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
Soy flour
Average protein
7,2 g
per 100g
Average carbs
30,1 g
per 100g
Average fat
9,9 g
per 100g
This list showcases 100 high-fiber foods suitable for a heart-healthy diet, focusing on foods that are rich in fiber while keeping sodium levels low. Specifically, soy flour stands out as a top choice for overall health benefits based on nutrient density and fiber content.
This list showcases 100 high-Fiber foods suitable for a heart-general general healthy diet, focusing on foods that are rich in Fiber while keeping sodium levels low. Specifically, soy flour stands out as a top choice for overall general general health benefits based on nutrient density and Fiber content.
This page is designed with a general nutrition general general health perspective in mind. All food values are given per 100 grams, and they compare Calories, Protein, Carbs, Fat, and Fiber to help you make practical daily choices. Use this data to select foods that align with your specific general general health goal — whether it's weight management, heart general general health, or balanced nutrition.
Among the top foods, soy flour is particularly notable because it offers a high nutrient density, significant Fiber content, and a robust Protein profile—making it ideal for both heart general general health and muscle support. Other standout foods include:
Foods like cinnamon and banana peel are excellent for adding flavor and Fiber without increasing calorie intake significantly. Soy flour and bran are perfect for integrating into baking or smoothies to boost Fiber and Protein.
If you aim for weight loss, prioritize foods like soy bran or cinnamon that are high in Fiber but relatively low in Calories. For muscle gain, focus on foods with higher Protein content, such as soy flour or wheat germ. For overall general general health, include a variety of high-Fiber, nutrient-dense foods like dried banana peel, soy bran, and wheat bran.
One common error is relying solely on Fiber content without considering calorie density or nutrient balance. For example, while cinnamon is high in Fiber, it should be used in moderation. Another mistake is ignoring serving sizes—these values are per 100 grams, which may be more than typical portion sizes. Always compare macro and micronutrients together to ensure the food aligns with your general general health goals.
Start by selecting a few foods from this list, such as soy flour or wheat bran, and incorporate them into your meals or snacks to increase Fiber intake. Use the nutrient values to balance your diet—pair high-Fiber foods with Protein and general general healthy fats. Remember to consult with a general general healthcare professional for personalized advice, especially if you have specific general general health conditions.
🔥 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 |
|---|---|---|---|---|---|---|
Cinnamon, powder | 44,0 | 3,9 | — | 3,2 | 54,3 | 10/10 |
Cinnamon, powder (imported date) | 121,0 | 0,0 | 27,5 | 1,2 | 53,1 | 9/10 |
Coffee, roasted, powder, Brazil | 165,0 | 0,0 | 14,5 | 11,9 | 51,2 | 8/10 |
Peel, ripe banana, raw, dried, Brazil | 120,0 | 0,0 | 17,7 | 5,5 | 46,7 | 8/10 |
Soy, bran, Brazil | 43,0 | 0,0 | 4,2 | 2,9 | 46,4 | 10/10 |
Wheat, bran, raw, Brazil | 114,0 | 0,0 | 17,8 | 4,7 | 46,4 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
