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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, blade (roasts), boneless, separable lean and fat, cooked, roasted19926.5 g0.0 gSoup, tomato rice, canned, condensed931.6 g5.9 gPears, canned, water pack, solids and liquids290.2 g6.1 gTurkey, retail parts, thigh, meat and skin, raw16119.5 g0.0 gChicken, roasting, dark meat, meat only, cooked, roasted17823.3 g—Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised24732.8 g0.0 gCereals ready-to-eat, POST, Shredded Wheat, original big biscuit33711.4 g0.9 gPotatoes, mashed, home-prepared, whole milk added831.9 g1.5 gPork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled19325.0 g0.0 gPork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted20427.8 g0.0 gCARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta20619.0 g2.9 gWinged bean tuber, raw14811.6 g—Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled23430.0 g0.0 gCereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt612.1 g—Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled21627.8 g0.0 gRennin, vanilla, dry mix, prepared with 2% milk773.1 g—Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt612.1 g—Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil15519.9 g1.0 gBeef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted22827.3 g0.0 gBeef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted23930.1 g0.0 gMilk, dry, nonfat, calcium reduced35435.5 g—Egg, whole, cooked, hard-boiled15512.6 g1.1 gCheese food, pasteurized process, American, vitamin D fortified33016.9 g5.6 gPork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted20628.8 g0.0 gYogurt, Greek, nonfat, strawberry, DANNON OIKOS848.0 g11.6 gPlantains, green, raw1521.3 g2.3 gSnacks, candy bits, yogurt covered with vitamin C4150.0 g65.0 gBabyfood, dinner, beef lasagna, toddler774.2 g0.0 gVeal, sirloin, separable lean and fat, raw15219.1 g0.0 gNuts, chestnuts, european, raw, peeled1961.6 g—Cheese, mozzarella, whole milk, low moisture31821.6 g1.0 gCandies, sesame crunch51611.6 g31.2 gApples, raw, with skin (Includes foods for USDA's Food Distribution Program)520.3 g10.4 gPancakes, whole wheat, dry mix, incomplete35010.5 g10.5 gFast Foods, Fried Chicken, Wing, meat only, skin and breading removed21528.8 g0.0 gSchool Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen23812.1 g7.2 gBeef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled21625.7 g0.0 gPork, cured, ham, whole, separable lean and fat, unheated24618.5 g0.0 gSILK Chai, soymilk532.5 g5.8 gPork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted19124.4 g0.6 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.