Nutrition Math

The Healthiest Foods on the Planet: A Look at Nutrient Density

When it comes to eating for health, the phrase "nutrient density" is often thrown around. But what does it really mean? Essentially, nutrient-dense foods provide the most vitamins, minerals, and other essential nutrients per calorie. A groundbreaking study by Jennifer Di Noia, PhD, set out to define and rank the most nutrient-dense fruits and vegetables, helping us make better choices when filling our plates.

Defining Powerhouse Fruits and Vegetables

We've all heard that leafy greens, cruciferous vegetables, and brightly colored fruits are good for us. But Dr. Di Noia took it a step further, using a systematic method to identify and rank powerhouse fruits and vegetables (PFVs). These foods were defined as those providing at least 10% of the daily value of 17 essential nutrients per 100 kcal.

Through rigorous analysis, 41 foods met the powerhouse criteria. Some of the results may surprise you! While kale and spinach made the list, they were outranked by lesser-known superfoods like watercress and Chinese cabbage.

The Top Nutrient-Dense Foods

The study produced a ranked list of the most nutrient-dense foods based on their score, which reflects the amount of vitamins and minerals they provide per calorie. Here is the full ranking:

Rank	Food Item	Nutrient Density Score
1	Watercress	100.00
2	Chinese cabbage	91.99
3	Chard	89.27
4	Beet green	87.08
5	Spinach	86.43
6	Chicory	73.36
7	Leaf lettuce	70.73
8	Parsley	65.59
9	Romaine lettuce	63.48
10	Collard green	62.49
11	Turnip green	62.12
12	Mustard green	61.39
13	Endive	60.44
14	Chive	54.80
15	Kale	49.07
16	Dandelion green	46.34
17	Red pepper	41.26
18	Arugula	37.65
19	Broccoli	34.89
20	Pumpkin	33.82
21	Brussels sprout	32.23
22	Scallion	27.35
23	Kohlrabi	25.92
24	Cauliflower	25.13
25	Cabbage	24.51
26	Carrot	22.60
27	Tomato	20.37
28	Lemon	18.72
29	Iceberg lettuce	18.28
30	Strawberry	17.59
31	Radish	16.91
32	Winter squash (all varieties)	13.89
33	Orange	12.91
34	Lime	12.23
35	Grapefruit (pink and red)	11.64
36	Rutabaga	11.58
37	Turnip	11.43
38	Blackberry	11.39
39	Leek	10.69
40	Sweet potato	10.51
41	Grapefruit (white)	10.47

What This Means for Your Diet

The study provides valuable insight into which foods pack the biggest nutritional punch. While you don’t need to eat exclusively from the top of the list, incorporating more of these powerhouse fruits and vegetables into your meals can significantly boost your intake of essential vitamins and minerals.

• Leafy greens reign supreme: Watercress, Chinese cabbage, and chard top the list, so adding them to salads and smoothies is a great strategy.
• Cruciferous vegetables are key: Broccoli, Brussels sprouts, and cauliflower provide excellent nutrient density.
• Citrus fruits made the cut: Lemon, lime, orange, and grapefruit are great sources of vitamin C and other key nutrients.
• Don’t overlook herbs: Parsley and chives are nutrient powerhouses, so adding fresh herbs to your dishes is an easy win.

Final Thoughts

Eating healthy doesn't have to be complicated. By focusing on foods that offer the most nutrition per calorie, you can get the most bang for your buck when it comes to your diet. Next time you're at the grocery store, consider reaching for some of these powerhouse foods—your body will thank you!

Nutrient TOP10 Checklists

If you're interested in TOP10 rankings by nutrient, here are some TOP10 checklists:

TOP 10 Foods with the Most Fiber

1. Psyllium husks, 84 g
2. Chia seeds, 34.4 g
3. Matcha, 34 g
4. Flaxseeds, 27.3 g
5. Hemp protein, 20 g
6. Soybeans, 15.4 g
7. Coconut flour, 12 g
8. Artichoke hearts, 10 g
9. Cocoa (raw), 10 g
10. Turmeric, 10 g

Probiotic Foods

• Kimchi
• Kombucha (fermented tea)
• Apple cider vinegar
• Sauerkraut
• Miso (soybean paste)
• Lassi
• Yogurt (natural and Greek), kefir, buttermilk
• Crème fraîche
• Cultured butter, cream cheese, and sour cream

TOP 10 Superfoods with Very High Nutrient and Vitamin Content

• Chia seeds
• Matcha
• Spirulina
• Goji berries
• Avocado
• Broccoli
• Quinoa (cooked)
• Blueberries
• Macadamia nuts
• Ginger

TOP 10 Foods with High Omega-3 Fatty Acids

• Linseed oil, 58 g
• Chia seeds, 17.8 g
• Flaxseeds, 22.8 g
• Hemp protein, 9 g
• Pumpkin seeds, 9.1 g
• Tuna, 4.9 g
• Sardines, 3.5 g
• Salmon, 2.3 g
• Herring, 2.3 g
• Mackerel, 2.5 g

Reference

The nutrient density scores are based on the study "Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach" by Jennifer Di Noia, PhD, published by the Centers for Disease Control and Prevention (CDC). The full study is available at: https://www.cdc.gov/pcd/issues/2014/13_0390.htm