Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies. However, it’s essential to remember that no single food provides all the nutrients you need, and the healthiest choice is a varied diet.
If you’re managing your weight, it makes sense to spend your calorie budget wisely by choosing the foods with the highest amount and greatest variety of nutrients.
To start with, you’ll need to avoid highly processed foods that provide a lot of calories but little nutritional value. Then start thinking about adding some of the following.
- Salmon
Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients, which means you can only get them from foods. Every cell in your body needs omega-3 fatty acids. They are necessary forTrusted Source the correct functioning of the brain, eyes, heart, blood vessels, lungs, immune system, and endocrine system.
A 100-gram serving of wild Atlantic salmon contains about 2.2 grams (g)Trusted Source of omega-3s, along with 25.4 g of high-quality animal protein. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.
Salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.
When buying fish, always check it comes from a sustainable source.
SUMMARY
Fatty fish like salmon provides beneficial fatty acids, protein, vitamins, and minerals.
- Sardines
Sardines are small, oily fish that you can eat whole. They containTrusted Source a little of almost every nutrient your body needs.
Like other fatty fish, they’re also high in heart-healthy omega-3 fatty acids.
SUMMARY
Small, oily fish like sardines are usually eaten whole, so you consume the organs, bones, and other nutritious parts. They contain a little bit of almost every nutrient you need.
- Kale
Kale is a green, leafy vegetable that’s rich in vitamins, minerals, fiber, antioxidants, and various bioactive compounds.
It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese. A one-cup serving has only 9 caloriesTrusted Source.
SUMMARY
Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.
- Seaweed
There are many types of seaweed and ways to use it in food. Nori, for instance, is used to wrap sushi.
Seaweed providesTrusted Source minerals such as calcium, iron, magnesium, and manganese.
It is also high in iodine, a mineral your body uses to make thyroid hormones.
ResearchTrusted Source suggests that polysaccharides and other nutrients in seaweed may also have antioxidant properties. This means they could help protect against oxidative stress, which plays a role in inflammation and other health issues.
The nutrients of seaweed are also available in supplement form.
SUMMARY
Sea vegetables are highly nutritious. They are a good source of iodine, which is essential for optimal thyroid function.
- Garlic
Garlic providesTrusted Source vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound.
While more research is needed, there is some evidenceTrusted Source that allicin and garlic may help reduce the risk of heart disease by:
- lowering blood pressure
- reducing total and LDL (bad) cholesterol
- raising HDL (good) cholesterol
A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer.
SUMMARY
Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.
- Shellfish
Clams, oysters, scallops, and mussels are types of shellfish that can be highly nutritious.
Clams are a good sourceTrusted Source of B vitamins, particularly vitamin B12. They also provide vitamin C, potassium, selenium, and iron.
As with other fish, be sure to obtain shellfish that are sustainable and safe to eat, as some seafood can contain mercury and other toxins.
SUMMARY
Shellfish are some of the most nutritious animals found in the sea. They’re very high in important nutrients like vitamin B12 and zinc.
- Potatoes
Potatoes are good sourcesTrusted Source of potassium, magnesium, iron, copper, and manganese. They also contain vitamin C and most B vitamins. If you eat them with their jackets, they are a good source of fiber.
A 2021 studyTrusted Source of data for adolescents in the United States found that those who eat potatoes are more likely to have higher levels of essential nutrients — such as B vitamins, fiber, protein, and a range of minerals — than those who don’t. However, there could be various reasons for this.
Potatoes are a high-satiety food, which means they are satisfying and filling. Some researchTrusted Source suggests they may be more filling than other high-carb foods, such as rice or pasta. This can help people manage their weight, as they are less likely to snack after eating potatoes.
SUMMARY
Potatoes contain a little bit of almost every nutrient you need. They are filling and can provide large amounts of resistant starch.
- Liver
One function of the liver is to store important nutrients for the rest of your body. As a food, this makes it highly nutritious.
A 3.5-ounceTrusted Source (100-gram) portion of beef liver contains significant amounts of:
- vitamin B12
- vitamin B5, vitamin B6, niacin, and folate
- vitamin B2
- vitamin A
- copper
- iron, phosphorus, zinc, and selenium
- high-quality animal protein
Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients.
SUMMARY
Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.
- Berries
Many berries are an excellent source of antioxidants.
Blueberries, for instance, contain anthocyanins and other polyphenols. Some researchTrusted Source suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.
The possible health effects of blueberries include:
- improvementsTrusted Source in thinking and mood
- enhancingTrusted Source endothelial function, essential for healthy blood flow, in females with low estrogen and high blood pressure
- inhibitTrusted Source the growth of cancer cells
However, more research is needed to confirm these findings.
SUMMARY
The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.
- Eggs
Eggs provideTrusted Source high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may helpTrusted Source with weight loss.
Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. They’re also high in lutein and zeaxanthin, antioxidants that can protect your eyesTrusted Source and reduce your risk of eye diseases like cataracts and macular degeneration.
They are also cheap, flavorful, and easy to prepare.
SUMMARY
Whole eggs are so nutritious that they’re sometimes called “nature’s multivitamin.” Most of the nutrients are in the yolk.
- Bitter melon
Momordica charantia, also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.
It is commonly grown across parts of Asia, South America, and Africa, and has long played a roleTrusted Source as a traditional medicine or medicinal food in some regions.
Research suggests the nutrients it contains may:
- help manageTrusted Source blood sugar levels in people with diabetes
- protect the brain and improve memory in people with Alzheimer’s disease
- haveTrusted Source anti-cancer properties
One 130-g cupTrusted Source of cooked bitter melon contains 53 calories and also provides:
- fiber
- calcium
- magnesium
- potassium
- B vitamins
- vitamins K, C, and A
Try it in the following recipes:
- Cocoa and dark chocolate
Cocoa powder providesTrusted Source iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.
Some studies have suggested that eating dark chocolate with a 70–85%Trusted Source cocoa content might reduce the risk of high blood pressure, high cholesterol, and heart disease.
However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits.
The American Heart AssociationTrusted Source recommends eating a little chocolate for enjoyment, but not for its health benefits.
SUMMARY
Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits.
Frequently asked questions
Which food is the most nutrient-dense?
No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most importantTrusted Source non-cereal staple crop worldwide and essential for food security in many places.
Fried potatoes and potato chips, however, may be detrimentalTrusted Source to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option.
What is the number 1 healthiest food in the world?
It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.
What are some of the most nutritious foods?
Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.
However, no food provides all the nutrients we need, so it’s essential to have a varied diet that includes plenty of fresh ingredients and is as little processed as possible.
The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.
What is one food you can survive on?
It is unlikely a person could survive for long on a single food, but the choice would depend on many factors, such as where you lived, access to cooking facilities, water content (if you didn’t have access to water), and the availability of the food.
Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some researchTrusted Source suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term.
People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.
The bottom line
Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.
Adding these foods to your diet can make it healthier.
Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.
References: https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet#the-bottom-line