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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
Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted19225.1 g0.0 gCheese, mozzarella, whole milk29922.2 g0.0 gBeef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised25331.1 g0.0 gFast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato15710.8 g3.0 gSUBWAY, oven roasted chicken sub on white bread with lettuce and tomato15710.8 g3.0 gPotatoes, boiled, cooked without skin, flesh, without salt861.7 g0.9 gWheat, soft red winter33110.3 g0.4 gSoup, broccoli cheese, canned, condensed, commercial872.1 g2.1 gPork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised20829.0 g0.0 gMollusks, squid, mixed species, cooked, fried17517.9 g—Egg, whole, cooked, scrambled14910.0 g1.4 gBeef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw17320.9 g0.0 gCereals, QUAKER, Instant Oatmeal Organic, Regular36716.0 g1.0 gCheese, gouda35624.9 g2.2 gEgg, whole, cooked, fried19613.6 g0.4 gBeef, ground, 90% lean meat / 10% fat, patty, cooked, broiled21726.1 g0.0 gPotatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added1131.9 g—Ham, sliced, regular (approximately 11% fat)16416.6 g1.0 gBread, multi-grain, toasted (includes whole-grain)28814.5 g6.9 gTurkey, whole, dark meat, meat and skin, cooked, roasted20627.3 g0.0 gBeef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled23330.1 g0.0 gChicken, broilers or fryers, dark meat, meat only, cooked, stewed19226.0 g0.0 gBeef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw17319.3 g0.0 gBread, potato26612.5 g9.4 gPork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil12415.1 g4.7 gChicken, stewing, meat and skin, and giblets and neck, raw25117.5 g—Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked23028.4 g0.0 gChicken, broilers or fryers, dark meat, meat only, cooked, roasted20527.4 g0.0 gPork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried21128.8 g0.0 gEgg, whole, cooked, omelet15410.6 g0.3 gBeef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled23927.4 g0.0 gBread, multi-grain (includes whole-grain)26513.4 g6.4 gFish, pompano, florida, raw16418.5 g0.0 gPork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted21929.2 g0.0 gBeef, ground, 90% lean meat / 10% fat, raw17620.0 g0.0 gBeef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled22826.5 g0.0 gChicken, broilers or fryers, leg, meat and skin, cooked, roasted18424.0 g0.0 gCorn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt943.1 g—Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled22726.2 g0.0 gBeef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled21726.1 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.