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, game, raw (average of 8 species), Brazil
Average protein
12,1 g
per 100g
Average carbs
5,8 g
per 100g
Average fat
3,8 g
per 100g
This list has 100 options focused on Sodium; Meat, game, raw (average of 8 species), Brazil leads the ranking with 0 mg per 100 g (muscle gain lens).
To minimize Sodium, Anchovy, fried ranks among the lowest values (0 mg per 100 g), yet the list reaches 20.9 mg — adjust your real portion.
This list has 100 options focused on Sodium; Meat, game, raw (average of 8 species), Brazil leads the ranking with 0 mg per 100 g (muscle gain lens).
To minimize Sodium, Anchovy, fried ranks among the lowest values (0 mg per 100 g), yet the list reaches 20.9 mg — adjust your real portion.
Among 100 foods ranked by Sodium, Anchovy, fried leads with 0 mg per 100 g. The list spans 0 mg to 20.9 mg, averaging 15 mg.
Editorial angle: muscle gain.
Use Sodium 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 59 kcal to 203 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 Sodium 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 |
|---|---|---|---|---|---|---|
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 |
Mussel, pickling brine | 169,0 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
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 |
Corn, sweet, grain, braised (with oil, onion and garlic), unsalted | 177,0 | 8,4 | 31,4 | 2,0 | 5,0 | 3/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
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 |
Pinto bean, dried, steeped, boiled | 90,0 | 8,4 | 13,7 | 0,2 | 8,7 | 4/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Tofu | 73,0 | 8,1 | 0,7 | 4,2 | 0,3 | 4/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
white pepper | 60,0 | 10,4 | — | 2,1 | — | 4/10 |
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 |
Tofu | 119,0 | 11,5 | 3,3 | 6,6 | 0,3 | 4/10 |
Pasta, wheat, with fresh tuna, parsley, with olive oil, unsalted | 157,0 | 10,5 | 18,3 | 4,7 | 0,7 | 3/10 |
Chicken, fried | 203,0 | 17,1 | 0,7 | 14,6 | 0,0 | 4/10 |
Soup, chicken breast, with vegetables, unsalted (chicken breast, with carrot, chayote, pumpkin and potato, with chicken broth, with oil, onion and garlic, unsalted) | 61,0 | 8,8 | 2,7 | 1,7 | 0,8 | 4/10 |
Soup, chicken breast, with vegetables, with salt (chicken breast, with carrot, chayote, pumpkin and potato, with chicken broth, with oil, onion and garlic, with salt) | 61,0 | 8,8 | 2,7 | 1,7 | 0,8 | 4/10 |
Pasta, whole wheat, with beef muscle, parsley, black pepper, with soy oil and garlic, without salt | 166,0 | 9,3 | 17,3 | 6,6 | 2,7 | 3/10 |
Pasta, wheat, with beef/muscle, parsley, black pepper, with soy oil and garlic, without salt | 172,0 | 8,4 | 19,6 | 6,6 | 0,9 | 2/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion and soy oil, unsalted | 89,0 | 12,2 | 2,7 | 3,3 | 1,5 | 4/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion and olive oil, unsalted | 89,0 | 12,2 | 2,7 | 3,3 | 1,5 | 4/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, unsalted | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Baby food - breast chicken, potato and cabotian pumpkin, with chicken broth, with onion and soy oil, unsalted | 94,0 | 11,9 | 4,1 | 3,3 | 0,9 | 4/10 |
Pasta, whole wheat, with meet beef muscle, parsley, black pepper, with butter, onion and garlic, without salt | 152,0 | 9,8 | 16,6 | 5,2 | 2,6 | 3/10 |
Baby food - breast chicken, potato and cabotian pumpkin, with chicken broth, with onion and olive oil, with salt | 94,0 | 11,9 | 4,1 | 3,3 | 0,9 | 4/10 |
