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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
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, select, cooked, roasted33123.5 g—Gravy, mushroom, canned501.3 g—English muffins, plain, unenriched, with calcium propionate (includes sourdough)2357.7 g—Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted33023.1 g—Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised35728.2 g—Bread, white, commercially prepared, low sodium, no salt2678.2 g4.3 gSoup, chicken mushroom, canned, prepared with equal volume water541.8 g—Nuts, pine nuts, dried67313.7 g3.6 gSpanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)1253.3 g1.8 gSalmon nuggets, cooked as purchased, unheated18912.0 g—Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca2484.3 g3.5 gBread, reduced-calorie, oatmeal2107.6 g—Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)27510.5 g—Restaurant, Chinese, orange chicken26214.5 g13.6 gDesserts, rennin, chocolate, dry mix3632.4 g—Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted33323.4 g—English muffins, plain, enriched, without calcium propionate(includes sourdough)2357.7 g—Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled31523.4 g0.0 gMargarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt4501.0 g0.0 gPickles, cucumber, sweet (includes bread and butter pickles)910.6 g18.3 gBeef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw26017.9 g0.0 gBeverages, fruit punch juice drink, frozen concentrate1750.3 g—Pork, fresh, variety meats and by-products, feet, cooked, simmered23821.9 g0.0 gRaisins, dark, seedless (Includes foods for USDA's Food Distribution Program)2993.3 g65.2 gSnacks, rice cakes, brown rice, rye3868.1 g—Fast Foods, Fried Chicken, Wing, meat and skin and breading31021.1 g0.0 gIce creams, vanilla, light, no sugar added1694.0 g6.5 gKRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce27612.0 g6.7 gCheese spread, cream cheese base2957.1 g3.5 gMuffins, plain, prepared from recipe, made with low fat (2%) milk2966.9 g—PIZZA HUT, breadstick, parmesan garlic34312.2 g1.1 gLamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, raw25417.3 g—Bread, paratha, whole wheat, commercially prepared, frozen3266.4 g4.2 gSnacks, fruit leather, pieces3591.0 g57.6 gLamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted29420.9 g0.0 gPasta mix, Italian four cheese lasagna, unprepared35512.5 g6.7 gPork, fresh, spareribs, separable lean and fat, cooked, braised39729.1 g0.0 gIce creams, french vanilla, soft-serve2224.1 g21.2 gIce cream, soft serve, chocolate2224.1 g21.2 gBeef, cured, breakfast strips, cooked44931.3 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.