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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
Cheese, muenster36823.4 g1.1 gBeef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw16619.4 g0.0 gVeal, shoulder, arm, separable lean and fat, cooked, roasted18325.5 g—Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato1479.1 g3.1 gSUBWAY, turkey breast sub on white bread with lettuce and tomato1479.1 g3.1 gCorn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt943.1 g—Veal, ground, cooked, broiled17224.4 g0.0 gBeef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted18826.8 g0.0 gChicken, broilers or fryers, neck, meat only, raw15417.6 g—Potatoes, au gratin, dry mix, unprepared3148.9 g—Fish, tuna, light, canned in oil, without salt, drained solids19829.1 g—Piki bread, made from blue cornmeal (Hopi)3909.1 g1.6 gSoup, pea, green, canned, prepared with equal volume water613.2 g3.2 gBeef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised23130.4 g0.0 gGums, seed gums (includes locust bean, guar)3324.6 g0.0 gPie, pumpkin, prepared from recipe2044.5 g—Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled20326.1 g0.0 gStew, hominy with mutton (Navajo)836.7 g0.1 gChicken, roasting, meat and skin and giblets and neck, cooked, roasted22024.0 g—Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted20226.6 g—Corn with red and green peppers, canned, solids and liquids752.3 g—Turkey, retail parts, breast, meat and skin, raw15521.9 g0.0 gCereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES4043.9 g42.6 gBeef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned23028.4 g0.0 gBeef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled22027.5 g0.0 gEgg, white, dried, powder, stabilized, glucose reduced37682.4 g0.0 gYogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener864.9 g5.4 gBeef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw16521.2 g0.0 gTurkey, all classes, leg, meat and skin, cooked, roasted20827.9 g0.0 gApricots, canned, light syrup pack, with skin, solids and liquids630.5 g14.9 gNuts, chestnuts, chinese, boiled and steamed1532.9 g—Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised22428.8 g0.0 gVeal, rib, separable lean only, cooked, roasted17725.8 g—Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes3894.3 g39.3 gChicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked18427.5 g0.0 gBeef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled20025.7 g0.0 gCheese, parmesan, grated42028.4 g0.1 gPork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted17723.9 g0.6 gMuffins, oat bran2707.0 g8.2 gCorn, sweet, white, frozen, kernels cut off cob, unprepared883.0 g9.1 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.