Rosemary, dried (imported date) | 223,0 | 0,0 | 21,5 | 15,2 | 42,6 | 7/10 |
Oregano, dried (imported date) | 144,0 | 0,0 | 26,4 | 4,3 | 42,5 | 7/10 |
Coffee, decaffeinated, toasted, ground (imported date) | 253,0 | 0,0 | 28,5 | 15,4 | 41,4 | 7/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
Fennel, seed (imported date) | 184,0 | 0,0 | 12,5 | 14,9 | 39,8 | 7/10 |
Green tea, Matcha, powder (imported data) | 104,0 | 0,0 | 14,0 | 5,3 | 38,7 | 7/10 |
Coriandro (cilantro), leaves, dehydrated, Brazil | 136,0 | 0,0 | 10,7 | 10,4 | 37,3 | 7/10 |
Cocoa, powder, without sugar (imported date) | 207,0 | 0,0 | 20,9 | 13,7 | 37,0 | 6/10 |
Paprika, powder (imported date) | 192,0 | 0,0 | 19,1 | 12,9 | 34,9 | 6/10 |
Chili or hotpepper, powder | 303,0 | 12,0 | 31,7 | 14,3 | 34,8 | 7/10 |
Flaxseed brown, flour, Brazil | 331,0 | 0,0 | 0,0 | 36,8 | 34,5 | 6/10 |
Chia, seeds, dried (imported date) | 307,0 | 0,0 | 7,7 | 30,7 | 34,4 | 6/10 |
Syrian spice mix (Baharat), powder, homemade (imported date) (black pepper, cinnamon, cloves, cardamom and nutmeg) | 211,0 | 0,0 | 35,5 | 7,6 | 34,3 | 6/10 |
Coconut, flour, raw (imported data) | 236,0 | 0,0 | 24,7 | 15,3 | 34,2 | 6/10 |
Beans, kidney, raw, Brazil | 116,0 | 0,0 | 26,1 | 1,2 | 33,8 | 6/10 |
Linseed, seed, Brazil | 330,0 | 0,0 | 9,8 | 32,3 | 33,5 | 6/10 |
Spice, curry, powder, Brazil | 219,0 | 0,0 | 28,6 | 11,6 | 33,2 | 6/10 |
Sumac, dried (imported data) | 261,0 | 0,0 | 39,2 | 11,6 | 32,9 | 6/10 |
Lupine, seeds, raw, Brazil | 129,0 | 0,0 | 9,1 | 10,3 | 32,3 | 7/10 |
Colorific, annatto, powder (imported date) | 219,0 | 0,0 | 40,9 | 6,1 | 32,1 | 5/10 |
Beans, flageolet, raw, Brazil | 133,0 | 0,0 | 31,2 | 0,9 | 30,3 | 6/10 |
Flaxseed, flour (average of different types), Brazil | 262,0 | 0,0 | 0,0 | 29,1 | 29,1 | 6/10 |
Mix of dried herbs (imported date) | 209,0 | 0,0 | 33,7 | 8,2 | 28,9 | 5/10 |
Cardamom, powder (imported data) | 222,0 | 0,0 | 40,4 | 6,7 | 28,0 | 5/10 |
Flaxseed golden, flour, raw, Brazil | 357,0 | 0,0 | 0,0 | 39,7 | 27,3 | 5/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Pepper, red, cayenne, raw (imported date) | 273,0 | 0,0 | 29,4 | 17,3 | 27,2 | 5/10 |
Pepper, cayenne, powder (imported date) | 273,0 | 0,0 | 29,4 | 17,3 | 27,2 | 5/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Black pepper | 230,0 | 11,0 | 38,3 | 3,3 | 26,5 | 6/10 |
Laurel, leaf, dried (imported date) | 300,0 | 7,6 | 48,7 | 8,4 | 26,3 | 5/10 |
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Pepper, white, grain | 212,0 | 0,0 | 48,3 | 2,1 | 26,2 | 5/10 |
white pepper | 232,0 | 10,4 | 42,4 | 2,1 | 26,2 | 6/10 |
Pepper, black, grain (imported date) | 206,0 | 0,0 | 44,1 | 3,3 | 25,3 | 5/10 |
Green pea, grain, raw, Brazil | 186,0 | 0,0 | 43,5 | 1,3 | 25,0 | 5/10 |
Broad bean, dried | 248,0 | 26,1 | 32,5 | 1,5 | 25,0 | 7/10 |
Red bean | 242,0 | 23,6 | 35,1 | 0,8 | 24,9 | 7/10 |
White bean, dried, raw | 267,0 | 22,2 | 41,6 | 1,3 | 24,9 | 7/10 |
White bean, dried, raw | 268,0 | 22,2 | 41,6 | 1,3 | 24,9 | 7/10 |
Wheat germ | 284,0 | 26,7 | 23,6 | 9,2 | 24,7 | 7/10 |
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Protein
Low
Carbs
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Soy flour is a standout for the general health angle.
Start with Cinnamon, powder, Cinnamon, powder (imported date), Coffee, roasted, powder, Brazil 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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