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
Grapes, canned, thompson seedless, water pack, solids and liquids400.5 g9.7 gPork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw16621.3 g0.0 gPotatoes, au gratin, dry mix, prepared with water, whole milk and butter932.3 g—Nuts, almonds57921.1 g4.3 gBeef, New Zealand, imported, flat, separable lean and fat, cooked, braised25231.9 g0.0 gCereals ready-to-eat, POST, Shredded Wheat, original spoon-size35111.8 g0.9 gFast foods, egg, scrambled21213.8 g1.6 gCereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry35311.3 g20.4 gMilk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D833.2 g9.5 gKFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed17522.8 g—Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled22927.0 g0.0 gCheese, goat, soft type26418.5 g0.0 gBeef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled23527.5 g0.0 gCheese, goat, semisoft type36421.6 g0.1 gBeef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw17619.0 g0.0 gPears, dried, sulfured, stewed, without added sugar1270.9 g27.4 gCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids611.9 g4.2 gCorn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)611.9 g4.2 gSoup, onion, canned, condensed463.1 g2.7 gBeef, New Zealand, imported, flat, separable lean and fat, raw17720.6 g0.0 gPork, fresh, variety meats and by-products, stomach, cooked, simmered15721.4 g0.0 gPork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised21127.9 g0.0 gLasagna with meat & sauce, frozen entree1246.6 g3.0 gPotsticker or wonton, pork and vegetable, frozen, unprepared1368.3 g2.8 gChicken, broilers or fryers, thigh, meat only, cooked, stewed19525.0 g0.0 gBabyfood, cereal, with egg yolks, strained511.9 g—Plums, canned, purple, juice pack, solids and liquids580.5 g14.2 gSoup, bean with frankfurters, canned, prepared with equal volume water754.0 g—Snacks, popcorn, air-popped38712.9 g0.9 gBabyfood, meat, pork, strained12414.0 g0.0 gBeef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw19819.1 g0.0 gTurkey, dark meat from whole, meat and skin, with added solution, cooked, roasted19925.6 g0.0 gFast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread18217.3 g3.1 gPotatoes, mashed, home-prepared, whole milk and margarine added1132.0 g1.4 gSpaghetti, spinach, dry37213.3 g2.7 gSnacks, NUTRI-GRAIN FRUIT AND NUT BAR4039.4 g32.5 gFast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato18312.3 g3.4 gSUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato18312.3 g3.4 gBeef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled23626.1 g0.0 gBeef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted23827.5 g0.0 gSource: USDA FoodData Central. The density score blends eight nutrients against their Daily Values and is our own metric, not USDA's.