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Back About Me Media. Also on the platform Other low-calorie, nutrient-rich vegetables follow, such as romaine and Boston lettuce, broccoli, artichoke, and cabbage. The losers Not surprisingly, fast food, processed food, oils, sugary foods, meats, dairy, and eggs are low on all nutrient density scales.

Why getting lots of nutrients matters Most Americans believe that lots of protein and low levels of fat and carbs are the keys to health and slimness. For more information Dr. Health Information Linda Tyler September 19, Comment.

Facebook 0 Twitter LinkedIn 0 Reddit Tumblr Pinterest 0 0 Likes. Eat a handful of unsalted nuts instead of chips. Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothie instead of candy and cookies.

The Takeaways Choose more nutrient-dense foods to get the beneficial nutrients your body needs without consuming too many calories.

Focus on your overall eating pattern, rather than individual nutrients or specific foods or food groups. First Name required. Last Name required. Email required. Zip Code required. I agree to the Terms and Conditions and Privacy Policy.

Last Reviewed: Dec 8, Nationally Supported by. Learn more about Lipton. Egg Nutrition Center. Learn more about Egg Nutrition Center. Sorghum Checkoff. Sardines are small, oily fish that you can eat whole.

They contain a little of almost every nutrient your body needs. Small, oily fish like sardines are usually eaten whole, so you consume the organs, bones, and other nutritious parts. They contain a little bit of almost every nutrient you need.

It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese. A one-cup serving has only 9 calories. Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.

There are many types of seaweed and ways to use it in food. Nori, for instance, is used to wrap sushi. Seaweed provides minerals such as calcium, iron, magnesium, and manganese.

It is also high in iodine , a mineral your body uses to make thyroid hormones. Research suggests that polysaccharides and other nutrients in seaweed may also have antioxidant properties. This means they could help protect against oxidative stress, which plays a role in inflammation and other health issues.

Sea vegetables are highly nutritious. They are a good source of iodine, which is essential for optimal thyroid function. Garlic provides vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound.

While more research is needed, there is some evidence that allicin and garlic may help reduce the risk of heart disease by:. A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer. Garlic is both tasty and healthy.

Clams are a good source of B vitamins, particularly vitamin B They also provide vitamin C, potassium, selenium, and iron. As with other fish, be sure to obtain shellfish that are sustainable and safe to eat , as some seafood can contain mercury and other toxins.

Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources of potassium, magnesium, iron, copper, and manganese. They also contain vitamin C and most B vitamins.

If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this.

Potatoes are a high-satiety food, which means they are satisfying and filling. Some research suggests they may be more filling than other high-carb foods, such as rice or pasta. This can help people manage their weight, as they are less likely to snack after eating potatoes. Potatoes contain a little bit of almost every nutrient you need.

They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body. As a food, this makes it highly nutritious.

Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.

Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain. Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating.

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What People Are Saying. Ashwinn Krishnaswamy "He walked me through some of the spreadsheets on the call, and I virtually did not say a word for like 10 minutes.

TikTok shwinnabego Instagram shwinnabegobrand. Tank Tolman "So one of the things that has saved me a ton of time and energy recently when it comes to meal planning is this nutrient density chart. Yusuf Richardson "Words actually can't describe how happy this makes me that someone took the time TikTok yourjimbff Instagram yourjimbff.

Michael Smoak "As a nutrient nerd and someone who is just like fired up by this stuff, when I got this in the mail, I was like mind blown! TikTok higherupwellness Instagram higherupwellness. Christopher Claflin "The Nutrient Density Chart breaks this problem down by starting with the really important questions like, one, what does our body even need?

TikTok christopherclaflin Instagram christopherclaflin. Ally Renee "I literally build meals based off of this chart now, so I can know that I'm getting a balanced meal full of macro, micro nutrients. TikTok ally. renee1 Instagram ally. Sold out.

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As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.

Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain. Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating.

As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline.

Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties. It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions. One g cup of cooked bitter melon contains 53 calories and also provides:.

How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat. However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits.

The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits. Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.

Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.

Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term.

People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health. Nutrient-dense foods are rich in nutrients relative to their calorie content.

These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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This distinction is crucial, particularly in cases like Vitamin A, where excessive consumption through supplements can be toxic - a risk not typically associated with natural food sources. Recognizing these differences, our company was established with a commitment to focus on the most nutrient-dense sources of each essential nutrient from real food rather than synthetic alternatives.

Our Summit Tracker Products coming soon are ideal for those who want to focus on using the product right away without the complexities of in-depth nutritional analysis. Designed for simplicity and accessibility, these products allow users to easily track essential nutrients and support a balanced diet, making the process more manageable and less time-consuming.

