This article explores some of the most nutrient dense foods available.
One of the best ways we can judge the nutritional value of a specific food is by looking at how nutrient-dense it is.
‘Nutrient-dense’ can have several meanings, but for the purpose of this article, we will use the U.S. Food and Drug Administration’s (FDA) definition, which is as follows:
“Nutrient dense” foods and beverages are defined as foods and beverages that provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium.”
Source
The FDA considers that more than 20% of the daily value (% DV) for a particular nutrient per serving is “high” (1).
For each food in this guide, we’ll show why it is nutrient-dense by listing each essential nutrient present at levels of at least 20% of the daily value.
The source of all nutritional data is the USDA’s FoodData Central database. The FDA’s recommended daily values have been used to calculate the percent daily values (% DV).
1. Beet Greens
All leafy greens are full of nutrients, but beet greens have particularly impressive nutrient density.
A 144-gram cup serving of cooked beet greens offers (2):
- Vitamin K: 697 mcg (580% DV)
- Vitamin A, RAE: 552 mcg (61% DV)
- Copper: 0.361 mg (40% DV)
- Vitamin C: 35.9 mg (40% DV)
- Manganese: 0.74 mg (32% DV)
- Riboflavin: 0.416 mg (32% DV)
- Potassium: 1310 mg (28% DV)
- Magnesium: 97.9 mg (23% DV)
2. Wheat Germ
Wheat germ is 100% made from the germ of a whole grain wheat berry.
Wheat germ is very nutrient-dense and provides a significant range of essential vitamins and minerals.
Just an ounce (28.35-gram) serving of wheat germ offers high levels of the following nutrients (3):
- Manganese: 5.67 mg (247% DV)
- Zinc: 4.73 mg (43% DV)
- Thiamin: 0.473 mg (39% DV)
- Selenium: 18.4 mcg (33% DV)
- Vitamin E: 4.54 mg (30% DV)
- Phosphorus: 326 mg (26% DV)
- Folate: 99.8 mcg (25% DV)
- Magnesium: 90.7 mg (22% DV)
- Copper: 0.176 mg (20% DV)
3. Liver
Whether it’s beef, pork, lamb, or chicken, all varieties of liver are rich in protein and provide a significant amount of essential vitamins and minerals.
A three-ounce (85-gram) serving of beef liver provides more than 20% of the daily value for the following essential nutrients (4):
- Vitamin B12: 60 mcg (2500% DV)
- Copper: 12.2 mg (1356% DV)
- Vitamin A RAE: 8020 mcg (891% DV)
- Riboflavin: 2.91 mg (224% DV)
- Pantothenic Acid: 6.04 mg (121% DV)
- Niacin: 14.9 mg (93% DV)
- Selenium: 30.7 mcg (56% DV)
- Folate: 215 mcg (54% DV)
- Protein: 24.7 g (49% DV)
- Zinc: 4.5 mg (41% DV)
- Phosphorus: 422 mg (34% DV)
- Iron: 5.56 mg (31% DV)
As the list above shows, liver is among the most nutrient-rich foods.
4. Eggs
Eggs provide a wide range of nutrients, which include several vitamins and minerals in high doses.
A serving of two large eggs (100 grams) provides more than 20% of the daily value for these essential nutrients (5):
- Selenium: 30.8 mcg (56% DV)
- Choline: 294 mg (53% DV)
- Vitamin B12: 1.11 mcg (46% DV)
- Riboflavin: 0.51 mg (39% DV)
- Pantothenic Acid: 1.40 mg (28% DV)
- Protein: 12.58 mg (26% DV)
Eggs are nutrient-dense due to their mix of vitamins, minerals, and high-quality protein.
5. Salmon
Salmon is a nutrient-dense food that provides a mix of protein, omega-3s, and numerous vitamins and minerals.
A 124-gram half-fillet serving of cooked pink salmon is high in the following nutrients (6):
- Vitamin B12: 5.86 mcg (244% DV)
- Vitamin D: 16.1 mcg (81% DV)
- Selenium: 46.6 mcg (85% DV)
- Niacin: 11.9 mg (74% DV)
- Protein: 30.5 mg (61% DV)
- Vitamin B6: 0.86 mg (51% DV)
- Phosphorus: 388 mg (31% DV)
- Pantothenic Acid: 1.54 mg (31% DV)
- Choline: 140 mg (26% DV)
6. Oysters
Oysters, and shellfish in general, tend to be some of the most nutrient dense foods.
Among the nutrients they contain, oysters provide substantial amounts of zinc, copper, and vitamin B12.
Here are the essential nutrients that a three-ounce (85-gram) serving of cooked oysters provides in high quantities (7):
- Vitamin B12: 20.7 mcg (863% DV)
- Zinc: 38.5 mg (349% DV)
- Copper: 1.22 mg (136% DV)
- Selenium: 65.9 mcg (120% DV)
- Iron: 6.6 mcg (37% DV)
7. Hemp Seeds
Hemp seeds offer a lot of nutritional value even in small servings.
