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
Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil
Average protein
20,7 g
per 100g
Average carbs
4,3 g
per 100g
Average fat
6,2 g
per 100g
This list has 100 options focused on Potassium; Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil leads the ranking with 4000 mg per 100 g (muscle gain lens).
For Potassium, Soluble coffee, powder leads with 4000 mg per 100 g; the list spans 407 mg to 4000 mg (average 622.2 mg).
This list has 100 options focused on Potassium; Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil leads the ranking with 4000 mg per 100 g (muscle gain lens).
For Potassium, Soluble coffee, powder leads with 4000 mg per 100 g; the list spans 407 mg to 4000 mg (average 622.2 mg).
Among 100 foods ranked by Potassium, Soluble coffee, powder leads with 4000 mg per 100 g. The list spans 407 mg to 4000 mg, averaging 622.2 mg.
Editorial angle: muscle gain.
Use Potassium 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 73 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 Potassium 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 |
|---|---|---|---|---|---|---|
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 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Soluble coffe, decaffeinated, powder | 118,0 | 13,8 | 15,3 | 0,2 | 20,7 | 6/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Black pepper | 74,0 | 11,0 | — | 3,3 | — | 4/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Fish, saltwater, sardine, fillet, raw, Brazil | 139,0 | 18,8 | 0,0 | 7,1 | 0,0 | 5/10 |
Meet, roast beef, slice (imported date) | 110,0 | 18,6 | 0,6 | 3,7 | 0,0 | 5/10 |
Fish, saltwater, mackrel, prepared - sauce from vinegar, oil and spices, unsalted | 184,0 | 24,3 | 0,0 | 9,7 | 0,0 | 5/10 |
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 |
Soybean, fresh | 158,0 | 13,0 | 11,1 | 6,8 | 4,2 | 3/10 |
Fish, saltwater, sardine, roasted, without oil, unsalted, Brazil | 176,0 | 27,0 | 10,3 | 3,0 | 0,0 | 5/10 |
Fish, saltwater, sardine, roasted/grilled, without oil, with salt | 156,0 | 32,0 | 0,4 | 3,0 | 0,0 | 6/10 |
Meat, pork, shoulder, raw, Brazil | 220,0 | 18,1 | 5,7 | 13,9 | 0,0 | 4/10 |
Bean, white, cooked, without oil, with salt | 117,0 | 9,7 | 18,8 | 0,3 | 6,3 | 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 |
Meat, pork, cooked, without oil, unsalted | 189,0 | 36,2 | 0,0 | 4,9 | 0,0 | 7/10 |
Anchovy in vegetable oil | 203,0 | 28,9 | 0,0 | 9,7 | 0,0 | 6/10 |
Meat, pork, cooked, without oil, with salt | 194,0 | 36,0 | 1,4 | 4,9 | 0,0 | 7/10 |
Fish, saltwater, halibut, roasted/grilled, without oil, with salt | 109,0 | 23,4 | 0,1 | 1,7 | 0,0 | 6/10 |
Bean, white, cooked, with olive oil, unsalted | 141,0 | 9,4 | 18,3 | 3,3 | 6,1 | 3/10 |
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 |
Bean, white, cooked, with olive oil, with salt | 140,0 | 9,4 | 18,2 | 3,3 | 6,1 | 3/10 |
Pork, sirloin, roasted, with separable fat | 158,0 | 28,8 | 0,0 | 4,7 | 0,0 | 6/10 |
Hamburger, beef, industrialized, grilled, Brazil | 210,0 | 13,2 | 11,3 | 12,4 | — | 3/10 |
Fish, freshwater, brazilian fish ´Pintado´, roasted, without oil and salt, Brazil | 184,0 | 36,5 | 0,6 | 4,0 | 0,0 | 7/10 |
Hamburger, raw (average of differents types of meat), Brazil | 216,0 | 15,6 | 4,1 | 15,2 | — | 4/10 |
Mollusc, mussel, prepared with coconut milk, without salt | 144,0 | 14,0 | 6,9 | 6,8 | 0,0 | 4/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Fish, saltwater, sardine, fillet, cooked/30min, without oil, unsalted, Brasil | 144,0 | 27,3 | 1,9 | 3,1 | 0,0 | 6/10 |
Meat, quail, with skin, raw (imported data) | 173,0 | 18,5 | 0,0 | 11,0 | 0,0 | 4/10 |
Soy, bean, cooked, with salt | 150,0 | 16,1 | 0,6 | 9,2 | 8,9 | 5/10 |
Hyacinth bean, seeds, soaking water, cooked, drained, without oil, with salt | 108,0 | 8,8 | 16,8 | 0,6 | 6,2 | 3/10 |
Scallop, raw | 84,0 | 19,0 | 0,0 | 0,9 | 0,0 | 6/10 |
Scallop, raw | 84,0 | 19,0 | — | 0,9 | 0,0 | 5/10 |
Vieira | 84,0 | 19,0 | 0,0 | 0,9 | 0,0 | 6/10 |
Fish, saltwater, halibut, roasted/grilled, with lemon sauce (butter, lemon juice, wheat flour, onion), with salt | 167,0 | 20,2 | 2,4 | 8,5 | 0,1 | 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 |
Meat, beef, eye of round, braised (with soy oil, onion and garlic), unsalted | 178,0 | 27,8 | 0,6 | 7,2 | 0,1 | 6/10 |
Hamburger, meet, grilled (mozzarella cheese, tomato, with tomato sauce (tomato, with oil, onion and garlic), with oregano, with salt | 199,0 | 12,6 | 9,7 | 12,2 | 0,3 | 3/10 |
Meat, beef, eye of round, braised (with soy oil, onion and garlic), with salt | 177,0 | 27,6 | 0,6 | 7,1 | 0,1 | 6/10 |
Flying fish, raw | 87,0 | 21,0 | 0,0 | 0,3 | 0,0 | 6/10 |
Striped mullet, baked | 147,0 | 24,8 | 0,0 | 5,3 | 0,0 | 5/10 |
Meat, beef, striploin, without fat, braised (with oil, onion and garlic), unsalted | 212,0 | 31,8 | 0,6 | 9,1 | 0,1 | 6/10 |
Beans, pigeonpea, seeds, dried, cooked, drained, without oil, with salt | 120,0 | 9,4 | 18,5 | 0,9 | 8,1 | 4/10 |
Meat, beef, striploin, without fat, braised (with oil, onion and garlic), with salt | 211,0 | 31,7 | 0,6 | 9,1 | 0,1 | 6/10 |
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Protein
High
Carbs
Low
Fat
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Meat, beef, knuckle, without fat, grilled, without oil, unsalted, Brazil is a standout for the muscle gain angle.
Start with Soluble coffee, powder, Soluble coffee, decaffeinated, powder, 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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