Nutrient-Dense Food Examples

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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 FDA 2000 calorie diet 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 91.54%
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 83.20%
Phosphorus, P 807 mg 64.56%
Cheese, parmesan, shredded
Calcium, Ca 1,253 mg 96.38%
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 37.50%
Egg, duck, whole, fresh, raw
Cholesterol 884 mg 294.67%
Egg, whole, cooked, fried
Protein 13.61 g 27.22%
Cholesterol 401 mg 133.67%
Egg, whole, cooked, hard-boiled
Vitamin D (D2 + D3) 2.2 µg 11.00%
Egg, yolk, raw, fresh
Phosphorus, P 390 mg 31.20%
Vitamin A, RAE 381 µg 42.33%
Eggs, Grade A, Large, egg whole
Iodine, I 49.1 µg 32.73%
Choline, total 335 mg 60.91%
KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product
Phosphorus, P 923 mg 73.84%
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Calcium, Ca 126 mg 9.69%
Iodine, I 39.6 µg 26.40%
Vitamin B12 0.55 µg 22.92%
Yogurt, plain, skim milk
Calcium, Ca 199 mg 15.31%
Vegetables and Vegetable Products  
Amaranth leaves, cooked, boiled, drained, without salt
Potassium, K 641 mg 13.64%
Bamboo shoots, cooked, boiled, drained, without salt
Potassium, K 533 mg 11.34%
Beet greens, cooked, boiled, drained, without salt
Potassium, K 909 mg 19.34%
Broccoli, cooked, boiled, drained, without salt
Vitamin K (phylloquinone) 141.1 µg 117.58%
Broccoli, raw
Fiber, insoluble 2.4 g
Carrots, cooked, boiled, drained, without salt
Fluoride, F 47.5 µg
Vitamin A, RAE 852 µg 94.67%
Vitamin A, IU 17,033 IU 340.66%
Chard, swiss, raw
Vitamin K (phylloquinone) 830 µg 691.67%
Chives, raw
Vitamin K (phylloquinone) 212.7 µg 177.25%
Kale, cooked, boiled, drained, without salt
Vitamin K (phylloquinone) 418.5 µg 348.75%
Kale, raw
Calcium, Ca 254 mg 19.54%
Vitamin C, total ascorbic acid 93.4 mg 103.78%
Lotus root, raw
Fiber, total dietary 4.9 g 17.50%
Mushroom, enoki
Niacin (Vitamin B-3) 6.987 mg 43.67%
Mushroom, king oyster
Biotin (Vitamin B-7) 10.83 µg 36.10%
Mushroom, oyster
Biotin (Vitamin B-7) 7.038 µg 23.46%
Mushrooms, shiitake, cooked, with salt
Choline, total 80 mg 14.55%
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 68.67%
Vitamin A, IU 12,370 IU 247.40%
Vitamin K (phylloquinone) 592.7 µg 493.92%
Mustard spinach, (tendergreen), raw
Vitamin C, total ascorbic acid 130 mg 144.44%
Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Fiber, total dietary 4.5 g 16.07%
Peppers, sweet, green, sauteed
Vitamin C, total ascorbic acid 177 mg 196.67%
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 203.89%
Potatoes, baked, flesh and skin, without salt
Vitamin B6 0.311 mg 18.29%
Potatoes, boiled, cooked in skin, flesh, with salt
Fluoride, F 49.4 µg
Potatoes, red, flesh and skin, baked
Potassium, K 545 mg 11.60%
Seaweed, kelp, raw
Magnesium, Mg 121 mg 28.81%
Soybeans, green, raw
Calcium, Ca 197 mg 15.15%
Soybeans, mature seeds, sprouted, cooked, stir-fried
Copper, Cu 0.527 mg 58.56%
Manganese, Mn 1.133 mg 49.26%
Folate, total (Vitamin B-9) 127 µg 31.75%
Spinach, cooked, boiled, drained, with salt
Vitamin A, RAE 524 µg 58.22%
Spinach, cooked, boiled, drained, without salt
Iron, Fe 3.57 mg 19.83%
Manganese, Mn 0.935 mg 40.65%
Fluoride, F 37.8 µg
Vitamin A, IU 10,481 IU 209.62%
Vitamin E (alpha-tocopherol) 2.08 mg 13.87%
Vitamin K (phylloquinone) 493.6 µg 411.33%
Spinach, raw
Folate, total (Vitamin B-9) 194 µg 48.50%
