Nutrient-Dense Food Examples

What is Nutrient-Dense Food? It is the food which contains higher amount of health benefit nutrients (little or no added sugars, saturated and trans fat, and sodium) than others for the same weight of food, for example 100 gram food.

For some nutrients, such as Vitamin D and Iron, experts recommend us to have more of them because of their health benefits. However, we need to be aware of their upper limit intake amounts. Exceeding the upper limits may cause negative impact to our health.

For some nutrients, such as Sodium and Trans Fat, experts recommend us to have less of them (or even not to take) because of the health risks these nutrients may cause.

In the following tables, we listed some common Nutrient-Dense foods in each food category. The nutrients prefixed with green check mark means we should take more of them. The nutrients prefixed with orange alert sign means we should take less of them.

Dairy and Egg Products Note: 1 Nutrient amount is in 100 gram food 2 Use Female 31-50 years old as Daily Value reference
	Butter, stick, salted	Total lipid (fat) 82.2 g 105.38% Total fat (NLEA) 65 g 83.33% Fatty acids, total saturated 45.6 g 228.00% Cholesterol 235 mg 78.33%
	Cheese, American, restaurant	Iodine, I 54.1 µg 36.07%
	Cheese, cheddar	Total fat (NLEA) 29 g 37.18%
	Cheese, cheddar, sharp, sliced	Fatty acids, total trans 1.179 g
	Cheese, cream	Fatty acids, total trans 1.173 g
	Cheese, goat, hard type	Riboflavin (Vitamin B-2) 1.19 mg 108.18% Fatty acids, total saturated 24.609 g 123.05%
	Cheese, low-sodium, cheddar or colby	Fatty acids, total saturated 20.768 g 103.84%
	Cheese, parmesan, low sodium	Protein 41.6 g 90.43% Phosphorus, P 807 mg 115.29%
	Cheese, parmesan, shredded	Calcium, Ca 1,253 mg 125.30%
	Cheese, pasteurized process, American, vitamin D fortified	Sodium, Na 1,660 mg 72.17% Vitamin D (D2 + D3), International Units 301 IU Vitamin D (D2 + D3) 7.5 µg 50.00%
	Egg, duck, whole, fresh, raw	Cholesterol 884 mg 294.67%
	Egg, whole, cooked, fried	Protein 13.61 g 29.59% Cholesterol 401 mg 133.67%
	Egg, whole, cooked, hard-boiled	Vitamin D (D2 + D3) 2.2 µg 14.67%
	Eggs, Grade A, Large, egg whole	Iodine, I 49.1 µg 32.73% Choline, total 335 mg 78.82%
	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Phosphorus, P 923 mg 131.86%
	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Iodine, I 39.6 µg 26.40%
	Yogurt, plain, skim milk	Calcium, Ca 199 mg 19.90%
Vegetables and Vegetable Products
	Bamboo shoots, cooked, boiled, drained, without salt	Potassium, K 533 mg 11.34%
	Broccoli, raw	Fiber, insoluble 2.4 g
	Carrots, cooked, boiled, drained, without salt	Fluoride, F 47.5 µg 1.58% Vitamin A, RAE 852 µg 121.71% Vitamin A, IU 17,033 IU 340.66%
	Chard, swiss, raw	Vitamin K (phylloquinone) 830 µg 922.22%
	Chives, raw	Vitamin K (phylloquinone) 212.7 µg 236.33%
	Kale, cooked, boiled, drained, without salt	Vitamin K (phylloquinone) 418.5 µg 465.00%
	Kale, raw	Calcium, Ca 254 mg 25.40% Vitamin C, total ascorbic acid 93.4 mg 124.53%
	Lotus root, raw	Fiber, total dietary 4.9 g 19.60%
	Mushroom, enoki	Niacin (Vitamin B-3) 6.987 mg 49.91%
