nutrient dense superfoods for maintenance

These foods will help you maximise nutrient density and sustain health with adequate energy for weight maintenance.

“A nourishing, balanced diet that provides all the required nutrients in the right proportions is the key to minimising appetite and eliminating hunger at minimal caloric intake.”

Paul Jaminet

The downside of the most nutrient dense foods is that they have such a low energy density that it can be hard to maintain your body weight. The chart below shows that these foods still rank at #4 of the 13 approaches analysed in terms of nutrient density despite containing a little more fat!

These foods still have a fairly low energy density (#4 of 13), but not as much as the more aggressive weight loss approach. The addition of some nuts and dairy brings means it will be easier to maintain body weight and satiety, especially if you are active.

The chart below shows that the nutrients provided by these foods is well above the average of all the foods in the USDA database.

The tables below show the

nutrient density score,
percentage of insulinogenic calories,
insulin load (per 100g),
energy density (per 100g), and
the multicriteria analysis score (MCA) that combines all these factors.

vegetables and spices

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
endive	14	23%	1	17	2.7
coriander	14	30%	2	23	2.6
chicory greens	13	23%	2	23	2.5
asparagus	15	50%	3	22	2.4
brown mushrooms	17	73%	5	22	2.3
escarole	11	24%	1	19	2.2
spinach	14	49%	4	23	2.2
watercress	16	65%	2	11	2.2
alfalfa	10	19%	1	23	2.2
basil	13	47%	3	23	2.1
beet greens	11	35%	2	22	2.0
portabella mushrooms	13	55%	5	29	2.0
zucchini	11	40%	2	17	2.0
arugula	11	45%	3	25	1.9
chard	12	51%	3	19	1.9
white mushroom	14	65%	5	22	1.9
mustard greens	10	36%	3	27	1.9
parsley	11	48%	5	36	1.8
lettuce	11	50%	2	15	1.8
paprika	8	27%	26	282	1.8
shiitake mushroom	12	58%	7	39	1.8
Chinese cabbage	11	54%	2	12	1.7
okra	11	50%	3	22	1.7
dandelion greens	11	54%	7	45	1.7
broccoli	10	50%	5	35	1.6
curry powder	6	13%	14	325	1.6
summer squash	9	45%	2	19	1.6
yeast extract spread	11	59%	27	185	1.6
banana pepper	8	36%	3	27	1.6
pickles	8	39%	1	12	1.5
cucumber	8	39%	1	12	1.5
celery	9	50%	3	18	1.5
collards	7	37%	4	33	1.4
chives	8	48%	4	30	1.4
cauliflower	8	50%	4	25	1.4
turnip greens	7	44%	4	29	1.3
sage	5	26%	26	315	1.3
cloves	6	35%	35	274	1.3
artichokes	7	49%	7	47	1.2
thyme	5	34%	31	276	1.2
eggplant	5	35%	3	25	1.2
mustard seed	4	27%	37	508	1.2
seaweed (wakame)	10	79%	11	45	1.2
jalapeno peppers	5	37%	3	27	1.1
sauerkraut	5	39%	2	19	1.1
cabbage	7	55%	4	23	1.1
marjoram	4	31%	27	271	1.1
radishes	5	43%	2	16	1.1
chayote	5	40%	3	24	1.1
bamboo shoots	7	60%	5	27	1.1
radicchio	8	67%	4	23	1.1
red peppers	5	40%	3	31	1.1
dill	7	59%	8	43	1.1
edamame	5	41%	13	121	1.0
seaweed (kelp)	9	77%	10	43	1.0
poppy seeds	2	17%	23	525	1.0
caraway seed	3	27%	28	333	1.0
turnips	6	51%	3	21	1.0
snap beans	6	58%	3	15	0.9

