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 protein
Average protein
22,0 g
per 100g
Average carbs
7,3 g
per 100g
Average fat
8,0 g
per 100g
This list has 100 options focused on Nutrient density; Soy protein leads the ranking with 1.72 per 100 g (routine lens).
White, pepper has the highest nutrient density (1.72); use White, pepper, Black, pepper, Soluble coffee, powder as a shortcut for variety without losing calorie context.
This list has 100 options focused on Nutrient density; Soy protein leads the ranking with 1.72 per 100 g (routine lens).
White, pepper has the highest nutrient density (1.72); use White, pepper, Black, pepper, Soluble coffee, powder as a shortcut for variety without losing calorie context.
Among 100 foods ranked by Nutrient density, White, pepper leads with 1.72 per 100 g. The list spans 0.61 to 1.72, averaging 0.7.
Editorial angle: routine.
Use Nutrient density 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 55 kcal to 402 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 Nutrient density 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 |
|---|---|---|---|---|---|---|
White, pepper | 60,0 | 10,4 | — | 2,1 | 26,2 | 8/10 |
Black, pepper | 73,0 | 10,9 | — | 3,3 | 26,5 | 8/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
Preserved gizzards, duck, canned | 148,0 | 32,4 | 0,0 | 63,4 | 1,0 | 7/10 |
Proteína aislada de guisante en polvo | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína isolada de ervilha em pó | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Pea protein isolate powder | 380,0 | 80,0 | 8,0 | 6,0 | 2,0 | 10/10 |
Proteína de arroz em pó | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Proteína de arroz en polvo | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Rice protein powder | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Gelatin, grape, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, strawberry, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Gelatin, pineapple, dry mix, diet, Brazil | 308,0 | 63,5 | 13,5 | 0,0 | 4,7 | 9/10 |
Maize/corn bran | 226,0 | 8,4 | 6,7 | 4,7 | 79,0 | 10/10 |
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Edamame, cooked, without oil, with salt | 109,0 | 11,9 | 3,7 | 5,2 | 5,2 | 5/10 |
Meat, chicken, breast, without skin, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted | 128,0 | 25,6 | 0,4 | 2,7 | 1,4 | 6/10 |
Soluble coffe, decaffeinated, powder | 118,0 | 13,8 | 15,3 | 0,2 | 20,7 | 6/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Tea leaf | 232,0 | 19,4 | 6,3 | 9,3 | 55,8 | 10/10 |
Truffle, raw | 92,0 | 9,0 | 13,0 | 0,5 | 16,5 | 5/10 |
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 |
Laver (Porphyra sp.), dried or dehydrated | 257,0 | 30,2 | 11,7 | 6,7 | 36,8 | 10/10 |
Edamame, cooked, with oil, onion and garlic, with salt | 117,0 | 11,5 | 4,1 | 6,0 | 5,1 | 5/10 |
Edamame, cooked, with oil, onion and garlic, unsalted | 118,0 | 11,5 | 4,1 | 6,2 | 5,1 | 5/10 |
Poultry on skewer, cooked | 134,0 | 23,1 | 1,4 | 68,0 | 3,0 | 6/10 |
Gelatin, dry mix, diet (average of several flavours), Brazil | 327,0 | 57,2 | 24,1 | 0,2 | 4,7 | 8/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, unsalted | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Baby food - chicken breast, green pea and pumpkin, with chicken broth, with onion, without oil, with salt | 72,0 | 12,2 | 2,8 | 1,3 | 1,6 | 5/10 |
Meat, chicken, breast, braised (with oil, onion and garlic), with vegetables (carrot and pod), unsalted | 89,0 | 15,5 | 1,5 | 2,3 | 1,2 | 5/10 |
Baby food - breast chicken, potato and carrot, with meat broth, with onion, without oil, with salt | 76,0 | 13,1 | 3,0 | 1,4 | 1,2 | 5/10 |
Molokhia powder (dried jute leaves) | 239,0 | 23,0 | 12,7 | 8,4 | 40,0 | 9/10 |
Meat, breast chicken, with vegetables - broccoli and carrot, with oil, onion and garlic, with salt | 98,0 | 16,6 | 1,4 | 3,0 | 1,4 | 5/10 |
Caen-style tripe, prepacked | 120,0 | 20,4 | 0,5 | 74,0 | 1,5 | 5/10 |
Mussel, canned in brine, drained | 97,6 | 16,1 | 2,6 | 75,1 | 1,9 | 5/10 |
Salad, tuna, without oil, unsalted (tuna, pea and corn canned, raw carrot, parsley and chive, without oil, unsalted) | 76,0 | 12,1 | 5,5 | 0,6 | 1,8 | 5/10 |
Meat, goat, cooked, with vegetables - carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, with salt | 102,0 | 16,8 | 1,6 | 3,2 | 1,2 | 5/10 |
Meat, goat, cooked, with vegetables b carrot, chayote, zucchini, green beans, rosemary, with oil, onion and garlic, with black pepper, unsalted | 103,0 | 16,8 | 1,8 | 3,2 | 1,4 | 5/10 |
Green beans, pod, fresh, braised (with oil, onion and garlic), with salt | 61,0 | 5,7 | 5,7 | 1,8 | 8,9 | 5/10 |
Beef on skewer, cooked | 136,0 | 21,9 | 0,3 | 69,2 | 3,0 | 6/10 |
Basil, dried | 244,0 | 23,0 | 10,1 | 10,4 | 37,7 | 9/10 |
Pea, frozen, boiled | 60,0 | 6,0 | 6,9 | 0,9 | 7,3 | 5/10 |
Seafood with vegetables, with salt (seafood - shrimp, squid, mussel, octopus, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, with salt) | 66,0 | 9,4 | 2,5 | 2,0 | 1,3 | 4/10 |
Seafood with vegetables, unsalted (seafood - shrimp, squid, mussel, octopus, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 66,0 | 9,4 | 2,5 | 2,0 | 1,3 | 4/10 |
Atlantic wakame (Alaria esculenta), dried or dehydrated | 201,0 | 12,2 | 13,3 | 8,7 | 42,9 | 8/10 |
Squid stewed with vegetables, unsalted (squid, vegetables - carrot, pod, cauliflower, brocoli and white mushroom, tomato, bell pepper, parsley, lemon juice, with oil, onion and garlic, with black pepper, unsalted) | 63,0 | 9,3 | 2,0 | 2,0 | 1,3 | 4/10 |
Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated | 194,0 | 9,1 | 12,4 | 9,2 | 46,3 | 9/10 |
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Protein
Moderate
Carbs
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 filtered foods; Soy protein is a standout for the routine angle.
Start with White, pepper, Black, pepper, Soluble coffee, powder 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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