,0 | 5,1 | 5/10 |
Edamame, cooked, with oil, onion and garlic, unsalted | 118,0 | 11,5 | 4,1 | 6,2 | 5,1 | 5/10 |
Bean, white, cooked, with olive oil, unsalted | 141,0 | 9,4 | 18,3 | 3,3 | 6,1 | 3/10 |
Bean, white, cooked, with olive oil, with salt | 140,0 | 9,4 | 18,2 | 3,3 | 6,1 | 3/10 |
Sandwich, whole wheat bread, with chicken and vegetables, with olive oil, with salt, Brazil (whole wheat bread, chicken breast, zucchini, lemon juice, sesame seeds, olive oil, chives, paprika, black pepper, with salt) | 182,0 | 8,9 | 22,1 | 6,5 | 3,0 | 3/10 |
Mollusc, octopus, boiled, drained, without oil, without salt (imported date) | 156,0 | 29,8 | 4,4 | 2,1 | 0,0 | 6/10 |
Mollusc, octopus, cooked, without oil, with salt | 155,0 | 29,7 | 4,4 | 2,1 | 0,0 | 6/10 |
Tofu | 73,0 | 8,1 | 0,7 | 4,2 | 0,3 | 4/10 |
Emperor fish | 107,0 | 17,0 | 0,0 | 4,3 | 0,0 | 5/10 |
Swordfish, raw | 111,0 | 17,0 | 1,0 | 4,3 | 0,0 | 5/10 |
Swordfish, raw | 107,0 | 17,0 | 0,0 | 4,3 | 0,0 | 5/10 |
Salad, soy bean, with sauce (tomato, onion, parsley, vinegar and olive oil), with salt | 120,0 | 10,3 | 7,0 | 5,6 | 1,1 | 4/10 |
Whitebait | 80,0 | 11,4 | 1,8 | 3,0 | 0,0 | 4/10 |
Sushi (sushi rice (with vinegar rice, sugar and salt), nori, salmon and cream cheese) | 162,0 | 9,6 | 18,9 | 5,3 | 4,5 | 3/10 |
Swordfish, griddle | 148,0 | 16,0 | 1,3 | 8,7 | 0,0 | 4/10 |
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Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil is a standout for the muscle gain angle.
Start with Mollusc, mussel, boiled, drained, without oil, without salt, Brazil, Wheat, bran, Basil 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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