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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
Kale, frozen, cooked, boiled, drained, with salt362.9 g1.2 gBeverages, Orange-flavor drink, breakfast type, low calorie, powder2173.6 g2.6 gSeaweed, irishmoss, raw491.5 g0.6 gParsley, freeze-dried27131.3 g—Cowpeas, young pods with seeds, raw443.3 g5.0 gCurrants, european black, raw631.4 g—Spices, parsley, dried29226.6 g7.3 gWinged bean leaves, raw745.8 g—Babyfood, vegetables, garden vegetable, strained322.3 g2.6 gHearts of palm, canned282.5 g—Babyfood, dinner, mixed vegetable, junior341.0 g3.1 gTomatoes, green, raw231.2 g4.0 gCattail, Narrow Leaf Shoots (Northern Plains Indians)251.2 g0.2 gSpices, marjoram, dried27112.7 g4.1 gBabyfood, vegetables, spinach, creamed, strained372.5 g2.3 gOnions, spring or scallions (includes tops and bulb), raw321.8 g2.3 gBeans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt334.8 g—Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt334.8 g—Nance, frozen, unsweetened730.7 g8.3 gBeverages, Orange juice, light, No pulp210.2 g4.2 gPeas and carrots, frozen, cooked, boiled, drained, without salt483.1 g4.4 gPeas and carrots, frozen, cooked, boiled, drained, with salt483.1 g4.4 gBeef, variety meats and by-products, spleen, raw10518.3 g—Peas and carrots, canned, no salt added, solids and liquids382.2 g2.8 gPeppers, jalapeno, canned, solids and liquids270.9 g2.1 gSeaweed, Canadian Cultivated EMI-TSUNOMATA, dry25915.3 g—Sauce, fish, ready-to-serve355.1 g3.6 gPeas and carrots, frozen, unprepared533.4 g—Spearmint, dried28519.9 g—Goose, liver, raw13316.4 g—Kiwifruit, ZESPRI SunGold, raw631.0 g12.3 gCardoon, cooked, boiled, drained, with salt200.8 g—Spices, savory, ground2726.7 g—Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)350.4 g4.6 gDuck, domesticated, liver, raw13618.7 g—Asparagus, cooked, boiled, drained222.4 g1.3 gAsparagus, cooked, boiled, drained, with salt222.4 g1.3 gBeverages, OCEAN SPRAY, Light Cranberry, Concord Grape230.4 g5.0 gGrape leaves, canned694.3 g—Capers, canned232.4 g0.4 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.