	Mushroom, king oyster	Biotin (Vitamin B-7) 10.83 µg 36.10%
	Mushroom, oyster	Biotin (Vitamin B-7) 7.038 µg 23.46%
	Mushrooms, white button	Biotin (Vitamin B-7) 9.067 µg 30.22%
	Mushrooms, white, cooked, boiled, drained, with salt	Pantothenic acid (Vitamin B-5) 2.16 mg 43.20%
	Mustard greens, cooked, boiled, drained, without salt	Vitamin A, RAE 618 µg 88.29% Vitamin A, IU 12,370 IU 247.40% Vitamin K (phylloquinone) 592.7 µg 658.56%
	Mustard spinach, (tendergreen), raw	Vitamin C, total ascorbic acid 130 mg 173.33%
	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Fiber, total dietary 4.5 g 18.00%
	Peppers, sweet, green, sauteed	Vitamin C, total ascorbic acid 177 mg 236.00%
	Peppers, sweet, red, sauteed	Vitamin E (alpha-tocopherol) 3.09 mg 20.60%
	Peppers, sweet, yellow, raw	Vitamin C, total ascorbic acid 183.5 mg 244.67%
	Potatoes, boiled, cooked in skin, flesh, with salt	Fluoride, F 49.4 µg 1.65%
	Seaweed, kelp, raw	Magnesium, Mg 121 mg 37.81%
	Soybeans, green, raw	Calcium, Ca 197 mg 19.70%
	Soybeans, mature seeds, sprouted, cooked, stir-fried	Copper, Cu 0.527 mg 58.56% Manganese, Mn 1.133 mg 62.94% Folate, total (Vitamin B-9) 127 µg 31.75%
	Spinach, cooked, boiled, drained, with salt	Vitamin A, RAE 524 µg 74.86%
	Spinach, cooked, boiled, drained, without salt	Iron, Fe 3.57 mg 19.83% Manganese, Mn 0.935 mg 51.94% Fluoride, F 37.8 µg 1.26% Vitamin A, IU 10,481 IU 209.62% Vitamin E (alpha-tocopherol) 2.08 mg 13.87% Vitamin K (phylloquinone) 493.6 µg 548.44%
	Spinach, raw	Folate, total (Vitamin B-9) 194 µg 48.50%
	Squash, winter, butternut, cooked, baked, with salt	Vitamin A, IU 11,155 IU 223.10%
	Sweet potato, cooked, baked in skin, flesh, without salt	Potassium, K 475 mg 10.11% Vitamin A, RAE 961 µg 137.29% Vitamin A, IU 19,218 IU 384.36%
	Tomatoes, sun-dried	Sugars, Total 37.59 g 28.92%
	Turnip greens, cooked, boiled, drained, with salt	Vitamin K (phylloquinone) 367.6 µg 408.44%
	Turnip greens, raw	Folate, total (Vitamin B-9) 194 µg 48.50%
	Yam, cooked, boiled, drained, or baked, without salt	Potassium, K 670 mg 14.26%
Fruits and Fruit Juices
	Apples, fuji, with skin, raw	Sugars, Total NLEA 13.332 g 10.26%
	Avocados, raw, California	Fiber, total dietary 6.8 g 27.20%
	Bananas, ripe and slightly ripe, raw	Potassium, K 326 mg 6.94% Sugars, Total NLEA 15.8 g 12.15%
	Blueberries, dried, sweetened	Sugars, Total 67.5 g 51.92%
	Figs, dried, uncooked	Fiber, soluble 1.5 g Fiber, insoluble 8.3 g Sugars, Total NLEA 47.9 g 36.85%
	Figs, raw	Sugars, Total 16.26 g 12.51%
	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fluoride, F 138 µg 4.60%
	Grapes, muscadine, raw	Manganese, Mn 1.973 mg 109.61% Riboflavin (Vitamin B-2) 1.5 mg 136.36%
	Kiwifruit, green, raw	Fiber, soluble 0.7 g Fiber, insoluble 2.3 g
	Kiwifruit, ZESPRI SunGold, raw	Vitamin C, total ascorbic acid 161.3 mg 215.07%
	Oranges, raw, navels	Vitamin C, total ascorbic acid 59.1 mg 78.80% Fiber, insoluble 1.8 g
	Peaches, yellow, raw	Fiber, soluble 0.6 g
	Pears, raw, bartlett	Fiber, soluble 0.3 g Fiber, insoluble 2.8 g
	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fluoride, F 233.9 µg 7.80% Sugars, Total 65.18 g 50.14%
