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
Pine nut, raw, in shell
Average protein
1,9 g
per 100g
Average carbs
21,0 g
per 100g
Average fat
4,3 g
per 100g
This list has 100 options focused on Sodium; Pine nut, raw, in shell leads the ranking with 0 mg per 100 g (general health lens).
To minimize Sodium, Miso, soybean paste, vegetables, dry mix, Brazil ranks among the lowest values (0 mg per 100 g), yet the list reaches 1 mg — adjust your real portion.
This list has 100 options focused on Sodium; Pine nut, raw, in shell leads the ranking with 0 mg per 100 g (general health lens).
To minimize Sodium, Miso, soybean paste, vegetables, dry mix, Brazil ranks among the lowest values (0 mg per 100 g), yet the list reaches 1 mg — adjust your real portion.
Among 100 foods ranked by Sodium, Miso, soybean paste, vegetables, dry mix, Brazil leads with 0 mg per 100 g. The list spans 0 mg to 1 mg, averaging 0.5 mg.
Editorial angle: general health.
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 9 kcal to 689 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 |
|---|---|---|---|---|---|---|
Miso, soybean paste, vegetables, dry mix, Brazil | 239,0 | 22,2 | 18,5 | 8,5 | 11,0 | 5/10 |
Pasta, raw | 338,0 | 12,0 | 68,0 | 2,0 | 5,0 | 3/10 |
Cereals, in powder, soluble | 385,0 | 5,7 | 89,7 | 0,4 | 2,3 | 2/10 |
Banana, grilled, without butter, without sugar (average of 5 types - Nanica, Terra, Maçã, uro and Prata) | 125,0 | 1,5 | 29,1 | 0,2 | 2,3 | 2/10 |
Baby food - avocado and banana, without sugar | 86,0 | 1,2 | 13,1 | 3,2 | 3,1 | 2/10 |
Baby food - peach and banana, without sugar | 71,0 | 1,1 | 16,3 | 0,2 | 2,1 | 2/10 |
Baby food - guava and banana, without sugar | 72,0 | 1,1 | 16,1 | 0,4 | 4,0 | 2/10 |
Eggplant, without peel, grilled, without oil, without salt, Brazil | 11,0 | 0,0 | 2,4 | 0,2 | 3,4 | 3/10 |
Banana, dried, Brazil | 243,0 | 0,0 | 59,7 | 0,5 | 4,8 | 2/10 |
Soy, sauce, shoyu, Brazil | 45,0 | 0,0 | 11,0 | 0,1 | 3,6 | 2/10 |
Nuts, hazelnuts, dried, wihtout salt (imported date) | 594,0 | 0,0 | 8,2 | 62,4 | 9,4 | 3/10 |
Banana, cooked, without butter, without sugar (average of 5 types - Nanica, Terra, Maçã, Ouro and Prata) | 113,0 | 0,0 | 27,8 | 0,2 | 2,2 | 1/10 |
Banana, raw, Brazil (average of 5 types - Nanica, Terra, Maçã, Ouro and Prata) | 103,0 | 0,0 | 25,3 | 0,2 | 2,0 | 1/10 |
Cherry, raw (imported date) | 57,0 | 0,0 | 13,9 | 0,2 | 2,1 | 1/10 |
Spelt, flour, raw (imported data) | 268,0 | 0,0 | 61,8 | 2,3 | 7,4 | 2/10 |
Pasta, with vegetables, raw | 334,0 | 12,0 | 67,0 | 2,0 | 6,0 | 3/10 |
Green beans, pod, braised (with oil, garlic and onion), unsalted | 41,0 | 2,6 | 4,4 | 1,4 | 3,5 | 3/10 |
Bell pepper, yellow, braised (with oil, onion and garlic), unsalted | 56,0 | 2,4 | 7,7 | 1,8 | 3,5 | 4/10 |
Taro, braised (with oil, onion and garlic), unsalted | 85,0 | 2,4 | 15,8 | 1,3 | 7,2 | 3/10 |
Bell pepper, braised (with oil, onion and garlic), unsalted | 53,0 | 2,2 | 7,2 | 1,7 | 3,2 | 4/10 |
Bell pepper, red, braised (with oil, onion and garlic), unsalted | 53,0 | 2,1 | 7,8 | 1,5 | 3,1 | 4/10 |
Scarlet eggplant, unpeeled, braised (with oil, onion and garlic), unsalted | 30,0 | 1,9 | 2,3 | 1,5 | 6,2 | 4/10 |