Alternatively, our Deep Dive Products are tailored for customers seeking a comprehensive approach to nutrition. These products provide detailed insights by analyzing data from international food composition databases and peer-reviewed scientific journals, catering to those who desire an in-depth understanding of nutrition and wish to make informed dietary decisions based on thorough nutritional science.

That's how astounded I was. labors of love are so transparent. Two, how do we get these nutrients from the most bioavailable and rich foods? It's more comprehensive than the Food Pyramid and most recent iteration, MyPlate. Shipping calculated at checkout. Paving the way for your relentless ascent to the summit.

Our Deep Dive products are based on meticulously sourced nutrition data from credible international food composition databases and reputable peer-reviewed scientific journals. Our approach involves extensive research, gathering, sorting, cleansing, collating, curating, analyzing, and synthesizing this detailed and complex information into the most optimized format achievable with easily understandable infographics and nutrient density scores, all presented with exceptional design quality.

This methodology ensures that our products stand as an invaluable resource for those seeking a deeper understanding of nutrition. Our Summit Tracker products specialize in making nutrition easy and accessible. We've transformed the challenge of eating a spectrum of nutrient-dense foods into a straightforward process.

By abstracting the complexities of essential nutrient tracking, our tools do the hard work for you. These products are designed for simplicity and ease, offering a clear, direct path to optimal nutrition.

Our Shows features diverse and engaging content. Jordan Science Lab , led by Emmy winner Jordan Wiberg, explores the wonders of science and space, sparking curiosity. The Cookbook Tour delves into various cookbooks, highlighting nutritious recipes with a unique visual presentation.

The Giant Guava game show offers drama and comedy through challenges hosted by an extraterrestrial Guava, with contestants competing for prizes on Laguna Beach. TNDC News blends street competitions with current events, where contestants vie for mystery prizes based on their knowledge of societal trends, all set against dynamic cityscapes.

Jordan Science Lab Join JordanScienceLab and Emmy Award-winning Jordan Wiberg for a captivating journey through SCIENCE , where the marvels of the natural world, the complexities of biochemistry, the essentials of nutrition, and the vastness of space are just the beginning.

Jordan Science Lab. The Cookbook Tour Explore diverse recipes with TheCookbookTour where we dive into both renowned and undiscovered cookbooks for nutritious and delicious meals. The Cookbook Tour. The Giant Guava Compete from the vibrant shores of Laguna Beach on TheGiantGuava Game Show, where contestants, under the guidance of our extraterritorial Guava from the planet Psidium Guajava L, face a series of questions and challenges.

Embark on a transformative journey towards optimal nutrition with our meticulously crafted nutrient density and satiety chart. This comprehensive chart amalgamates three potent nutritional scoring systems to provide a clear, intuitive roadmap to making food choices that resonate with your unique dietary goals and preferences.

Continue reading to unveil how this chart can be your compass in the world of nutritional abundance. To see more detail, you can access the interactive Tableau version with ALL the data here.

We recommend doing this on a computer screen rather than your phone to dive into all the detail. Read on to learn more about how we created it and how you can optimise your nutrition to align with your goals.

Everyone has different goals, nutrient gaps and macronutrient needs. So instead, this chart shows more than six hundred foods on a spectrum of more optimal to less optimal options that you can choose to suit your goal.

We find different people like to Optimise their diet using different approaches. Foods towards the top of this chart have a greater nutrient density per serving , meaning they contain more of all the essential nutrients for each portion we typically consume.

These foods are great for building the foundation of your diet. They will provide some energy and plenty of protein along with most of the other essential nutrients in adequate quantities. Foods towards the right of this chart provide more of all the essential nutrients for less energy.

That is, they have a higher nutrient density. The colour coding on the chart is based on our Satiety Index Score. These foods will help you feel fuller with fewer calories if your goal is weight loss. But overnight changes rarely last. Rather than suddenly trying to eat a lot of liver and spinach, most people in our Micros Masterclass have much better success if they progressively incorporate some new foods while reducing the less-than-optimal foods.

First, look at the chart to find the foods you currently eat. Next, look to the right to find some new foods you might want to audition to see if you like them. As you fill your place with slightly more nutritious foods, you will naturally start to reduce the less optimal foods from your diet. In our Micros Masterclass , Optimisers make a little bit more effort by tracking their food to identify their priority nutrients.

Nutrient Optimiser then recommends foods and meals that they can use to get more of the nutrients they are currently getting less of to optimise their diet at the micronutrient level. If you want to keep it simple, this version of the chart only shows the top most popular foods amongst the six hundred thousand Optimiser food entries.