	Raisins, golden, seedless	Carbohydrate, by difference 80.02 g 29.10% Sugars, Total 65.7 g 50.54%
	Raisins, seeded	Potassium, K 825 mg 17.55%
	Strawberries, raw	Fiber, soluble 0.7 g
Cereal Grains and Pasta
	Corn bran, crude	Carbohydrate, by difference 85.64 g 31.14% Fiber, total dietary 79 g 316.00%
	Corn flour, masa, enriched, white	Thiamin (Vitamin B-1) 1.475 mg 134.09% Riboflavin (Vitamin B-2) 0.805 mg 73.18% Niacin (Vitamin B-3) 9.932 mg 70.94%
	Flour, rice, brown	Molybdenum, Mo 56.2 µg 124.89%
	Flour, rice, glutinous	Carbohydrate, by difference 80.1 g 29.13%
	Flour, wheat, all-purpose, enriched, bleached	Carbohydrate, by difference 77.3 g 28.11%
	Flour, wheat, all-purpose, enriched, unbleached	Thiamin (Vitamin B-1) 1.05 mg 95.45%
	Flour, whole wheat, unenriched	Manganese, Mn 3.56 mg 197.78% Molybdenum, Mo 58.5 µg 130.00%
	Oats (Includes foods for USDA's Food Distribution Program)	Protein 16.89 g 36.72% Manganese, Mn 4.916 mg 273.11% Fiber, total dietary 10.6 g 42.40%
	Rice, white, medium-grain, enriched, cooked	Energy 130 kcal 6.50%
Nut and Seed Products
	Nuts, almonds, dry roasted, with salt added	Energy 620 kcal 31.00% Total fat (NLEA) 53.4 g 68.46% Magnesium, Mg 258 mg 80.62% Riboflavin (Vitamin B-2) 1.57 mg 142.73% Fiber, total dietary 11 g 44.00%
	Nuts, almonds, oil roasted, lightly salted	Calcium, Ca 291 mg 29.10% Vitamin E (alpha-tocopherol) 25.97 mg 173.13%
	Nuts, brazilnuts, dried, unblanched	Selenium, Se 1,917 µg 3,485.45%
	Nuts, cashew nuts, dry roasted, without salt added	Zinc, Zn 5.6 mg 70.00% Copper, Cu 2.22 mg 246.67%
	Nuts, cashew nuts, oil roasted, without salt added	Magnesium, Mg 273 mg 85.31% Phosphorus, P 531 mg 75.86%
	Nuts, hazelnuts or filberts, dry roasted, without salt added	Manganese, Mn 5.55 mg 308.33%
	Nuts, macadamia nuts, dry roasted, without salt added	Total lipid (fat) 76.08 g 97.54% Thiamin (Vitamin B-1) 0.71 mg 64.55% Fatty acids, total saturated 11.947 g 59.73%
	Nuts, pecans, dry roasted, without salt added	Manganese, Mn 3.933 mg 218.50%
	Nuts, pistachio nuts, dry roasted, without salt added	Potassium, K 1,007 mg 21.43% Thiamin (Vitamin B-1) 0.695 mg 63.18% Vitamin B6 1.122 mg 86.31%
	Seeds, chia seeds, dried	Zinc, Zn 4.58 mg 57.25%
	Seeds, pumpkin and squash seed kernels, roasted, without salt	Iron, Fe 8.07 mg 44.83% Magnesium, Mg 550 mg 171.88% Phosphorus, P 1,174 mg 167.71% Manganese, Mn 4.49 mg 249.44%
	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Zinc, Zn 10.3 mg 128.75% Fiber, total dietary 18.4 g 73.60%
	Seeds, sunflower seed kernels from shell, dry roasted, with salt added	Sodium, Na 6,008 mg 261.22% Copper, Cu 1.83 mg 203.33% Selenium, Se 79.3 µg 144.18% Pantothenic acid (Vitamin B-5) 7.042 mg 140.84% Folate, total (Vitamin B-9) 237 µg 59.25% Vitamin E (alpha-tocopherol) 26.1 mg 174.00%
	Seeds, sunflower seed kernels, dry roasted, with salt added	Total fat (NLEA) 52.1 g 66.79%
	Seeds, sunflower seed kernels, dry roasted, without salt	Vitamin B6 0.804 mg 61.85%
Legumes and Legume Products
	Beans, Dry, Black (0% moisture)	Molybdenum, Mo 920 µg 2,044.44%
	Beans, Dry, Brown (0% moisture)	Molybdenum, Mo 1,150 µg 2,555.56%
