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
Fennel, boiled/cooked in water
Average protein
0,5 g
per 100g
Average carbs
1,4 g
per 100g
Average fat
4,2 g
per 100g
This list has 100 options focused on Calories; Fennel, boiled/cooked in water leads the ranking with 1 kcal per 100 g (general health lens).
To minimize Calories, Lettuce, butterhead, raw, Brazil ranks among the lowest values (1 kcal per 100 g), yet the list reaches 14 kcal — adjust your real portion.
This list has 100 options focused on Calories; Fennel, boiled/cooked in water leads the ranking with 1 kcal per 100 g (general health lens).
To minimize Calories, Lettuce, butterhead, raw, Brazil ranks among the lowest values (1 kcal per 100 g), yet the list reaches 14 kcal — adjust your real portion.
Among 100 foods ranked by Calories, Lettuce, butterhead, raw, Brazil leads with 1 kcal per 100 g. The list spans 1 kcal to 14 kcal, averaging 10.1 kcal.
Editorial angle: general health.
Use Calories 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.
Prioritize lower-calorie items for plate volume; use higher-calorie picks as measured add-ons (nuts, grains).
🔥 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 |
|---|---|---|---|---|---|---|
Lettuce, butterhead, raw, Brazil | 1,0 | 0,0 | 0,1 | 0,1 | 2,3 | 10/10 |
Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil | 1,0 | 0,0 | 0,0 | 0,1 | 2,8 | 10/10 |
Arugula, raw, Brazil | 2,0 | 0,0 | 0,3 | 0,1 | 2,4 | 10/10 |
Arugula, cooked, without oil, whit salt, Brazil | 3,0 | 0,0 | 0,3 | 0,1 | 2,8 | 7/10 |
Lettuce, Lollo rossa, raw, Brazil | 4,0 | 0,0 | 0,5 | 0,2 | 2,0 | 5/10 |
Chicory, curly endive, cooked, drained, without oil, unsalted, Brazil | 4,0 | 0,0 | 0,6 | 0,1 | 2,3 | 4/10 |
Chicory, Curly endive, raw, Brazil | 4,0 | 0,0 | 0,6 | 0,1 | 2,2 | 4/10 |
Sweet basil, raw, Brazil | 5,0 | 0,0 | 0,3 | 0,4 | 3,3 | 5/10 |
Gherkin, unpeeled, cooked, drained, without oil, unsalted, Brazil | 5,0 | 0,0 | 1,1 | 0,1 | 3,1 | 5/10 |
Brazilian leaf, ´Jambu´, raw, Brazil | 6,0 | 0,0 | 1,1 | 0,2 | 5,2 | 6/10 |
Brazilian fruit,´Jambo´, raw, Brazil | 6,0 | 0,0 | 1,4 | 0,1 | 5,1 | 6/10 |
Chicory, curly endive, cooked, drained, without oil, with salt | 7,0 | 1,2 | 0,3 | 0,1 | 2,3 | 5/10 |
Chicory greens, raw, Brazil | 7,0 | 0,0 | 1,1 | 0,3 | 3,0 | 4/10 |
Chicory greens, cooked, without oil, unsalted, Brazil | 7,0 | 0,0 | 1,1 | 0,3 | 3,1 | 4/10 |
Watercress, boiled, drained, without oil, unsalted, Brazil | 7,0 | 0,0 | 0,7 | 0,5 | 2,3 | 4/10 |
Chive, raw, Brazil | 7,0 | 0,0 | 1,2 | 0,3 | 2,4 | 4/10 |
Mushroom, Truffle, black, raw (imported date) | 7,0 | 0,0 | 0,7 | 0,5 | 8,5 | 8/10 |
Pumpkin, squash, peeled, seedless, raw, Brazil | 7,0 | 0,0 | 1,4 | 0,1 | 2,2 | 3/10 |
Cauliflower, boiled, drained, without oil, unsalte, Brazil | 7,0 | 0,0 | 1,4 | 0,2 | 2,0 | 4/10 |
Salad, butterhead lettuce, without oil, unsalted | 8,0 | 1,7 | 0,1 | 0,1 | 2,3 | 6/10 |
Salad, chicory (curly endive), without oil, unsalted | 8,0 | 1,1 | 0,6 | 0,1 | 2,2 | 5/10 |
Celery, canned, in brine | 8,0 | 0,8 | 1,3 | — | 2,3 | 4/10 |