Pasta, wheat, with meet beef muscle, parsley, black pepper, with butter, onion and garlic, without salt | 157,0 | 8,8 | 18,8 | 5,2 | 0,8 | 2/10 |
Soup, chicken breast and cheese spread, unsalted (chicken breast, cheese spread, with vegetable stock, parsley, with oil, onion and garlic, unsalted) | 152,0 | 12,5 | 4,5 | 9,4 | 1,0 | 4/10 |
Baby food - breast chicken, potato and cabotian pumpkin, with chicken broth, with onion, without oil, unsalted | 77,0 | 11,9 | 4,8 | 1,2 | 0,7 | 4/10 |
Baby food - breast chicken, cabotian pumpkin and chayote, with meat broth, with onion and soy oil, unsalted | 88,0 | 11,8 | 2,8 | 3,3 | 0,9 | 4/10 |
Baby food - breast chicken, cabotian pumpkin and chayote, with meat broth, with onion and olive oil, unsalted | 88,0 | 11,8 | 2,8 | 3,3 | 0,9 | 4/10 |
Baby food - breast chicken, cabotian pumpkin and chayote, with meat broth, with onion, without oil, unsalted | 71,0 | 11,8 | 2,9 | 1,4 | 0,9 | 5/10 |
Baby food - chicken breast, arracacha potato and carrot, with chicken broth, with onion, without oil, unsalted | 75,0 | 11,7 | 4,3 | 1,2 | 0,9 | 4/10 |
Baby food - chicken breast, arracacha potato and carrot, with chicken broth, with onion and soy oil, unsalted | 92,0 | 11,7 | 4,1 | 3,2 | 0,9 | 4/10 |
Baby food - chicken breast, arracacha potato and carrot, with chicken broth, with onion and olive oil, unsalted | 92,0 | 11,7 | 4,1 | 3,2 | 0,9 | 4/10 |
Baby food - chicken breast and yam, with chicken broth, with onion, without oil, unsalted | 96,0 | 13,8 | 7,1 | 1,4 | 0,7 | 4/10 |
Baby food - chicken breast and yam, with chicken broth, with onion and olive oil, unsalted | 113,0 | 13,7 | 6,9 | 3,4 | 0,7 | 4/10 |
Baby food - chicken breast and yam, with chicken broth, with onion and soy oil, unsalted | 113,0 | 13,7 | 6,9 | 3,4 | 0,7 | 4/10 |
Soybean, fresh | 158,0 | 13,0 | 11,1 | 6,8 | 4,2 | 3/10 |
Baby food - chicken breast and sweet potato, with chicken broth, with onion and olive oil, unsalted | 91,0 | 13,3 | 6,5 | 1,4 | 0,8 | 4/10 |
Baby food - chicken breast and arracacha potato, with chicken broth, with onion, without oil, unsalted | 108,0 | 13,2 | 6,3 | 3,4 | 0,7 | 4/10 |
Baby food - chicken breast and arracacha potato, with chicken broth, with onion and olive oil, unsalted | 108,0 | 13,2 | 6,3 | 3,4 | 0,7 | 4/10 |
Baby food - breast chicken, potato and carrot, with meat broth, with onion, without oil, unsalted | 84,0 | 13,3 | 4,8 | 1,3 | 1,0 | 5/10 |
Baby food - breast chicken, potato and carrot, with chicken broth, with onion, without oil, unsalted | 76,0 | 13,3 | 2,7 | 1,3 | 0,8 | 5/10 |
Baby food - breast chicken, potato and carrot, with chicken broth, with onion and olive oil, unsalted | 94,0 | 13,3 | 2,6 | 3,3 | 0,7 | 4/10 |
Baby food - breast chicken, potato and carrot, with chicken broth, with onion and soy oil, unsalted | 94,0 | 13,3 | 2,6 | 3,3 | 0,7 | 4/10 |
Brazilian cheese, minas, 0% fat, Brazil | 81,0 | 16,9 | 3,2 | 0,1 | 0,0 | 5/10 |
Meat, goat, offal, cooked, estomach (tripe), without oil, without salt (imported date) | 115,0 | 19,3 | 0,0 | 4,2 | 0,0 | 5/10 |
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Protein
High
Carbs
Low
Fat
Moderate
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Meat, game, raw (average of 8 species), Brazil is a standout for the muscle gain angle.
Start with Anchovy, fried, Soya, fried, Mussel, pickling brine 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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