Which Are Nutrient-Dense Foods? 12 Healthiest Foods

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Here are 12 of the most nutrient-dense foods that you should incorporate into your diet

Nutrient-dense foods are those that are rich in vitamins, minerals, complex carbs, lean protein, fiber, and healthy fats while also being relatively low in calories. Nutrient density is calculated by measuring the amount of nutrients per 100 grams, 100 kcal, or serving and dividing that by the recommended daily allowance. 

Foods that contain a similar amount of calories can be very different in terms of the nutrients they provide. For example, a medium-sized orange and a scoop of vanilla ice cream, when served in portions that provide the same calories, have very different amounts of added sugars, fiber, vitamins, and fats. A particular food is referred to as being “nutrient-dense” when it contains a higher amount of vital nutrients per calorie.

Here are 12 of the most nutrient-dense foods that you should incorporate into your diet.

12 nutrient-dense foods

1. Leafy green vegetables
   1. Leafy green vegetables are nutrient powerhouses but low in calories.
   2. Examples of vegetables that are loaded with vitamins, minerals, fiber, and antioxidants include:
      1. Spinach, kale, chard, cabbage, romaine, and bok choy
      2. Broccoli, cauliflower, and brussels sprouts
2. Colorful fruits
   1. It is important to include a wide variety of colorful fruits in your diet in order to get the full benefit of bioactive compounds that are anti-inflammatory. 
   2. Examples of colorful fruits include:
      1. Apples, plums, mangos, papaya, pineapple, and bananas
      2. Pomegranates and grapes
      3. Citrus fruits, such as grapefruits and oranges
      4. Peaches, pears, and melons
      5. Tomatoes and avocados
3. Berries
   1. Berries are a notable source of beneficial plant-based phytochemicals that provide protective benefits.
   2. Examples of antioxidant-rich berries include:
      1. Blueberries
      2. Strawberries
      3. Acai berries
4. Whole grains
   1. Whole grains are low in fat and high in fiber, vitamins, and complex carbs, which can help keep you feeling fuller for longer and prevent you from overeating.
   2. Examples of whole grains include
      1. Oats
      2. Brown or wild rice
      3. Whole-wheat pasta, tortillas, and bread
      4. Barley, quinoa, buckwheat, whole corn, and cracked wheat
5. Fatty fish
   1. Fresh fish and shellfish are the best sources of omega-3 fatty acids and natural sources of vitamin D, which support brain and heart health.
   2. Poaching, steaming, baking. and broiling are the healthiest ways to prepare fish such as:
      1. Salmon
      2. Tuna
      3. Mackerel
      4. Sardines
6. Eggs
   1. Eggs are versatile foods that are excellent sources of protein while being low in calories.
   2. A single egg contains around 7 grams of protein and 70 calories.
   3. Avoid adding too much salt or fats to your eggs to maximize the health benefits.
7. Legumes 
   1. Legumes are nutrient-dense, non-meat sources of protein that are excellent options if you are on a vegan or vegetarian diet.
   2. Examples of legumes include:
      1. Beans
      2. Peas
      3. Lentils
      4. Chickpeas
      5. Edamame
8. Nuts
   1. Unsalted nuts are a great source of plant-based fat, vitamins, and minerals. 
   2. Examples of nutrient-dense nuts include:
      1. Almonds
      2. Walnuts
      3. Cashews
      4. Pistachios
      5. Peanuts
9. Seeds
   1. Similar to nuts, seeds are relatively calorie-dense but satiating and rich in nutrients.
   2. Examples of seeds include:
      1. Sunflower seeds
      2. Pumpkin seeds
      3. Chia seeds
      4. Flax seeds
10. Fat-free and low-fat dairy
    1. Dairy is a good source of calcium and important for bone health.
    2. Try replacing full-fat dairy products with fat-free or low-fat dairy products such as:
       1. Low-fat milk
       2. Low-fat cottage cheese
       3. Plain nonfat yogurt
       4. Greek yogurt
11. Lean meat and poultry
    1. Lean meat and poultry can provide you with important nutrients such as protein.
    2. Examples include lean chicken, turkey, lamb, and beef.
    3. Baking, broiling, and roasting are the healthiest ways to prepare these meats.
12. Potatoes
    1. Potatoes are high in potassium, magnesium, iron, copper, and manganese. 
    2. They also contain vitamin C and most B vitamins.

What is the benefit of eating nutrient-dense foods?

When you eat a diet rich in nutrient-dense foods, you lower your risk of diseases caused by poor dietary choices and overconsumption of saturated fats, sugar, and salt.

Eating foods that are high in calories but low in nutrients could lead to nutrient deficiencies and health problems such as obesity, diabetes, hypertension, and heart diseases.

What to keep in mind

• Nutrient density of certain foods can change depending on how they are prepared and cooked.
• Variety and moderation are key when it comes to maintaining a balanced diet.
• One tool that can help you choose nutrient-dense foods is the American Heart Association’s Heart-Check mark, which considers beneficial nutrients as well as nutrients that should be within limits.