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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
Lima beans, large, mature seeds, raw33821.5 g8.5 gBeets, canned, regular pack, solids and liquids300.7 g6.5 gSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D342.6 g0.4 gParsnips, cooked, boiled, drained, with salt711.3 g4.8 gBeans, kidney, royal red, mature seeds, cooked, boiled, without salt1239.5 g—Beans, kidney, royal red, mature seeds, cooked, boiled with salt1239.5 g—Beets, cooked, boiled, drained441.7 g8.0 gBeets, cooked, boiled. drained, with salt441.7 g8.0 gMilk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D433.5 g—Rowal, raw1112.3 g14.1 gCereals ready-to-eat, POST, GRAPE-NUTS Flakes3769.4 g15.2 gSoybeans, mature seeds, raw44636.5 g7.3 gLima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt1036.1 g1.3 gLima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt1036.1 g1.3 gYardlong beans, mature seeds, raw34724.3 g—Beets, canned, no salt added, solids and liquids280.8 g5.4 gCanada Goose, breast meat only, skinless, raw13324.3 g0.0 gFish, pike, northern, cooked, dry heat11324.7 g—Crustaceans, shrimp, raw8520.1 g—Beverages, almond milk, chocolate, ready-to-drink500.6 g8.8 gFish, sucker, white, raw9216.8 g—Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt943.2 g3.2 gBabyfood, Multigrain whole grain cereal, dry fortified4076.7 g26.7 gBabyfood, dinner, vegetables and turkey, junior531.7 g1.4 gApple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid470.1 g—Lentils, mature seeds, cooked, boiled, without salt1169.0 g1.8 gCrustaceans, crayfish, mixed species, wild, cooked, moist heat8216.8 g0.0 gSoy flour, full-fat, raw43437.8 g7.5 gBabyfood, cereal, whole wheat, with apples, dry fortified4026.6 g26.7 gMilk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D483.9 g—Buffalo, free range, top round steak, raw (Shoshone Bannock)9721.4 g—Babyfood, fruit, apple and raspberry, strained580.2 g13.0 gCereals ready-to-eat, POST, ALPHA-BITS38910.0 g21.0 gBabyfood, grape juice, no sugar, canned620.0 g15.3 gEmu, full rump, cooked, broiled16833.7 g0.0 gApple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid1660.5 g38.8 gSoup, vegetable beef, canned, prepared with equal volume water312.2 g0.5 gBeans, small white, mature seeds, cooked, boiled, without salt1429.0 g—Beans, small white, mature seeds, cooked, boiled, with salt1429.0 g—Fish, perch, mixed species, raw9119.4 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.