Squash, winter, acorn, cooked, baked, without salt
Potassium, K 437 mg 9.30%
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 106.78%
Vitamin A, IU 19,218 IU 384.36%
Tomatoes, sun-dried
Sugars, Total 37.59 g
Turnip greens, cooked, boiled, drained, with salt
Vitamin K (phylloquinone) 367.6 µg 306.33%
Turnip greens, cooked, boiled, drained, without salt
Calcium, Ca 137 mg 10.54%
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
Avocados, raw, all commercial varieties
Pantothenic acid (Vitamin B-5) 1.389 mg 27.78%
Avocados, raw, California
Fiber, total dietary 6.8 g 24.29%
Bananas, ripe and slightly ripe, raw
Potassium, K 326 mg 6.94%
Vitamin B6 0.209 mg 12.29%
Sugars, Total NLEA 15.8 g
Blueberries, dried, sweetened
Sugars, Total 67.5 g
Figs, dried, uncooked
Fiber, soluble 1.5 g
Fiber, insoluble 8.3 g
Sugars, Total NLEA 47.9 g
Figs, raw
Sugars, Total 16.26 g
Grape juice, canned or bottled, unsweetened, without added ascorbic acid
Fluoride, F 138 µg
Grapes, muscadine, raw
Manganese, Mn 1.973 mg 85.78%
Riboflavin (Vitamin B-2) 1.5 mg 115.38%
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 179.22%
Oranges, raw, navels
Vitamin C, total ascorbic acid 59.1 mg 65.67%
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
Pineapple, raw, all varieties
Manganese, Mn 0.927 mg 40.30%
Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
Fluoride, F 233.9 µg
Sugars, Total 65.18 g
Raisins, golden, seedless
Carbohydrate, by difference 80.02 g 29.10%
Sugars, Total 65.7 g
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 282.14%
Corn flour, masa, enriched, white
Thiamin (Vitamin B-1) 1.475 mg 122.92%
Riboflavin (Vitamin B-2) 0.805 mg 61.92%
Niacin (Vitamin B-3) 9.932 mg 62.08%
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 87.50%
Flour, whole wheat, unenriched
Manganese, Mn 3.56 mg 154.78%
Molybdenum, Mo 58.5 µg 130.00%
Oats (Includes foods for USDA's Food Distribution Program)
Protein 16.89 g 33.78%
Manganese, Mn 4.916 mg 213.74%
Fiber, total dietary 10.6 g 37.86%
Oats, whole grain, rolled, old fashioned
Biotin (Vitamin B-7) 21.9 µg 73.00%
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 61.43%
Riboflavin (Vitamin B-2) 1.57 mg 120.77%
Fiber, total dietary 11 g 39.29%
Nuts, almonds, oil roasted, lightly salted
Calcium, Ca 291 mg 22.38%
Vitamin E (alpha-tocopherol) 25.97 mg 173.13%
Nuts, almonds, whole, raw
Biotin (Vitamin B-7) 57.01 µg 190.03%
Nuts, brazilnuts, raw
Selenium, Se 280.4 µg 509.82%
Nuts, cashew nuts, dry roasted, without salt added
Zinc, Zn 5.6 mg 50.91%
Copper, Cu 2.22 mg 246.67%
Nuts, cashew nuts, oil roasted, without salt added
Magnesium, Mg 273 mg 65.00%
Phosphorus, P 531 mg 42.48%
Nuts, hazelnuts or filberts, dry roasted, without salt added
Manganese, Mn 5.55 mg 241.30%
Nuts, macadamia nuts, dry roasted, without salt added
Total lipid (fat) 76.08 g 97.54%
Thiamin (Vitamin B-1) 0.71 mg 59.17%
Fatty acids, total saturated 11.947 g 59.73%
Nuts, pecans, dry roasted, without salt added
Manganese, Mn 3.933 mg 171.00%
Nuts, pistachio nuts, dry roasted, without salt added
Potassium, K 1,007 mg 21.43%
Thiamin (Vitamin B-1) 0.695 mg 57.92%
Vitamin B6 1.122 mg 66.00%
Seeds, chia seeds, dried
Zinc, Zn 4.58 mg 41.64%
Seeds, pumpkin and squash seed kernels, roasted, without salt
Iron, Fe 8.07 mg 44.83%
Magnesium, Mg 550 mg 130.95%
Phosphorus, P 1,174 mg 93.92%
Manganese, Mn 4.49 mg 195.22%
