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
Supplement, protein powder whey based
Average protein
2,5 g
per 100g
Average carbs
2,2 g
per 100g
Average fat
1,6 g
per 100g
This list has 100 options focused on Nutrient density; Supplement, protein powder whey based leads the ranking with 7.11 per 100 g (general health lens).
Lettuce, butterhead, raw, Brazil has the highest nutrient density (7.11); use Lettuce, butterhead, raw, Brazil, Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil, Nori, dried algae (imported data) as a shortcut for variety without losing calorie context.
This list has 100 options focused on Nutrient density; Supplement, protein powder whey based leads the ranking with 7.11 per 100 g (general health lens).
Lettuce, butterhead, raw, Brazil has the highest nutrient density (7.11); use Lettuce, butterhead, raw, Brazil, Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil, Nori, dried algae (imported data) as a shortcut for variety without losing calorie context.
Among 100 foods ranked by Nutrient density, Lettuce, butterhead, raw, Brazil leads with 7.11 per 100 g. The list spans 0.93 to 7.11, averaging 1.5.
Editorial angle: general health.
Use Nutrient density 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 1 kcal to 339 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 Nutrient density 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 |
|---|---|---|---|---|---|---|
Lettuce, butterhead, raw, Brazil | 1,0 | 0,0 | 0,1 | 0,1 | 2,3 | 10/10 |
Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil | 1,0 | 0,0 | 0,0 | 0,1 | 2,8 | 10/10 |
Nori, dried algae (imported data) | 17,0 | 0,0 | 2,7 | 0,7 | 36,4 | 10/10 |
Arugula, raw, Brazil | 2,0 | 0,0 | 0,3 | 0,1 | 2,4 | 10/10 |
Cinnamon, powder | 44,0 | 3,9 | — | 3,2 | 54,3 | 10/10 |
Arugula, cooked, without oil, whit salt, Brazil | 3,0 | 0,0 | 0,3 | 0,1 | 2,8 | 7/10 |
Mushroom, Truffle, black, raw (imported date) | 7,0 | 0,0 | 0,7 | 0,5 | 8,5 | 8/10 |
Beans, kidney, cooked, 50% Beanss 50% water, without oil, unsalted, Brazil | 10,0 | 0,0 | 1,4 | 0,5 | 11,5 | 7/10 |
Soy, bran, Brazil | 43,0 | 0,0 | 4,2 | 2,9 | 46,4 | 10/10 |
Turnip greens | 11,0 | 2,7 | 0,1 | — | 3,9 | 7/10 |
Brazilian leaf, ´Jambu´, raw, Brazil | 6,0 | 0,0 | 1,1 | 0,2 | 5,2 | 6/10 |
Watercress, raw | 12,0 | 2,2 | 0,4 | 0,2 | 3,0 | 6/10 |
Beans, flageolet, cooked, 50% Beanss 50% water, without oil and unsalted, Brazil | 15,0 | 0,0 | 2,6 | 0,5 | 13,9 | 7/10 |
Parsley, fresh | 28,0 | 4,4 | 1,4 | 0,5 | 6,0 | 7/10 |
Mushroom, Pleurotus salmon, raw, Brazil | 9,0 | 0,0 | 1,3 | 0,4 | 5,5 | 6/10 |
Brazilian fruit,´Jambo´, raw, Brazil | 6,0 | 0,0 | 1,4 | 0,1 | 5,1 | 6/10 |
Salad, arugula, without oil, unsalted | 12,0 | 2,5 | 0,3 | 0,1 | 2,4 | 6/10 |
Canned artichokes | 18,0 | 2,9 | 1,2 | 0,2 | 9,4 | 7/10 |
