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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
Crackers, wheat, sandwich, with peanut butter filling49513.5 g—Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, raw30516.8 g0.0 gSnacks, granola bars, hard, chocolate chip4387.3 g—Biscuits, mixed grain, refrigerated dough2636.1 g—Restaurant, Latino, empanadas, beef, prepared33511.3 g1.8 gCouscous, dry37612.8 g—Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw30616.5 g—Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted40022.6 g—Potatoes, french fried, cross cut, frozen, unprepared1872.7 g0.5 gDENNY'S, hash browns1972.5 g1.4 gRestaurant, family style, hash browns1972.5 g1.4 gSalami, dry or hard, pork, beef37821.1 g0.3 gSauce, barbecue, KC MASTERPIECE, original1601.0 g30.9 gToaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)3854.0 g31.0 gSnacks, crisped rice bar, chocolate chip4045.1 g—Salami, cooked, beef26112.6 g1.5 gGoose, domesticated, meat and skin, raw37115.9 g—Gravy, brown, dry36710.7 g—McDONALD'S, Vanilla Reduced Fat Ice Cream Cone1624.2 g19.5 gPasta, fresh-refrigerated, plain, cooked1315.2 g—Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch3108.0 g9.5 gUdi's, Gluten Free, Classic French Dinner Rolls3108.0 g9.5 gNabisco, Nabisco Grahams Crackers4247.0 g23.0 gPork, cured, breakfast strips, raw or unheated38811.7 g—Fast foods, chicken, breaded and fried, boneless pieces, plain30715.9 g0.1 gRice and vermicelli mix, rice pilaf flavor, unprepared35910.4 g1.5 gMuffin, blueberry, commercially prepared, low-fat2554.2 g27.1 gBiscuits, plain or buttermilk, prepared from recipe3537.0 g2.2 gPasta, dry, unenriched37113.0 g2.7 gBagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)27510.5 g—Margarine-like, vegetable oil spread, stick or tub, sweetened5340.0 g16.7 gBeef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw30916.5 g0.0 gJIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared3289.3 g3.1 gReddi Wip Fat Free Whipped Topping1493.0 g16.0 gPotatoes, frozen, french fried, par fried, extruded, unprepared2602.8 g—Bread, sticks, plain41212.0 g1.3 gBeverages, Carob-flavor beverage mix, powder3721.8 g—Cornmeal, degermed, enriched, white3707.1 g1.6 gFruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids880.3 g—DENNY'S, golden fried shrimp31913.9 g0.8 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.