Celery, canned, in brine | 8,0 | 0,5 | 0,8 | 0,3 | 2,0 | 4/10 |
Asparagus, raw (importaded date) | 8,0 | 0,0 | 1,8 | 0,1 | 2,1 | 3/10 |
Hearts of palm, ´Jussara´, canned, drained, Brazil | 8,0 | 0,0 | 1,2 | 0,4 | 3,1 | 4/10 |
Pumpkin, squash, peeled, seedless, cooked, drained, without oil, unsalted, Brazil | 8,0 | 0,0 | 1,6 | 0,1 | 2,4 | 3/10 |
Salad, leaves, without oil, unsalted (butterhead and lollo rossa lettuce, arugula, without oil, unsalted) | 9,0 | 1,7 | 0,3 | 0,1 | 2,3 | 6/10 |
Scarlet eggplant, unpeeled, cooked, drained, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,6 | 0,3 | 5,8 | 5/10 |
Spinach, leaf, raw, Brazil | 9,0 | 0,0 | 1,3 | 0,3 | 2,8 | 3/10 |
Collard green, boiled, drained, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,1 | 0,5 | 2,9 | 4/10 |
Basil, ´Alfavaca´, raw, Brazil | 9,0 | 0,0 | 1,1 | 0,5 | 4,1 | 4/10 |
Hearts of palm, canned, drained (average of species - Pupunha and Jussara), Brazil | 9,0 | 0,0 | 1,6 | 0,3 | 3,1 | 4/10 |
Eggplant, unpeeled, raw, Brazil | 9,0 | 0,0 | 1,9 | 0,1 | 2,7 | 3/10 |
Collard green, boiled, drained, without oil, with salt | 9,0 | 0,0 | 1,1 | 0,5 | 2,9 | 3/10 |
Scarlet eggplant, unpeeled, roasted, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,7 | 0,3 | 6,0 | 5/10 |
Okra, boiled, drained, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,9 | 0,1 | 3,1 | 4/10 |
Mushroom, Pleurotus salmon, raw, Brazil | 9,0 | 0,0 | 1,3 | 0,4 | 5,5 | 6/10 |
Gherkin, ripe, unpeeled, raw, Brazil | 9,0 | 0,0 | 1,7 | 0,2 | 2,7 | 4/10 |
Lupine-based vegetable drink, homemade, without sugar, Brazil (water, lupine, without sugar) | 9,0 | 0,0 | 0,0 | 1,0 | 4,0 | 4/10 |
Pumpkin (local variety), flesh without skin, grated, raw, sampled in the island of La Martinique | 9,7 | — | 2,4 | — | 2,9 | 3/10 |
Celery, raw | 10,0 | 0,9 | 1,5 | 0,1 | 2,0 | 4/10 |
Asparagus, boiled, drained, without oil, without salt (imported date) | 10,0 | 0,0 | 2,1 | 0,2 | 2,0 | 3/10 |
Carrot, peeled, boiled, drained, without oil, unsalted, Brazil | 10,0 | 0,0 | 2,1 | 0,2 | 2,2 | 3/10 |
Broccoli, flower, boiled, drained, without oil, unsalted, Brazil | 10,0 | 0,0 | 1,2 | 0,5 | 3,3 | 4/10 |
Broccoli, florets, cooked, drained, without oil, with salt | 10,0 | 0,0 | 1,2 | 0,5 | 3,3 | 4/10 |
Collard green, raw, Brazil | 10,0 | 0,0 | 1,2 | 0,6 | 3,1 | 5/10 |
Pumpkin, squash, peeled, seedless, roasted, without oil, without salt, Brazil | 10,0 | 0,0 | 2,2 | 0,2 | 3,3 | 4/10 |
Beans, kidney, cooked, 50% Beanss 50% water, without oil, unsalted, Brazil | 10,0 | 0,0 | 1,4 | 0,5 | 11,5 | 7/10 |
Turnip greens | 11,0 | 2,7 | 0,1 | — | 3,9 | 7/10 |
Lemonade | 11,0 | 0,5 | 1,9 | 0,2 | 2,8 | 4/10 |
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Protein
Low
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Fennel, boiled/cooked in water is a standout for the general health angle.
Start with Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil, Lettuce, butterhead, raw, Brazil, Arugula, raw, 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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