Nutrient Dense Foods for a Balanced, Healthy Diet

In a world where dietary trends spin like a merry-go-round, one constant remains: regardless of our preferences or beliefs, we all need:

• enough of all the essential nutrients
• without excess energy.

Sadly, most nutrition advice focuses on what you should fear and avoid—you know, like:

• meat,
• saturated fat,
• plants,
• carbs,
• fat,
• sodium,
• cholesterol,
• omega 6,
• oxalates, or
• antinutrients.

If you listened to everyone on the internet, there would be nothing left to eat! According to someone out there, it seems everything is trying to kill you!

Enter the superheroes of the food landscape—the most nutrient dense foods, bursting with all the essential nutrients (e.g., vitamins, minerals, and amino acids).

Nutrient-dense foods pack in more essential nutrients your body needs to thrive per calorie.

Focusing on nutrient-dense foods shifts the paradigm from fearing all the so-called ‘bad things’ in food to nourishing your body with the essential nutrients it needs to thrive.

When we put nutrients at the centre of nutrition, all the ‘bad things’ become irrelevant. Eating becomes a game of nourishing your body with everything it needs to thrive.

Whether you’re pursuing weight loss, increased energy, longevity, or vibrant-tasting foods, these lists of the most nutrient-dense foods are your pathway to wellness.

The Most Nutrient Dense Foods

Commonly hailed as superfoods or power foods, these nutrient-packed champions, with their nutrient density scores, lead the charge, both in terms of popularity and the nutrients they contain:

• spinach – 100%
• mussels – 91%
• liver – 89%
• broccoli – 88%
• mackerel – 87%
• salmon – 85%
• shrimp/prawns – 83%
• chicken thigh – 72%
• sirloin steak – 71%
• whole egg – 71%
• lupins – 69%
• cottage cheese – 66%

Nutrient-dense foods span various food groups, from the veggie patch to the ocean depths, encompassing vegetables, fruits, seafood, eggs, lean meats, and low-fat dairy.

These foods are high in vitamins and minerals and thus promote many health benefits, including boosting immunity and promoting longevity.

What is Nutrient Density?

Before we delve deeper into the nutritional treasures hidden across other food groups, let’s unveil the essence of nutrient density, or nutrient-rich foods, to understand why they are considered the most nutritious foods.

Nutrient density is a measure of nutrients per calorie within a food or meal.  

Imagine your appetite as a nutrient-seeking missile, instinctively hunting for the precise nutrients your body craves. Nutrient-dense foods are your secret hack to satisfy cravings with less energy. They are perfect for those seeking to manage hunger, boost satiety, shed pounds without battling Herculean willpower, and fortify their body with the nutrients it craves without the guesswork. 

Nutrient Dense Foods vs High Nutrient Foods

One of the major strengths of nutrient-dense foods is also a weakness—they are extremely satiating and hard to eat in large quantities.

They have a strong taste because they pack in so many essential nutrients per calorie. Our bodies sense that they only need a small amount of this food to get nutrients. For instance, although spinach packs in a lot of nutrients per calorie, you may not be able to consume enough of it to meet your minimum nutrient requirements, let alone energy.

Our analysis shows that our appetite gravitates to a bliss point concentration of each nutrient.

• When our daily diet contains more than the bliss point concentration, we eat less because we get the nutrients needed to thrive more efficiently (i.e. we are in the satiety zone, as shown in the chart below).
• However, if we get less than the minimum (bliss point) amount, we’ll keep eating more until we get the minimum amount (i.e. we’re in the craving zone in the chart below).

Thus, if you’re starting your journey of nutritional optimisation, it may be better to start with high-nutrient foods that contain more essential nutrients per serving. Later, once you have laid the foundation with high-nutrient foods, the most nutrient-dense foods are ideal for filling your nutrient gaps.

Nutrient Dense Foods Chart

The chart below shows nutrient density (per serving) vs. nutrient density (per calorie), illustrating the difference between nutrient-dense and high-nutrient foods.