seafood

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
fish roe	11	47%	18	143	1.9
crab	13	71%	14	83	1.8
salmon	11	52%	20	156	1.7
caviar	9	33%	23	264	1.7
oyster	12	59%	14	102	1.7
trout	9	45%	18	168	1.6
anchovy	9	44%	22	210	1.6
lobster	12	71%	15	89	1.6
halibut	12	66%	17	111	1.6
crayfish	11	67%	13	82	1.5
sturgeon	9	49%	16	135	1.5
mackerel	4	14%	10	305	1.4
sardine	7	37%	19	208	1.4
cod	11	71%	48	290	1.4
flounder	9	57%	12	86	1.3
pollock	10	69%	18	111	1.3
rockfish	9	66%	17	109	1.2
herring	5	36%	19	217	1.2
perch	8	62%	14	96	1.2
shrimp	9	69%	19	119	1.1
haddock	9	71%	19	116	1.1
cisco	4	29%	13	177	1.1
whiting	7	66%	18	116	1.0
octopus	8	71%	28	164	0.9
tuna	6	52%	23	184	0.9

animal products

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
lamb kidney	11	52%	15	112	1.8
lamb liver	10	48%	20	168	1.7
turkey liver	10	47%	21	189	1.7
chicken liver	9	50%	20	172	1.6
beef brains	6	22%	8	151	1.5
ham (lean only)	10	59%	17	113	1.5
veal liver	8	55%	26	192	1.3
beef kidney	8	52%	20	157	1.3
beef liver	9	59%	25	175	1.3
chicken breast	8	60%	22	148	1.1
turkey heart	6	47%	20	174	1.1
lamb brains	4	27%	10	154	1.1
turkey ham	6	45%	14	124	1.1
pork chop	7	57%	23	172	1.1
pork liver	7	59%	23	165	1.1
beef heart	5	41%	16	165	1.0
chicken liver pate	4	34%	17	201	1.0
ground turkey	3	30%	19	258	1.0
roast pork	5	41%	20	199	1.0
turkey drumstick	6	52%	21	158	1.0
turkey meat	6	52%	21	158	1.0
turkey (skinless)	4	40%	16	170	1.0
ground pork	6	54%	25	185	0.9
pork shoulder	6	56%	22	162	0.9
pork loin	4	41%	19	193	0.9
pork ribs	4	39%	21	216	0.9
roast ham	4	41%	18	178	0.9
ham	2	29%	11	149	0.9
leg ham	5	56%	22	165	0.8
lamb sweetbread	4	43%	15	144	0.8
lamb heart	4	48%	19	161	0.8
lean beef	6	61%	23	149	0.8
pork	4	44%	22	209	0.8
chicken (leg with skin)	3	42%	18	184	0.8

dairy and egg

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
egg yolk	6	18%	12	275	1.6
whole egg	6	30%	10	143	1.4
whey powder	10	95%	82	339	0.8
kefir	6	64%	7	41	0.7
cheddar cheese	-2	20%	20	410	0.4
feta cheese	-2	22%	15	264	0.4
Swiss cheese	-2	22%	22	393	0.4
mozzarella	-1	34%	26	304	0.4
gruyere cheese	-2	22%	23	413	0.4
limburger cheese	-2	19%	15	327	0.4
blue cheese	-2	21%	19	353	0.4
sour cream	-3	13%	6	198	0.4
camembert	-2	21%	16	300	0.4
cream	-4	6%	5	340	0.3

legumes, nuts and seeds

food	ND	% insulinogenic	insulin load (g/100g)	calories/100g	MCA
sunflower seeds	4	15%	22	546	1.3
brazil nuts	1	9%	16	659	1.0
flax seed	1	11%	16	534	1.0
pumpkin seeds	1	19%	29	559	0.9
almond butter	-0	16%	26	614	0.7
almonds	-0	15%	25	607	0.7
walnuts	-1	13%	22	619	0.7
sesame seeds	-1	10%	17	631	0.7

post last updated April 2017

nutrient dense superfoods for maintenance

vegetables and spices

seafood

animal products

dairy and egg

legumes, nuts and seeds

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Marty Kendall