	Beans, Dry, Carioca (0% moisture)	Molybdenum, Mo 962 µg 2,137.78%
	Lentils, mature seeds, cooked, boiled, without salt	Folate, total (Vitamin B-9) 181 µg 45.25%
	Peanut butter with omega-3, creamy	Magnesium, Mg 191 mg 59.69% Potassium, K 780 mg 16.60% Vitamin E (alpha-tocopherol) 10.34 mg 68.93%
	Peanut butter, smooth style, with salt	Total lipid (fat) 51.1 g 65.51% Total fat (NLEA) 47.9 g 61.41% Sugars, Total NLEA 10.5 g 8.08%
	Peanuts, all types, oil-roasted, without salt	Protein 28.03 g 60.93%
	Peanuts, spanish, oil-roasted, without salt	Niacin (Vitamin B-3) 14.933 mg 106.66%
	Soy milk, unsweetened, plain, shelf stable	Molybdenum, Mo 58.38 µg 129.73% Biotin (Vitamin B-7) 3.338 µg 11.13%
	Soybeans, mature cooked, boiled, without salt	Protein 18.21 g 39.59%
	Soybeans, mature seeds, dry roasted	Phosphorus, P 649 mg 92.71% Potassium, K 1,364 mg 29.02%
Spices and Herbs
	Salt, table, iodized	Iodine, I 5,080 µg 3,386.67%
Beverages
	CLASSIC HOT COCOA MIX, CLASSIC	Potassium, K 986 mg 20.98%
Poultry Products
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Protein 32.1 g 69.78%
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled	Niacin (Vitamin B-3) 12.133 mg 86.66% Pantothenic acid (Vitamin B-5) 1.71 mg 34.20% Vitamin B6 1.157 mg 89.00%
	Chicken, liver, all classes, cooked, pan-fried	Selenium, Se 88.2 µg 160.36% Pantothenic acid (Vitamin B-5) 8.315 mg 166.30% Folate, total (Vitamin B-9) 560 µg 140.00% Cholesterol 564 mg 188.00%
	Turkey, retail parts, drumstick, meat and skin, cooked, roasted	Choline, total 113.9 mg 26.80%
Beef Products
	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Zinc, Zn 10.54 mg 131.75%
	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Zinc, Zn 9.99 mg 124.88%
	Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Iron, Fe 5.09 mg 28.28% Riboflavin (Vitamin B-2) 0.831 mg 75.55% Vitamin B12 7.72 µg 321.67%
	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Fatty acids, total trans 1.629 g
	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Energy 247 kcal 12.35% Protein 32.76 g 71.22% Choline, total 124.8 mg 29.36%
	Beef, variety meats and by-products, liver, cooked, braised	Phosphorus, P 497 mg 71.00% Niacin (Vitamin B-3) 17.525 mg 125.18% Choline, total 426 mg 100.24% Vitamin A, RAE 9,442 µg 1,348.86% Vitamin A, IU 31,714 IU 634.28% Cholesterol 396 mg 132.00%
	Beef, variety meats and by-products, liver, cooked, pan-fried	Copper, Cu 14.588 mg 1,620.89% Riboflavin (Vitamin B-2) 3.425 mg 311.36% Vitamin B6 1.027 mg 79.00% Vitamin B12 83.13 µg 3,463.75%
Pork Products
	Pork, cured, bacon, cooked, restaurant	Total fat (NLEA) 34.6 g 44.36% Sodium, Na 1,830 mg 79.57%
	Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted	Sodium, Na 1,181 mg 51.35%
	Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted	Thiamin (Vitamin B-1) 0.82 mg 74.55%
	Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled	Protein 30.42 g 66.13% Thiamin (Vitamin B-1) 0.988 mg 89.82%
	Pork, fresh, spareribs, separable lean and fat, cooked, braised	Vitamin D (D2 + D3), International Units 104 IU Vitamin D (D2 + D3) 2.6 µg 17.33%
