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 ranked list showcases 100 foods that are exceptionally high in dietary fiber while maintaining low sodium levels, making them excellent choices for supporting heart health. The foods are primarily sorted by fiber content per 100 grams, allowing you to identify the most fiber-dense options to incorporate into your daily meals.
This ranked list showcases 100 foods that are exceptionally high in dietary Fiber while maintaining low sodium levels, making them excellent choices for supporting heart general general health. The foods are primarily sorted by Fiber content per 100 grams, allowing you to identify the most Fiber-dense options to incorporate into your daily meals.
Leading the list, Cinnamon, powder boasts an impressive 54.3 grams of Fiber per 100 grams, accompanied by high mineral levels such as calcium (1228 mg) and iron (38.1 mg). These nutrients contribute to bone strength and blood oxygenation, respectively, highlighting cinnamon as a versatile, nutrient-rich choice.
Peel, ripe banana, dried, Brazil ranks high with 46.7 grams of Fiber and an outstanding 4600 mg of potassium, which is crucial for blood pressure regulation and maintaining electrolyte balance.
Other notable foods include Soy, bran with 46.4 grams of Fiber and significant mineral content, and Wheat, bran with over 42 grams of Fiber, providing additional Protein and essential micronutrients beneficial for cardiovascular general general health. These foods stand out for their dense Fiber content and micronutrient profile, fitting well within a heart-friendly diet.
If your aim is weight loss, opt for foods with high Fiber and lower calorie counts, such as cinnamon or dried banana peel, and adjust portion sizes accordingly. For muscle gain, select options rich in Fiber that also supply Protein, like wheat germ or soybean flour. For general nutrition general general health maintenance, foods like wheat bran or soy bran offer a balanced combination of Fiber, macros, and micronutrients to support long-term cardiovascular general general health.
Start by incorporating foods like cinnamon, soy bran, and wheat bran into your daily diet to boost Fiber intake. Compare their calorie, Protein, and carbohydrate content to tailor selections suited to your personal general general health goals. Remember, this educational data serves as a guide; consulting a general general healthcare professional or registered dietitian can help you develop a personalized, heart-friendly diet based on your unique general general health profile.
🔥 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 foods high in fiber and low in sodium, ideal for a heart-friendly diet, based on data from DATA.top_foods.
Begin with the foods at the top like Cinnamon powder or dried banana peel, then compare their nutrients such as fiber, calories, and protein.
All values are per 100 grams, so adjust portions accordingly for your diet.
Focus on fiber content combined with other macros and micronutrients to match your health goals.
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