The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added. Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions.

Some research 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. 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.

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. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based 12 Of The Most Nutrient-Dense Foods You Can Eat. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on July 6, Salmon Sardines Kale Seaweed Garlic Shellfish Potatoes Liver Berries Eggs Bitter melon Dark chocolate FAQ The bottom line Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies.

Bitter melon. Cocoa and dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. You can access the interactive version with all the foods here. We hope you find one or all of these charts helpful on your journey to Nutritional Optimisation!

For more on this, check out The Perils of Belief-Based Nutrition. However, we generally find that people who maximise their nutrient density and satiety tend to consume a mix of plant-based foods, animal-based foods, and seafood.

For some examples, see What Do Top Optimisers Eat Across the Globe? You may also have noted that the most nutritious foods per serving tend to be seafood and animal-based.

Most ultra-processed foods blend nutrient-poor, low-satiety refined grains, sugars, and industrial seed oils with flavourings, colourings, and fortification to make them palatable. Many people find it easier to obtain adequate protein and many other nutrients by prioritising animal-based foods and seafood, which have a higher nutrient density per serving.

Meanwhile, some of the most satiating foods that are impossible to overeat are plant-based foods with a greater nutrient density per calorie. We acknowledge and respect that some people hold strong ethical and religious beliefs about the food they eat.

We have worked hard to accommodate them while still prioritising nutrient density. However, our analysis has shown that most people could optimise their results if they prioritise foods that provide ALL the essential nutrients their bodies require.

The chart below shows plant-based foods only. You can dive into the detail in the interactive version of this chart here. The chart below shows just the animal-based foods.

Again, you can check out the interactive Tabluea version of this chart here. For more on animal-based foods, check out Carnivore Diet: Nutrient-Dense Food List.

Next, we have dairy products, with the interactive version here. Finally, we have seafood see interactive chart here. Over the years, many people have used our free 7-Day Nutrient Clarity Challenge to identify any nutritional gaps they may have and to determine which foods and meals will fill them.

From this, we have collected nearly six hundred thousand separate food entries, which has enabled us to identify the most common foods consumed by Optimisers and, importantly, the typical portion of each food they consume.

However, this often results in less-commonly eaten foods that we typically consume in smaller quantities less-commonly eaten to rank higher. These foods are high in volume and nutrients and low in calories.

You would become full before you could get close to consuming the calories you need from these greens. Most of us, including kids and adolescents, get a significant portion of our daily energy calories from snacks. When snacking, choose mostly nutrient-dense foods, such as fat-free or low-fat dairy products as well as a variety of fruits and vegetables and nuts.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics How Can I Eat More Nutrient Dense Foods.

What Does Nutrient Dense Mean? For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables.

Eat whole grains. Include healthy sources of protein, mostly from plant sources legumes and nuts , fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.

Eat nuts and legumes. Limit red and processed meats, sodium, added sugars and alcohol.

They are a good source of iodine, which is essential for optimal thyroid function. Garlic provides 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 evidence that allicin and garlic may help reduce the risk of heart disease by:.

A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer.

Garlic is both tasty and healthy. Clams are a good source of B vitamins, particularly vitamin B 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.

Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources 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. However, there could be various reasons for this. Potatoes are a high-satiety food, which means they are satisfying and filling.

Some research 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.

Potatoes contain a little bit of almost every nutrient you need. They are filling and can provide large amounts of resistant starch.

One function of the liver is to store important nutrients for the rest of your body. As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.

Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain. Eggs provide 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 help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline.

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 role as a traditional medicine or medicinal food in some regions. One g cup of cooked bitter melon contains 53 calories and also provides:.

How can bitter melon benefit people with diabetes? Cocoa powder provides 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.

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 Association recommends eating a little chocolate for enjoyment, but not for its health benefits. Dark chocolate and cocoa are very high in minerals and antioxidants.

Eating them regularly may provide various health benefits. 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 important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Find out when it's back ×. Email address. Books Health Nutrition.

The Nutrient-Dense Eating Plan: A Lifetime Eating Guide to Exceptional Foods for Super Health Douglas L Margel. Learn More. This product requires a minimum order of 1. Final Sale. No returns or exchanges. This item will be shipped by appointment through our delivery partner.

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When you see the mark, you can be confident the product aligns with our recommendations for an overall healthy eating pattern. The Heart-Check mark considers beneficial nutrients as well as nutrients you should limit, making it quick and easy for you to make a healthy choice. The white bread has about 80 calories per slice, but few vitamins and minerals.

The whole-grain version has about the same number of calories, but more protein, three times the magnesium, and more than double the fiber, potassium, vitamin B6 and zinc.

The nutrition information shows that the whole-grain option is the more nutrient-dense choice. Sometimes it only takes a small shift to make a more nutrient-dense choice.

Most of us, including kids and adolescents, get a significant portion of our daily energy calories from snacks. When snacking, choose mostly nutrient-dense foods, such as fat-free or low-fat dairy products as well as a variety of fruits and vegetables and nuts.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics.

Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics How Can I Eat More Nutrient Dense Foods.

Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy. About the Author. Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner! By providing your email address, you consent to receive newsletter emails from Forks Over Knives.

We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time. Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By Jeff Novick, MS, RD , Last Updated: Jul 16, Whenever hungry, eat until you are comfortably full. Don't starve and don't stuff yourself. Sequence Your Meals. Don't Drink Your Calories. Avoid liquid calories. Liquids have little if any satiety so they do not fill you up as much as solid foods of equal calories.

Be Aware of the Impact of Vegetables vs. Vegetables are the lowest in calorie density while fat and oil are the highest. Therefore, adding vegetables to any dish will always lower the overall calorie density of a meal, while adding fat and oil will always raise the overall calorie density of a meal.

Limit High Calorie Dense Foods. Limit or avoid foods that are higher in calorie density dried fruit; high fat plant foods; processed whole grains; etc. If you use them, incorporate them into meals that are made up of low calorie dense foods and think of them as a condiment to the meal.

For example, add a few slices of avocado to a large salad, or add a few walnuts or raisins to a bowl of oatmeal and fruit. This article was originally published on Jun. Everything You Need to Know About the Sweet Green Squash Feb 9, tags: Articles, calorie density, Nutrition, weight management.

Related News The Ozempic Effect: Plant-Based Docs on the Pros and Cons of Semaglutide Feb 2, Culinary Medicine at NYU: Dr. Try Our Top-Rated Meal Planner Free.

Join our best-selling course at a new lower price! About the Author Jeff Novick, MS, RD Jeff Novick serves as vice president of health promotion for EHE International and lectures at the McDougall Program.

For almost a decade, Novick served as the director of nutrition at the Pritikin Center in Aventura, Florida, and as vice president of the board of directors for the National Health Association.

Find him on Facebook and LinkedIn. Nutrient Optimiser then recommends foods and meals that they can use to get more of the nutrients they are currently getting less of to optimise their diet at the micronutrient level.

If you want to keep it simple, this version of the chart only shows the top most popular foods amongst the six hundred thousand Optimiser food entries. These foods are generally easy to obtain without being too adventurous. They are great to start your journey towards Nutritional Optimisation. This version shows the foods used frequently by our Optimisers.

You can access the interactive version with all the foods here. We hope you find one or all of these charts helpful on your journey to Nutritional Optimisation!

For more on this, check out The Perils of Belief-Based Nutrition. However, we generally find that people who maximise their nutrient density and satiety tend to consume a mix of plant-based foods, animal-based foods, and seafood.

For some examples, see What Do Top Optimisers Eat Across the Globe? You may also have noted that the most nutritious foods per serving tend to be seafood and animal-based.

Most ultra-processed foods blend nutrient-poor, low-satiety refined grains, sugars, and industrial seed oils with flavourings, colourings, and fortification to make them palatable. Many people find it easier to obtain adequate protein and many other nutrients by prioritising animal-based foods and seafood, which have a higher nutrient density per serving.

Meanwhile, some of the most satiating foods that are impossible to overeat are plant-based foods with a greater nutrient density per calorie.

We acknowledge and respect that some people hold strong ethical and religious beliefs about the food they eat. We have worked hard to accommodate them while still prioritising nutrient density. However, our analysis has shown that most people could optimise their results if they prioritise foods that provide ALL the essential nutrients their bodies require.

The chart below shows plant-based foods only. You can dive into the detail in the interactive version of this chart here. The chart below shows just the animal-based foods.

Again, you can check out the interactive Tabluea version of this chart here. For more on animal-based foods, check out Carnivore Diet: Nutrient-Dense Food List. Next, we have dairy products, with the interactive version here. Finally, we have seafood see interactive chart here. Over the years, many people have used our free 7-Day Nutrient Clarity Challenge to identify any nutritional gaps they may have and to determine which foods and meals will fill them.

From this, we have collected nearly six hundred thousand separate food entries, which has enabled us to identify the most common foods consumed by Optimisers and, importantly, the typical portion of each food they consume.

However, this often results in less-commonly eaten foods that we typically consume in smaller quantities less-commonly eaten to rank higher.

These foods are high in volume and nutrients and low in calories. You would become full before you could get close to consuming the calories you need from these greens. Because of this obstacle, we decided to include nutrient density per serving. Once we had the data to calculate the average serving size, we could determine nutrients per serving to give you a more accurate estimation of the nutrients you might consume relative to serving size.

Foods with a higher nutrient density per serving provide protein , energy, and a healthy dose of vitamins and minerals. In our Macros Masterclass and Micros Masterclass , we noticed that many of our most successful Optimisers start out by identifying where they will get their protein.

Foods with more protein tend to contain plenty of other nutrients. The foods shown on the right of these charts will be ideal for laying the foundation of adequate protein with enough energy.

Nutrient density per calorie is the sum of all 34 nutrients per calories in your diet or a food divided by our Optimal Nutrient Intake ONI for each nutrient. For more details, see The Diet Quality Score: Your Ultimate Measure of a Balanced Diet.