	Pork, fresh, variety meats and by-products, kidneys, cooked, braised	Selenium, Se 311.5 µg 566.36% Pantothenic acid (Vitamin B-5) 2.873 mg 57.46%
	Pork, fresh, variety meats and by-products, liver, cooked, braised	Iron, Fe 17.92 mg 99.56%
	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Niacin (Vitamin B-3) 11.05 mg 78.93%
	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	Choline, total 111.9 mg 26.33%
Finfish and Shellfish Products
	Crustaceans, crab, dungeness, cooked, moist heat	Vitamin B12 10.38 µg 432.50%
	Crustaceans, lobster, northern, cooked, moist heat	Copper, Cu 1.55 mg 172.22%
	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	Choline, total 135.4 mg 31.86%
	Fish, mackerel, Atlantic, cooked, dry heat	Vitamin B12 19 µg 791.67%
	Fish, salmon, Atlantic, wild, cooked, dry heat	Vitamin B6 0.944 mg 72.62%
	Fish, salmon, chinook, smoked	Vitamin D (D2 + D3), International Units 685 IU Vitamin D (D2 + D3) 17.1 µg 114.00%
	Fish, salmon, chinook, smoked, (lox), regular	Sodium, Na 2,000 mg 86.96%
	Fish, sardine, Atlantic, canned in oil, drained solids with bone	Calcium, Ca 382 mg 38.20% Vitamin D (D2 + D3), International Units 193 IU Vitamin D (D2 + D3) 4.8 µg 32.00%
	Fish, trout, rainbow, farmed, cooked, dry heat	Pantothenic acid (Vitamin B-5) 1.99 mg 39.80% Vitamin D (D2 + D3), International Units 759 IU Vitamin D (D2 + D3) 19 µg 126.67%
	Fish, tuna, fresh, bluefin, cooked, dry heat	Energy 184 kcal 9.20% Protein 29.91 g 65.02% Vitamin B12 10.88 µg 453.33% Vitamin A, RAE 757 µg 108.14%
	Fish, tuna, yellowfin, fresh, cooked, dry heat	Selenium, Se 108.2 µg 196.73% Niacin (Vitamin B-3) 22.07 mg 157.64% Vitamin B6 1.038 mg 79.85%
	Mollusks, clam, mixed species, cooked, moist heat	Vitamin B12 98.89 µg 4,120.42%
	Mollusks, oyster, eastern, wild, cooked, moist heat	Iron, Fe 9.21 mg 51.17% Zinc, Zn 78.6 mg 982.50% Copper, Cu 5.707 mg 634.11%
	Mollusks, oyster, Pacific, cooked, moist heat	Selenium, Se 154 µg 280.00% Vitamin B12 28.8 µg 1,200.00%
Sausages and Luncheon Meats
	Frankfurter, beef, unheated	Sodium, Na 872 mg 37.91% Fatty acids, total trans 1.59 g
	Pepperoni, beef and pork, sliced	Fatty acids, total saturated 17.708 g 88.54%
	Salami, cooked, beef	Fluoride, F 41.2 µg 1.37%
	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sodium, Na 983 mg 42.74%
Fats and Oils
	Margarine, regular, 80% fat, composite, stick, without salt	Total lipid (fat) 80.71 g 103.47% Fatty acids, total trans 14.89 g
	Oil, corn	Vitamin E (alpha-tocopherol) 22.6 mg 150.67%
	Oil, olive, salad or cooking	Energy 884 kcal 44.20%
Baked Products
	Bread, whole-wheat, commercially prepared	Energy 254 kcal 12.70%
	Cookies, oatmeal, soft, with raisins	Sugars, Total NLEA 34.8 g 26.77%
Sweets
	Candies, marshmallows	Sugars, Total 57.56 g 44.28%
	Chocolate, dark, 70-85% cacao solids	Total lipid (fat) 42.63 g 54.65% Iron, Fe 11.9 mg 66.11% Magnesium, Mg 228 mg 71.25% Fatty acids, total saturated 24.489 g 122.45%
	Honey	Carbohydrate, by difference 82.4 g 29.96%
	Sugars, powdered	Carbohydrate, by difference 99.77 g 36.28%
Restaurant Foods
	Restaurant, Chinese, sweet and sour pork	Sugars, Total NLEA 10.3 g 7.92%