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
Soup, tomato, canned, prepared with equal volume low fat (2%) milk552.4 g6.6 gTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)617.2 g0.7 gLentils, sprouted, cooked, stir-fried, without salt1018.8 g—Lentils, sprouted, cooked, stir-fried, with salt1018.8 g—Babyfood, fruit, bananas with tapioca, junior670.4 g7.1 gBeef, cured, luncheon meat, jellied11119.0 g—Fish, whiting, mixed species, cooked, dry heat11623.5 g0.0 gCereals, QUAKER, Quick Oats with Iron, Dry37113.7 g1.4 gLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1268.0 g—Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt1268.0 g—Ostrich, outside leg, raw11522.9 g0.0 gPeanut butter, chunky, vitamin and mineral fortified59326.1 g10.9 gChicken breast, fat-free, mesquite flavor, sliced8016.8 g0.2 gBabyfood, cereal, rice, prepared with whole milk853.5 g4.9 gFish, bass, fresh water, mixed species, raw11418.9 g—Ostrich, oyster, cooked15928.8 g0.0 gFish, halibut, cooked, with skin (Alaska Native)11322.1 g0.0 gSoymilk, chocolate, nonfat, with added calcium, vitamins A and D442.5 g3.6 gCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1167.7 g3.3 gCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt1167.7 g3.3 gSoup, chicken noodle, reduced sodium, canned, ready-to-serve413.3 g0.3 gBeans, pinto, mature seeds, canned, solids and liquids824.6 g1.0 gBeans, pinto, mature seeds, canned, solids and liquids, low sodium824.6 g1.0 gQuail, breast, meat only, raw12322.6 g—Ostrich, inside leg, cooked14129.0 g0.0 gFish, wolffish, Atlantic, cooked, dry heat12322.4 g—Beverages, Energy drink, Citrus450.0 g10.4 gGame meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw11622.1 g—Apricots, canned, juice pack, with skin, solids and liquids480.6 g10.7 gGame meat, bison, separable lean only, cooked, roasted14328.4 g0.0 gBabyfood, cereal, mixed, with bananas, prepared with whole milk863.8 g5.9 gBabyfood, cereal, oatmeal, with bananas, prepared with whole milk863.8 g5.9 gLima beans, immature seeds, frozen, baby, unprepared1327.6 g—Emu, oyster, raw14122.8 g0.0 gOstrich, inside leg, raw11122.4 g0.0 gGame meat, rabbit, wild, cooked, stewed17333.0 g0.0 gPork, fresh, variety meats and by-products, heart, cooked, braised14823.6 g—Ostrich, tip trimmed, raw11421.9 g0.0 gBabyfood, cereal, barley, dry fortified37613.2 g13.2 gFish, bass, freshwater, mixed species, cooked, dry heat14624.2 g—Source: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.