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
KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed17526.3 g—Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled20828.7 g0.0 gBeef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled20629.0 g0.0 gLamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted20428.4 g—Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled22328.6 g0.0 gBeef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw16122.1 g0.0 gWheat, hard red spring32915.4 g0.4 gPork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised20030.2 g0.0 gPork, fresh, variety meats and by-products, pancreas, cooked, braised21928.5 g—Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled20228.3 g0.0 gBeef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled20628.1 g0.0 gBeverages, fruit punch-flavor drink, powder, without added sodium, prepared with water370.0 g9.2 gVeal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded21131.8 g0.0 gPotatoes, hash brown, frozen, plain, unprepared822.1 g—Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled21630.0 g0.0 gCorn, sweet, white, cooked, boiled, drained, without salt973.3 g7.7 gCorn, sweet, white, cooked, boiled, drained, with salt973.3 g7.7 gSoup, lentil with ham, canned, ready-to-serve563.7 g—Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated15922.8 g0.0 gBeef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw15720.6 g0.0 gBeef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw15620.2 g0.0 gChicken, stewing, light meat, meat only, cooked, stewed21333.0 g—Turkey, all classes, breast, meat and skin, raw15721.9 g—Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted20628.2 g0.0 gSteelhead trout, boiled, canned (Alaska Native)15921.1 g0.0 gBeef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw17322.2 g0.0 gBeef, New Zealand, imported, cube roll, separable lean only, raw16119.8 g0.0 gChicken, broilers or fryers, drumstick, meat only, cooked, fried19528.6 g—Turkey, whole, meat and skin, with added solution, roasted17626.1 g0.0 gTurkey, Ground, raw14819.7 g0.0 gCereals, QUAKER, Instant Oatmeal, Banana Bread, dry3689.0 g29.4 gPork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled19828.3 g0.0 gBread, wheat, sprouted18813.2 g2.6 gBeef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled21028.0 g0.0 gCereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS3793.5 g37.9 gBeef, variety meats and by-products, tripe, cooked, simmered9411.7 g0.0 gPancakes, whole-wheat, dry mix, incomplete34412.8 g—Tofu, salted and fermented (fuyu)1168.9 g—Chickpeas (garbanzo beans, bengal gram), mature seeds, raw37820.5 g10.7 gBeef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled21727.5 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.