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
Fish, mackerel, Atlantic, raw20518.6 g0.0 gGoose, domesticated, meat only, cooked, roasted23829.0 g—Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased1302.2 g0.2 gCheese, cottage, creamed, large or small curd9811.1 g2.7 gBread, whole-wheat, commercially prepared, toasted30616.3 g5.8 gBeef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw17122.2 g0.0 gPotatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared812.0 g0.2 gLamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted21527.8 g—Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted20828.3 g0.0 gBread, whole-wheat, commercially prepared25212.4 g4.3 gBeef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried26633.0 g0.0 gPork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled21629.5 g—Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted22831.3 g0.0 gPork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled18625.8 g0.0 gCereals, QUAKER, Whole Wheat Natural Cereal, dry33311.8 g2.0 gWaterchestnuts, chinese, (matai), raw971.4 g4.8 gRye grain33810.3 g1.0 gCream, half and half, lowfat723.3 g3.3 gBeef, variety meats and by-products, pancreas, cooked, braised27127.1 g—Nuts, chestnuts, japanese, roasted2013.0 g—Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve702.3 g0.0 gCheese, mexican, queso cotija36620.0 g0.0 gBeef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted20126.4 g0.0 gBeef, variety meats and by-products, brain, cooked, simmered15111.7 g0.0 gLamb, New Zealand, imported, square-cut shoulder, separable lean only, raw15419.7 g0.0 gRavioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees1114.5 g4.1 gPears, raw, red anjou620.3 g9.5 gBeef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw18019.7 g0.0 gPork, cured, ham and water product, whole, boneless, separable lean and fat, unheated11714.1 g4.2 gBeef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled21727.3 g0.0 gPork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised20029.2 g0.0 gFast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce15510.9 g6.1 gSUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce15510.9 g6.1 gTurkey, ground, 93% lean, 7% fat, patties, broiled20725.9 g0.0 gLasagna, Vegetable, frozen, baked1396.9 g2.5 gPork, cured, ham, boneless, regular (approximately 11% fat), roasted17822.6 g0.0 gCornmeal, white, self-rising, bolted, plain, enriched3348.3 g—Wheat flour, whole-grain, soft wheat3329.6 g1.0 gVeal, shoulder, blade, separable lean and fat, cooked, roasted18625.1 g—Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)883.0 g2.5 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.