For instance, a three-tablespoon (30-gram) serving of hemp seeds provides high levels of the following essential nutrients (8):
- Manganese: 2.28 mg (99% DV)
- Copper: 0.48 mg (53% DV)
- Magnesium: 210 mg (50% DV)
- Phosphorus: 495 mg (40% DV)
- Thiamin: 0.384 mg (32% DV)
- Zinc: 2.97 mg (27% DV)
As this essential nutrient content shows, just a small handful of hemp seeds is extremely nutrient-dense.
8. Sardines
Back to seafood once more, and sardines are another fish full of nutrients, providing omega-3 fatty acids, protein, and a variety of vitamins and minerals.
Additionally, since we generally eat the whole fish when we eat sardines, including bones, these little fish are also an excellent source of calcium.
Here are the nutrients they contain per 92-gram can (9):
- Vitamin B12: 8.22 mcg (343% DV)
- Selenium: 48.5 mcg (88% DV)
- Protein: 22.6 g (45% DV)
- Phosphorus: 451 mg (36% DV)
- Niacin: 4.82 mg (30% DV)
- Calcium: 351 mg (27% DV)
- Vitamin D: 4.42 mcg (22% DV)
9. Almonds
Almonds are one of the most nutritious nuts, and they provide a broad range of essential micronutrients.
Among the nutrients they contain, they are one of the few excellent dietary sources of vitamin E.
A typical ounce (28.5-gram) serving of almonds provides more than 20% of the daily value for the following nutrients (10):
- Vitamin E: 7.26 mg (48% DV)
- Copper: 0.29 mg (33% DV)
- Manganese: 0.62 mg (27% DV)
- Riboflavin: 0.32 mg (25% DV)
10. Mackerel (Atlantic)
Mackerel is another nutrient-dense, oily fish that offers a good source of omega-3s, protein, vitamins, and minerals.
Note that Atlantic mackerel is also very low in mercury. Other types of mackerel, such as King mackerel and Spanish mackerel, can be relatively high in mercury (11).
An 88-gram fillet of cooked Atlantic mackerel is a rich source of the following nutrients (12):
- Vitamin B12: 16.7 mcg (696% DV)
- Selenium: 45.4 mcg (83% DV)
- Niacin: 6.03 mg (38% DV)
- Riboflavin: 0.36 mg (28% DV)
- Vitamin B6: 0.41 mg (24% DV)
- Phosphorus: 245 mg (20% DV)
- Magnesium: 85.4 mg (20% DV)
11. Chia Seeds
Most seeds are a good source of vitamins and minerals, and chia seeds are no exception.
In addition to their micronutrient content, chia seeds are also a rich source of fiber.
Per ounce (28.35-gram) serving of chia seeds, we can obtain the following nutrients in high quantities (13):
- Manganese: 0.77 mg (33% DV)
- Fiber: 9.75 g (35% DV)
- Copper: 0.26 mg (29% DV)
- Selenium: 15.6 mcg (28% DV)
- Magnesium: 95 mg (23% DV)
- Phosphorus: 244 mg (20% DV)
12. Mussels
As previously mentioned, shellfish are one of the most nutrient-dense groups of foods.
Mussels are another nutrient-rich choice alongside oysters.
For instance, mussels are 24% protein by weight and provide an extensive range of essential micronutrients.
Here are some of the most concentrated nutrients in mussels per three-ounce (85-gram) serving (14):
- Vitamin B12: 20.4 mcg (850% DV)
- Manganese: 5.78 mg (251% DV)
- Selenium: 76.2 mcg (139% DV)
- Protein: 23.8 g (48% DV)
- Iron: 5.71 mg (32% DV)
- Riboflavin: 0.357 mg (27% DV)
- Thiamin: 0.255 mg (21% DV)
- Zinc: 2.27 mg (21% DV)
13. Pumpkin Seeds
Pumpkin seeds are packed with nutrients, and they’re also one of the best dietary sources of magnesium.
Here are all the nutrients you’ll find in an ounce (28.35-gram) serving of pumpkin seeds at more than 20% of the daily value (15):
- Manganese: 1.29 mg (56% DV)
- Magnesium: 168 mg (40% DV)
- Copper: 0.38 mg (42% DV)
- Phosphorus: 349 mg (28% DV)
- Zinc: 2.21 mg (20% DV)
14. Potatoes
Many people think potatoes are mainly a source of starchy carbohydrates, and this would be correct.
However, they are also a surprisingly rich source of essential vitamins and minerals.
Here are all the nutrients present at high levels in one medium-sized potato, baked in its skin (16):
- Copper: 0.22 mg (24% DV)
- Vitamin C: 21.8 mg (24% DV)
- Vitamin B6: 0.365 mg (21% DV)
- Potassium: 941 mg (20% DV)
Final Thoughts
As shown in this article, some of the most nutrient-dense foods are seafood, organ meat, whole grains, leafy greens, and nuts and seeds.
Adding some of the above-listed foods can add a lot of essential nutrients to the average diet.