Salad, butterhead lettuce, without oil, unsalted | 8,0 | 1,7 | 0,1 | 0,1 | 2,3 | 6/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Watercress, raw | 12,0 | 2,2 | 0,3 | 0,2 | 2,6 | 6/10 |
Collard green, raw, Brazil | 10,0 | 0,0 | 1,2 | 0,6 | 3,1 | 5/10 |
Salad, leaves, without oil, unsalted (butterhead and lollo rossa lettuce, arugula, without oil, unsalted) | 9,0 | 1,7 | 0,3 | 0,1 | 2,3 | 6/10 |
Lettuce, Lollo rossa, raw, Brazil | 4,0 | 0,0 | 0,5 | 0,2 | 2,0 | 5/10 |
Spinach, canned | 14,0 | 2,2 | 0,5 | 0,4 | 6,3 | 6/10 |
Milk cap, raw | 14,0 | 1,9 | 0,1 | 0,7 | 6,9 | 6/10 |
Spearmint, raw (imported date) | 13,0 | 0,0 | 1,6 | 0,7 | 6,8 | 6/10 |
Spinach, frozen, raw | 18,0 | 2,6 | 1,2 | 0,3 | 6,3 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Gherkin, unpeeled, cooked, drained, without oil, unsalted, Brazil | 5,0 | 0,0 | 1,1 | 0,1 | 3,1 | 5/10 |
Sweet basil, raw, Brazil | 5,0 | 0,0 | 0,3 | 0,4 | 3,3 | 5/10 |
Scarlet eggplant, unpeeled, roasted, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,7 | 0,3 | 6,0 | 5/10 |
Lemon, peel, raw (imported date) | 24,0 | 0,0 | 5,4 | 0,3 | 10,6 | 6/10 |
Artichoke, frozen, raw | 22,0 | 2,9 | 2,3 | 0,2 | 9,4 | 6/10 |
Brazilian leaf, ´Jurubeba´, raw, Brazil | 35,0 | 0,0 | 0,0 | 3,9 | 23,9 | 7/10 |
Milk cap, raw | 14,0 | 1,6 | 0,2 | 0,8 | 4,7 | 5/10 |
Chicory, curly endive, cooked, drained, without oil, with salt | 7,0 | 1,2 | 0,3 | 0,1 | 2,3 | 5/10 |
Parsley, fresh | 30,0 | 3,0 | 2,7 | 0,8 | 3,3 | 5/10 |
Scarlet eggplant, unpeeled, cooked, drained, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,6 | 0,3 | 5,8 | 5/10 |
Salad, kale, raw, without oil, unsalted | 21,0 | 2,9 | 1,2 | 0,6 | 3,1 | 5/10 |
guava, without skin, raw | 31,0 | 0,9 | 5,8 | 0,5 | 5,2 | 5/10 |
Chicory, Curly endive, raw, Brazil | 4,0 | 0,0 | 0,6 | 0,1 | 2,2 | 4/10 |
parsley, fresh | 34,0 | 3,0 | 2,7 | 1,3 | 5,0 | 5/10 |
Broccoli, raw | 23,0 | 3,0 | 1,8 | 0,4 | 3,0 | 5/10 |
Chicory, curly endive, cooked, drained, without oil, unsalted, Brazil | 4,0 | 0,0 | 0,6 | 0,1 | 2,3 | 4/10 |
Scarlet eggplant, unpeeled, roasted, without oil, with salt | 16,0 | 1,8 | 1,7 | 0,3 | 6,0 | 5/10 |
Watercress, boiled, drained, without oil, unsalted, Brazil | 7,0 | 0,0 | 0,7 | 0,5 | 2,3 | 4/10 |
Scarlet eggplant, unpeeled, raw, Brazil | 13,0 | 1,4 | 1,4 | 0,2 | 4,8 | 5/10 |
Kohlrabi, raw (imported date) | 11,0 | 0,0 | 2,6 | 0,1 | 3,6 | 4/10 |
Salad, chicory (curly endive), without oil, unsalted | 8,0 | 1,1 | 0,6 | 0,1 | 2,2 | 5/10 |
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Protein
Low
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Supplement, protein powder whey based is a standout for the general health angle.
Start with Lettuce, butterhead, raw, Brazil, Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil, Nori, dried algae (imported data) 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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