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
15,0 g
per 100g
Average carbs
35,0 g
per 100g
Average fat
14,2 g
per 100g
This list has 100 options focused on Sodium; Soy flour leads the ranking with 0 mg per 100 g (muscle gain 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 12.8 mg — adjust your real portion.
This list has 100 options focused on Sodium; Soy flour leads the ranking with 0 mg per 100 g (muscle gain 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 12.8 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 12.8 mg, averaging 4.8 mg.
Editorial angle: muscle gain.
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 60 kcal to 843.51 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 |
Anchovy, fried | 136,0 | 20,1 | 0,5 | 6,0 | 0,0 | 5/10 |
Soya, fried | 585,6 | 13,7 | 10,3 | 4,8 | — | 2/10 |
Soya, fried | 139,0 | 13,7 | 10,3 | 4,8 | — | 3/10 |
Pasta, raw | 338,0 | 12,0 | 68,0 | 2,0 | 5,0 | 3/10 |
Mussel, pickling brine | 169,0 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Mussel, pickled | 699,9 | 10,7 | 0,0 | 14,0 | 0,0 | 3/10 |
Pasta, with vegetables, raw | 334,0 | 12,0 | 67,0 | 2,0 | 6,0 | 3/10 |
Corn flour | 363,0 | 8,7 | 76,0 | 2,7 | 3,0 | 2/10 |
Corn flour | 324,0 | 8,3 | 66,3 | 2,8 | 9,4 | 3/10 |
Breakfast cereal, wheat, oat, corn and honey | 392,0 | 8,0 | 79,0 | 4,9 | 3,0 | 2/10 |
Linguiça, mista, cozida, s/ óleo, s/ sal | 402,0 | 20,5 | 3,6 | 34,0 | 0,0 | 4/10 |
Chicken sausage, breaded (breadcrumbs, egg and refined wheat flour), deep fried (with soy oil), with salt, Brazil | 342,0 | 17,3 | 16,1 | 23,2 | 0,8 | 3/10 |
Soybean, dry, soaked, boiled | 147,0 | 16,6 | 3,8 | 7,2 | 6,1 | 5/10 |
Pine nut | 689,0 | 14,0 | 4,0 | 68,6 | 1,9 | 3/10 |
Soybean, dry, soaked, boiled | 570,3 | 14,0 | 3,8 | 7,2 | 6,1 | 4/10 |
Pine nut, raw, in shell | 689,0 | 14,0 | 3,9 | 68,6 | 8,5 | 4/10 |
Brazilian recipe, with rice and jerked beef, with salt, Brazil (white rice, jerked beef, onion, tomato, parsley, with soy oil, with salt) | 147,0 | 10,7 | 10,1 | 7,1 | 1,5 | 3/10 |
Rye flour | 353,0 | 8,2 | 75,9 | 1,8 | 11,7 | 3/10 |
Corn, sweet, grain, braised (with oil, onion and garlic), unsalted | 177,0 | 8,4 | 31,4 | 2,0 | 5,0 | 3/10 |
Peanut, raw, in shell | 547,0 | 25,2 | 7,9 | 46,0 | 8,1 | 5/10 |
Harina de avena instantánea | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Instant oat flour | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
Farinha de aveia instantânea | 389,0 | 16,9 | 66,3 | 6,9 | 10,6 | 4/10 |
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 |
Oat, raw | 387,0 | 15,0 | 66,3 | 6,9 | 10,6 | 4/10 |
Wheat whole flour | 341,0 | 11,5 | 68,8 | 2,2 | 4,0 | 3/10 |
Rye flour | 295,0 | 10,0 | 59,7 | 1,8 | 15,0 | 4/10 |
White bread, without salt | 258,0 | 8,0 | 53,9 | 1,1 | 3,5 | 2/10 |
Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, without salt | 100,0 | 8,4 | 13,1 | 1,6 | 7,3 | 4/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Salad dressing, Caesar, homemade, with salt, Brazil (anchovy fillet, lemon juice, mayonnaise, garlic, mustard sauce, worcestershire sauce, olive oil, apple vinegar, with salt) | 229,0 | 14,7 | 3,8 | 17,2 | 0,5 | 4/10 |
Nut | 600,0 | 14,0 | 3,3 | 59,0 | 5,2 | 4/10 |
nut, raw, in shell | 600,0 | 14,0 | 3,3 | 59,0 | 5,2 | 4/10 |
Ground wheat, raw | 343,0 | 12,6 | 70,4 | 1,2 | 4,0 | 3/10 |
Bread, integral, with out salt | 247,0 | 10,9 | 44,0 | 3,0 | 6,0 | 3/10 |
white bread, toasted, without salt | 300,0 | 10,1 | 59,2 | 2,5 | 4,5 | 3/10 |
Flour | 326,0 | 10,0 | 71,5 | — | 3,5 | 3/10 |
Pinto bean, dried, steeped, boiled | 383,6 | 8,4 | 13,7 | 0,2 | 8,7 | 3/10 |
Pinto bean, dried, steeped, boiled | 90,0 | 8,4 | 13,7 | 0,2 | 8,7 | 4/10 |
Onion bread, homemade (refined and whole wheat flour, onion, yeast, sugar and salt) | 502,0 | 9,1 | 57,7 | 26,1 | 1,2 | 2/10 |
Peanut, caramelized | 555,0 | 20,7 | 30,5 | 38,9 | 6,8 | 4/10 |
Soy, grain, cooked, drained, with olive soy, unsalted | 173,0 | 15,7 | 0,6 | 12,0 | 8,7 | 5/10 |
Brazil nut, caramelized | 594,0 | 11,0 | 29,6 | 47,9 | 6,0 | 3/10 |
Broad bean, dried | 334,0 | 23,0 | 56,0 | 2,0 | 19,0 | 6/10 |
Oat, fiber, Brazil | 345,0 | 19,3 | 41,4 | 11,4 | 16,0 | 5/10 |
Soybean, flour | 418,0 | 34,5 | 23,5 | 20,6 | 17,3 | 7/10 |
Pop corn, without oil, without salt | 337,0 | 12,0 | 62,9 | 4,2 | 15,0 | 4/10 |
Wheat whole flour | 316,0 | 11,5 | 62,6 | 2,2 | 9,0 | 3/10 |
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Protein
High
Carbs
Moderate
Fat
Moderate
Calories
Moderate
Summary
Decide better
It groups 100 filtered foods; Soy flour is a standout for the muscle gain angle.
Start with Miso, soybean paste, vegetables, dry mix, Brazil, Anchovy, fried, Soya, fried 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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