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
Protein supplement
Average protein
21,8 g
per 100g
Average carbs
2,2 g
per 100g
Average fat
6,7 g
per 100g
This list has 100 options focused on Iron; Protein supplement leads the ranking with 147 mg per 100 g (weight management lens).
For Iron, Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] leads with 147 mg per 100 g; the list spans 9.47 mg to 147 mg (average 21.2 mg).
This list has 100 options focused on Iron; Protein supplement leads the ranking with 147 mg per 100 g (weight management lens).
For Iron, Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] leads with 147 mg per 100 g; the list spans 9.47 mg to 147 mg (average 21.2 mg).
Among 100 foods ranked by Iron, Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] leads with 147 mg per 100 g. The list spans 9.47 mg to 147 mg, averaging 21.2 mg.
Editorial angle: weight management.
Use Iron 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 9 kcal to 740 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 Iron 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 |
|---|---|---|---|---|---|---|
Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake] | 54,0 | 0,0 | 4,0 | 4,2 | 0,0 | 4/10 |
Mollusc, mussel, fresh, Brazil | 105,0 | 17,3 | 0,4 | 3,8 | 0,0 | 6/10 |
Mollusc, mussel, prepared with coconut milk, without salt | 144,0 | 14,0 | 6,9 | 6,8 | 0,0 | 4/10 |
Meat, goat, offal, spleen, raw (imported data) | 95,0 | 18,5 | 0,0 | 2,4 | 0,0 | 6/10 |
Fish, marine, whitefish, baked/grilled, with tomato sauce (tomato, with oil, onion and garlic) and seafood (shrimp, squid and mussel), with oil, onion and garlic, with salt | 145,0 | 17,8 | 0,7 | 7,9 | 0,3 | 5/10 |
Nori, dried algae (imported data) | 17,0 | 0,0 | 2,7 | 0,7 | 36,4 | 10/10 |
Blood, bovine, raw (imported data) | 73,0 | 17,8 | 0,1 | 0,1 | 0,0 | 6/10 |
Mollusc, mussel, fresh, Brazil | 71,0 | 12,7 | 2,5 | 1,1 | 0,0 | 5/10 |
Blood, pork, raw (imported data) | 75,0 | 18,5 | 0,1 | 0,1 | 0,0 | 6/10 |
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Mollusc, mussel, cooked, without oil, with salt | 77,0 | 15,8 | 0,0 | 1,6 | 0,0 | 6/10 |
Mollusc, mussel, fresh, Brazil | 101,0 | 16,4 | 2,5 | 2,8 | 0,0 | 5/10 |
Meat, beef, spleen, boiled, without oil, without salt (imported date) | 138,0 | 25,0 | 0,0 | 4,2 | 0,0 | 6/10 |
Meat beef, spleen, braised (with oil, onion and garlic), with salt | 143,0 | 23,7 | 0,6 | 5,0 | 0,1 | 6/10 |
Mollusc, mussel, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt | 76,0 | 13,0 | 0,8 | 2,3 | 0,5 | 5/10 |
Tarragon, raw (imported date) | 27,0 | 0,0 | 4,3 | 1,1 | 2,9 | 4/10 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Meat, pork, offal, spleen, raw (imported data) | 85,0 | 15,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Mollusc, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Canned clams | 336,6 | 17,4 | 1,5 | 0,4 | 0,0 | 4/10 |
Canned clams | 79,0 | 17,4 | 1,5 | 0,4 | 0,0 | 6/10 |
Baby clam | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Cockles | 200,4 | 10,7 | 0,0 | 0,5 | 0,0 | 3/10 |
Clams | 200,4 | 10,7 | 0,0 | 1,6 | 0,0 | 3/10 |
Cockles | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Baby clam | 43,0 | 10,7 | 0,0 | — | 0,0 | 6/10 |
Clams | 47,0 | 10,7 | 0,0 | 0,5 | 0,0 | 5/10 |
Brazilian recipe, with mussel, with salt (mussel, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, with salt) | 139,0 | 11,4 | 5,1 | 8,1 | 0,7 | 4/10 |
Brazilian recipe, with mussel, unsalted (mussel, tomato, coconut milk, breadcrumbs, chive, with palm oil, with oil, onion and garlic, with black pepper, unsalted) | 139,0 | 11,4 | 5,1 | 8,1 | 0,8 | 4/10 |
Meat, pork, offal, liver, raw (imported data) | 128,0 | 21,4 | 2,4 | 3,6 | 0,0 | 5/10 |
Mussel with white sauce (wheat flour, butter and milk), with parmesan cheese, with salt (mussel, tomato, parsley, lemon juice, with white sauce (wheat flour, butter and milk), with parmesan cheese, with oil, onion and garlic, with black pepper, with salt) | 127,0 | 11,2 | 5,3 | 6,8 | 0,5 | 4/10 |
Mussel with white sauce (wheat flour, butter and milk), unsalted (mussel, tomato, parsley, lemon juice, with white sauce (wheat flour, butter and milk), with oil, onion and garlic, with black pepper, unsalted) | 113,0 | 9,9 | 5,9 | 5,5 | 0,4 | 4/10 |
Pigeon, part n/e, without skin, roasted | 175,0 | 37,0 | 0,0 | 3,0 | 0,0 | 7/10 |
Pigeon, part n/e, without skin, roasted | 740,0 | 37,0 | 0,0 | 3,0 | 0,0 | 5/10 |
Pork lung, raw | 340,0 | 14,1 | 0,0 | 2,7 | 0,0 | 3/10 |
Lung, pork, raw | 81,0 | 14,1 | 0,0 | 2,7 | 0,0 | 5/10 |
Napolitana sauce | 76,0 | 1,9 | 6,5 | 4,7 | — | 2/10 |
Napolitana sauce | 316,7 | 1,9 | 6,5 | 4,7 | 1,4 | 2/10 |
Blood sausage | 327,0 | 11,0 | 3,2 | 30,0 | — | 3/10 |
Mussel stewed with vegetables, unsalted (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Mussel stewed with vegetables, with salt (mussel, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 55,0 | 7,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil | 361,0 | 39,0 | 1,4 | 22,2 | 0,0 | 6/10 |
Protein supplement | 387,0 | 87,8 | 0,0 | 4,0 | 0,0 | 10/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Meat, chicken, offal, liver, cooked, drained, without oil, without salt, Brazil | 177,0 | 27,2 | 2,5 | 6,5 | 0,0 | 6/10 |
Proteína isolada de soja em pó | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Proteína aislada de soja en polvo | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Soy protein isolate powder | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
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Protein
Low
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Protein supplement is a standout for the weight management angle.
Start with Mushrooms, braised (with soy oil, onion and garlic), with salt, Brazil [average of 3 types - Shimeji (oyster), Paris and Shiitake], Mollusc, mussel, fresh, Brazil, Mollusc, mussel, prepared with coconut milk, without salt 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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