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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
Pork, fresh, loin, whole, separable lean only, cooked, braised20428.6 g0.0 gBeef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled22026.5 g0.0 gFish, butterfish, raw14617.3 g—McDONALD'S, Fruit 'n Yogurt Parfait1052.7 g12.8 gCornmeal, yellow, self-rising, bolted, plain, enriched3348.3 g—Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised23430.9 g0.0 gStew, steamed corn (Navajo)1128.8 g0.5 gTofu yogurt943.5 g1.2 gChicken, roasting, meat and skin and giblets and neck, raw21317.1 g—Chicken, broilers or fryers, neck, meat only, cooked, fried22926.9 g—Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted19627.0 g0.0 gTurkey, light or dark meat, smoked, cooked, with skin, bone removed20828.1 g0.0 gSnacks, soy chips or crisps, salted38526.5 g1.8 gBabyfood, dinner, vegetables, noodles and chicken, strained632.0 g—Buckwheat groats, roasted, cooked923.4 g0.9 gChicken, meatless22423.6 g0.0 gTurkey, ground, 93% lean, 7% fat, pan-broiled crumbles21327.1 g0.0 gSausage, turkey, fresh, raw15518.8 g0.0 gVeal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised22832.1 g0.0 gClif Z bar4165.5 g30.6 gChicken, broilers or fryers, meat only, cooked, fried21930.6 g0.0 gChicken, broilers or fryers, thigh, meat only, cooked, roasted17924.8 g0.0 gPork, fresh, loin, whole, separable lean only, cooked, broiled21028.6 g0.0 gSoup, oyster stew, canned, prepared with equal volume milk552.5 g—Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled22430.7 g0.0 gSeeds, sesame meal, partially defatted56717.0 g—Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted20428.1 g0.0 gFrijoles rojos volteados (Refried beans, red, canned)1445.0 g—Pork, cured, ham, low sodium, lean and fat, cooked17222.3 g0.0 gPineapple, canned, juice pack, solids and liquids600.4 g14.4 gLamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw15519.4 g—Quinoa, uncooked36814.1 g—Turkey, ground, 93% lean, 7% fat, raw15018.7 g0.0 gTurkey, whole, light meat, meat and skin, raw16122.0 g0.1 gCrackers, matzo, whole-wheat35113.1 g—Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked21426.6 g0.0 gBeef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw16520.6 g0.0 gPotato soup, instant, dry mix3439.2 g10.0 gBeef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled22528.0 g—Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled23328.2 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.