Home / Most nutrient-dense (our calculation)
Most nutrient-dense (our calculation)
Per 100 g, from USDA FoodData Central.
Our own calculation: how much of the FDA Daily Value for eight nutrients a food delivers per 100 calories. Basic and whole foods only. How it works.
Food (per 100 g)CalProteinSugar
Turkey, whole, meat and skin, with added solution, raw15919.0 g0.1 gCorn flour, masa, enriched, white3638.5 g1.6 gBeef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned25627.7 g0.0 gBeef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw18720.7 g0.0 gRolls, dinner, whole-wheat2668.7 g8.5 gCereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES3974.5 g44.2 gBeef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw18719.2 g0.0 gChicken, broiler, rotisserie, BBQ, thigh, meat only19324.1 g0.0 gSeeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)60717.9 g—Corn, white, steamed (Navajo)3869.7 g6.5 gCheese, cheddar, sharp, sliced41024.3 g0.3 gRaspberries, canned, red, heavy syrup pack, solids and liquids910.8 g20.1 gPork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled22726.7 g0.0 gPasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)1496.0 g0.8 gPork, cured, ham, shank, bone-in, separable lean and fat, unheated17721.6 g0.1 gBeef stew, canned entree994.4 g1.8 gCereals, oats, regular and quick, not fortified, dry37913.2 g1.0 gLamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted22526.4 g—Babyfood, meat, turkey, strained11111.5 g0.0 gBeef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled28227.7 g0.0 gSnacks, potato chips, fat free, salted3799.6 g3.7 gPork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted16120.1 g0.8 gEgg, yolk, raw, frozen, salted, pasteurized27514.1 g0.1 gSnacks, popcorn, air-popped (Unsalted)38212.0 g—Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled25326.8 g0.0 gBabyfood, fruit, banana and strawberry, junior1090.7 g19.3 gSeeds, sunflower seed kernels, dried58420.8 g2.6 gBeef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled23427.9 g0.0 gChicken, broilers or fryers, drumstick, meat and skin, cooked, roasted19123.4 g0.0 gBabyfood, mashed cheddar potatoes and broccoli, toddlers481.1 g1.2 gNuts, chestnuts, european, dried, unpeeled3746.4 g—Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt802.8 g3.1 gCorn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt802.8 g3.1 gCereals ready-to-eat, QUAKER, CAP'N CRUNCH3984.4 g44.3 gPork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried22427.7 g0.0 gChicken, capons, meat and skin, cooked, roasted22929.0 g—Potato pancakes2686.1 g1.8 gSalami, cooked, turkey17219.2 g1.1 gBlueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)510.4 g8.4 gMuffins, English, wheat2238.7 g1.6 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.