Notice that many of the foods with the highest nutrient density (per calorie) towards the top of the chart are ones that we eat in much smaller quantities. Once you have laid the initial foundation with high-nutrient foods, these are great for filling in your remaining nutrient gaps.

Are you curious about how your favourite foods stack up in terms of nutrients per serving? Check out the interactive Tableau chart here. 

Nutrient-Packed Veggies

When it comes to the most nutritious foods, non-starchy vegetables are the reigning champions. They pack a punch of vitality with minimal calories. These green gems are like nature’s nutritional superheroes and are here to take your well-being to new heights!

Popular picks among our Optimisers include:

• spinach – 100%
• asparagus – 96%
• kale – 88%
• broccoli – 88%
• Brussels sprouts – 86%
• cauliflower – 86%
• lettuce – 82%
• green beans – 78%
• zucchini – 74%
• carrots – 71%
• celery – 69%
• bell peppers – 65%

Getting all the protein and energy you need from these foods alone will be challenging. But once you’ve met your energy and protein quota, these nutrient superheroes can efficiently fill the remaining gaps in your micronutrient profile. 

Nutrient-Dense Meat

While veggies often hog the spotlight for being the most nutritious foods, animal-based foods are also an excellent choice in terms of nutrients per calorie and serving. Because we tend to eat more of these foods than non-starchy vegetables, we often get more nutrients from them.  

Here’s the roster of nutrient-dense animal-based foods:

• liver – 90%
• chicken thigh (skinless) – 72%
• chicken drumstick – 72%
• sirloin steak (fat not eaten) – 71%
• lamb roast (fat not eaten) – 71%
• chicken breast (skinless) – 69%
• pork chops – 68%
• filet mignon – 67%
• ground pork (66%)
• pork roast (fat eaten) – 65%
• ribeye steak (fat eaten) – 64%
• ground beef (90% lean) – 64%
• T-bone steak – 61%

Liver and organ meats are the standouts in terms of nutrient density. The ranking of the remaining meat options largely depends on the fat content, which dilutes the nutrients per calorie.

Nutrient-Dense Seafood

Seafood, the aquatic jewels, are not just protein-packed; they’re among the most nutritious foods, rich in healthy fats, like omega-3 fatty acids.

Some popular nutrient-dense seafood options are:

• oyster – 93%
• mussels – 91%
• salmon – 85%
• mackerel – 87%
• pollock – 85%
• tuna – 84%
• caviar – 84%
• shrimp/prawns – 83%
• squid – 80%
• cod – 78%
• tilapia – 75%
• scallops – 68%

Nutrient-Rich Dairy

Dairy shines as a bastion of nutrients, boasting abundant calcium and protein.

Here’s the cream of the popular dairy crop:

• whole egg – 71%
• cottage cheese (low-fat) – 69%
• Greek yogurt (non-fat) – 68%
• protein powder (whey) – 64%
• camembert cheese – 63%
• milk (whole) – 62%
• gouda cheese – 60%
• parmesan cheese – 60%
• Edam cheese – 60%
• feta cheese – 60%
• egg whites – 59%
• egg yolk – 59%

Nutrient Dense Fruit

Although modest in protein, fruit can provide more nutrients, such as potassium and vitamin C, seldom found in other food groups.

For those with glucose tolerance, consider these fruity delights:

• tomato – 69%
• black currants – 55%
• strawberries – 54%
• raspberries – 51%
• blackberries – 51%
• cantaloupe – 49%
• apricot – 48%
• kiwi fruit – 46%
• peach – 44%
• avocado – 42%
• mango – 42%
• orange – 41%

How Do We Calculate Nutrient Density? 

Our satiety analysis shows that we have distinct cravings for all essential nutrients to some extent.  Our data-driven insights show precisely how much of each nutrient we need to survive and the Optimal Nutrient Intake that aligns with greater satiety and vibrant health. 

The chart below shows our response to calcium in food based on 313,835 days of data from free-living people.   Towards the left of the chart, we see a ‘bliss point’ for calcium at 650 mg/2000 calories that aligns with maximum energy intake. 

