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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
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D564.0 g5.3 gScrapple, pork2138.1 g0.2 gMORI-NU, Tofu, silken, soft554.8 g1.3 gBeef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw14022.2 g0.0 gBeef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled16025.9 g0.0 gLamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw12820.6 g—Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw13521.9 g0.0 gFish, tilefish, cooked, dry heat14724.5 g—Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar35811.3 g11.9 gPork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled15527.5 g0.0 gSoup, chicken gumbo, canned, prepared with equal volume water231.1 g1.0 gChicken, broiler, rotisserie, BBQ, breast, meat only14428.0 g0.0 gFish, yellowtail, mixed species, raw14623.1 g—Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)460.9 g9.0 gBeans, baked, canned, no salt added1054.8 g7.8 gBeef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled16425.8 g0.0 gBeef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw13721.3 g0.0 gBeef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted16829.5 g0.0 gBeverages, coffee, instant, with chicory3559.3 g—Luncheon meat, pork and chicken, minced, canned, includes Spam Lite19615.2 g1.3 gBeef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled16125.7 g0.0 gBeef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled16125.7 g0.0 gVeal, cubed for stew (leg and shoulder), separable lean only, cooked, braised18834.9 g—Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted14223.7 g0.0 gBread, reduced-calorie, wheat21713.3 g3.7 gPork, Leg Cap Steak, boneless, separable lean and fat, raw12321.6 g0.0 gCereals, QUAKER, Weight Control Instant Oatmeal, banana bread36116.5 g1.3 gGinger root, raw801.8 g1.7 gBabyfood, fruit, bananas and pineapple with tapioca, strained650.2 g10.7 gBeef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised18933.2 g0.0 gVeal, variety meats and by-products, tongue, raw13117.2 g—Chicken, roasting, dark meat, meat only, raw11318.7 g0.0 gBeef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted16729.7 g0.0 gInfant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted51213.9 g7.6 gToddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted51213.9 g7.6 gBeef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised19631.5 g0.0 gVeal, variety meats and by-products, brain, raw11810.3 g—Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled17428.8 g0.0 gCheese product, pasteurized process, American, reduced fat, fortified with vitamin D24017.6 g8.0 gChicken breast, oven-roasted, fat-free, sliced7916.8 g0.1 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.