Bell pepper, green, braised (with oil, onion and garlic), unsalted | 46,0 | 1,8 | 5,8 | 1,7 | 3,1 | 3/10 |
Eggplant, braised (with oil, onion and garlic), unsalted | 28,0 | 1,3 | 2,7 | 1,4 | 3,2 | 3/10 |
Green beans, pod, fresh, braised (with oil, onion and garlic), unsalted, Brazil | 39,0 | 0,0 | 5,7 | 1,8 | 8,9 | 4/10 |
Brazilian leaf ´Ora-pro-nobis´, leaves and stems, in natura, Brazil | 12,0 | 0,0 | 2,6 | 0,2 | 4,9 | 4/10 |
Brazilian fruit, Cubiu (Maná-cubiu), raw, Brazil | 21,0 | 0,0 | 3,6 | 0,8 | 3,6 | 3/10 |
Sumac, dried (imported data) | 261,0 | 0,0 | 39,2 | 11,6 | 32,9 | 6/10 |
Pumpkin, squash, peeled, seedless, raw, Brazil | 14,0 | 0,0 | 3,0 | 0,2 | 2,0 | 3/10 |
Pupunha fruit, cooked, without oil, without salt, Brazil | 189,0 | 0,0 | 29,0 | 8,1 | 6,4 | 2/10 |
Baby food - banana and apple, without sugar | 82,0 | 0,8 | 19,0 | 0,3 | 2,2 | 2/10 |
Baby food - qpple, with plum, without sugar | 54,0 | 0,5 | 12,5 | 0,2 | 2,2 | 2/10 |
Pear, cooked, with red wine, with sugar | 120,0 | 0,3 | 29,4 | 0,2 | 2,0 | 1/10 |
Tamarind, raw, Brazil | 269,0 | 0,0 | 66,1 | 0,5 | 6,5 | 2/10 |
Beans, common, cooked, drained, without oil, without salt, Brazil | 77,0 | 0,0 | 17,4 | 0,8 | 8,9 | 3/10 |
Nuts, Brazil, raw, Brazil | 600,0 | 0,0 | 7,2 | 63,5 | 7,9 | 3/10 |
Apple, with peel, cooked, without sugar, Brazil | 65,0 | 0,0 | 15,0 | 0,5 | 2,3 | 1/10 |
Soy, grain, organic, cooked, unsalted, Brazil | 56,0 | 0,0 | 4,5 | 4,2 | 3,2 | 2/10 |
Bean, pigeonpea, seeds, dried, cooked (50% beans 50% water), without oil, unsalted, Brazil | 61,0 | 0,0 | 13,7 | 0,7 | 5,8 | 2/10 |
Okra, unpeeled, cooked, drained, with soy oil, unsalted | 35,0 | 1,3 | 1,9 | 2,5 | 3,1 | 3/10 |
Okra, boiled, drained, without oil, unsalted, Brazil | 9,0 | 0,0 | 1,9 | 0,1 | 3,1 | 4/10 |
Pear, with peel, raw, Brazil (average of different varieties) | 46,0 | 0,0 | 11,0 | 0,2 | 3,0 | 2/10 |
Yellow plum, with skin, raw | 53,0 | 0,8 | 12,0 | 0,2 | 2,3 | 2/10 |
Yellow plum, with skin, raw | 224,2 | 0,8 | 12,0 | 0,2 | 2,3 | 1/10 |
Pumpkin, Squash, raw, Brazil | 22,0 | 0,0 | 5,3 | 0,1 | 2,6 | 3/10 |
Brazilian recipe, with brown rice, unsalted (brown rice, brazilian leaf ´jambu´, with oil, onion and garlic, unsalted) | 103,0 | 2,6 | 16,9 | 2,8 | 2,6 | 2/10 |
Onion, white, cooked, drained without oil, without salt, Brazil | 45,0 | 0,0 | 10,8 | 0,2 | 3,1 | 2/10 |
Beans, flageolet, cooked, 50% Beanss 50% water, without oil and unsalted, Brazil | 15,0 | 0,0 | 2,6 | 0,5 | 13,9 | 7/10 |
Orange, raw, Brazil (average of different varieties) | 37,0 | 0,0 | 8,8 | 0,2 | 2,0 | 2/10 |
Beans, pigeonpea, seeds, dried, cooked, drained, without oil, unsalted, Brazil | 85,0 | 0,0 | 19,1 | 0,9 | 8,1 | 2/10 |
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Protein
High
Carbs
Moderate
Fat
Moderate
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Pine nut, raw, in shell is a standout for the general health angle.
Start with Miso, soybean paste, vegetables, dry mix, Brazil, Pasta, raw, Cereals, in powder, soluble 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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