Foods with less calcium than this ‘bliss point’ are not as tasty, so we eat less.  However, towards the right, we see that foods that contain more calcium per calorie satisfy our cravings for calcium more efficiently, with less energy. 

While foods that contain even more calcium per calorie are associated with greater satiety, we’ve set our Optimal Nutrient Intake at 1650 mg of calcium per 2000 calories based on the 85th percentile of calcium intake. 

The Optimal Nutrient Intake for calcium is challenging but achievable with whole food.  But once you’ve hit the Optimal Nutrient Intake for calcium, it’s time to focus on other nutrients rather than getting more calcium. 

But it’s not just protein and minerals that we crave.  We see a similar satiety response to vitamins.  For example, the chart below shows the satiety response to vitamin B6. 

While many people get much more vitamin B6 from supplements and fortified foods, there is no additional satiety response to foods with more than 3.6 mg per 2000 calorie of vitamin B6.  So, we’ve set the Optimal Nutrient Intake at the point at which the satiety responds to vitamin B6 tops out. Once you get more vitamin B6 than this, it’s time to focus on your other priority nutrients.  

Notice that the bliss point for vitamin B6 aligns with the Dietary Reference Intake.  So, getting the recommended minimum amount of B6 and many other nutrients aligns with eating the most. To increase satiety, you must work towards the Optimal Nutrient Intake by incorporating more nutrient-dense foods.

Setting an Optimal Nutrient Intake for each essential nutrient is critical to calculating nutrient density.  As shown in the nutrient fingerprint chart below, if we can hit the 100% Optimal Nutrient Intake for all nutrients, we get a perfect score of 100%.   This is challenging, but many people achieve it in the final week of our Micros Masterclass.    

The exciting thing about viewing your diet through the nutrient density lens is that it’s a measure of food quality, regardless of quantity. 

To improve your nutrient density, you don’t need to eat more; you just need to eat better. 

For more on this, see The Diet Quality Score: Your Ultimate Measure of a Balanced Diet.

How Can I Calculate if I am Getting Enough Nutrients? 

Curious about your nutrient intake?  Take our Free 7-Day Nutrient Clarity Challenge and discover which nutrients you need to prioritise.

After a few days of tracking your daily meals with Cronometer, Nutrient Optimiser will unveil a personalised roadmap, your guide to a healthier, more nutrient-rich lifestyle. 

You’ll receive a curated list of foods and tantalising NutriBooster recipes that not only fill your vitamin A gaps but also ensure you’re not missing out on critical nutrients.

Ready to unlock your nutrient potential?  Join the challenge and journey towards a brighter, healthier you!

Nutrient Density Starter Pack

Ready to supercharge your nutrition?  Get our Nutrient Density Starter Pack – your all-access pass to a healthier, more vibrant you!

In our quest to make Nutritional Optimization a breeze, we’re thrilled to offer you this treasure trove of tools and resources when you join our vibrant Optimising Nutrition Community:

• Food Lists: Discover our carefully crafted lists of nutrient-dense foods for each essential nutrient, tailored to your goals, preferences, and unique conditions.
• The Healthiest Meal Plan in the World: Peek into a week of mouthwatering, nutrient-dense meals that’ll leave you satisfied and energised.
• Recipes: Download delectable samples from our NutriBooster recipe books, designed to elevate your nutrition while tantalising your taste buds.
• 7-Day Nutrient Clarity Challenge: Unearth your priority nutrients and pinpoint the foods and meals that pack a nutrient punch so you can kickstart your journey to better health.

Don’t miss out on this incredible opportunity to transform your nutrition effortlessly.  Join our community and unlock your path to a healthier, more vibrant you!

More about Micronutrients

• Bliss Point Nutrient Intake
• Optimal Nutrient Intake
• Nutrient Density
• Personalised Nutrition
• Nutrient Ratios
• Diet Quality Score
• Nutritional Optimisation