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Zinc, Zn 10.3 mg 93.64%
Fiber, total dietary 18.4 g 65.71%
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
Phosphorus, P 1,155 mg 92.40%
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%
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
Iron, Fe 2.22 mg 12.33%
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Folate, total (Vitamin B-9) 172 µg 43.00%
HOUSE FOODS Premium Firm Tofu
Calcium, Ca 149 mg 11.46%
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 45.48%
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
Peanuts, all types, oil-roasted, without salt
Protein 28.03 g 56.06%
Peanuts, spanish, oil-roasted, without salt
Niacin (Vitamin B-3) 14.933 mg 93.33%
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 36.42%
Potassium, K 515 mg 10.96%
Soybeans, mature seeds, dry roasted
Phosphorus, P 649 mg 51.92%
Potassium, K 1,364 mg 29.02%
Spices and Herbs  
Salt, table, iodized
Iodine, I 5,080 µg 3,386.67%
Poultry Products  
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised
Protein 32.1 g 64.20%
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
Niacin (Vitamin B-3) 12.133 mg 75.83%
Pantothenic acid (Vitamin B-5) 1.71 mg 34.20%
Vitamin B6 1.157 mg 68.06%
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 20.71%
Turkey, retail parts, drumstick, meat only, cooked, roasted
Vitamin B12 2.53 µg 105.42%
Beef Products  
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Zinc, Zn 10.54 mg 95.82%
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 90.82%
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 63.92%
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 65.52%
Choline, total 124.8 mg 22.69%
Beef, variety meats and by-products, liver, cooked, braised
Phosphorus, P 497 mg 39.76%
Niacin (Vitamin B-3) 17.525 mg 109.53%
Choline, total 426 mg 77.45%
Vitamin A, RAE 9,442 µg 1,049.11%
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 263.46%
Vitamin B6 1.027 mg 60.41%
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 68.33%
Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled
Protein 30.42 g 60.84%
Thiamin (Vitamin B-1) 0.988 mg 82.33%
Pork, fresh, spareribs, separable lean and fat, cooked, braised
Vitamin D (D2 + D3), International Units 104 IU
Vitamin D (D2 + D3) 2.6 µg 13.00%
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%
Vitamin A, RAE 5,405 µg 600.56%
Pork, ground, 96% lean / 4% fat, cooked, crumbles
Niacin (Vitamin B-3) 11.05 mg 69.06%
Vitamin B6 0.717 mg 42.18%
Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled
Choline, total 111.9 mg 20.35%
Finfish and Shellfish Products  
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 24.62%
Fish, mackerel, Atlantic, cooked, dry heat
Vitamin B12 19 µg 791.67%
Fish, salmon, chinook, smoked
Vitamin D (D2 + D3), International Units 685 IU
Vitamin D (D2 + D3) 17.1 µg 85.50%
Fish, salmon, chinook, smoked, (lox), regular
Sodium, Na 2,000 mg 86.96%
Fish, salmon, pink, cooked, dry heat
Choline, total 113.4 mg 20.62%
Fish, sardine, Atlantic, canned in oil, drained solids with bone
Calcium, Ca 382 mg 29.38%
Vitamin D (D2 + D3), International Units 193 IU
Vitamin D (D2 + D3) 4.8 µg 24.00%
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 95.00%
Fish, tuna, fresh, bluefin, cooked, dry heat
Energy 184 kcal 9.20%
Protein 29.91 g 59.82%
Vitamin B12 10.88 µg 453.33%
Vitamin A, RAE 757 µg 84.11%
Fish, tuna, yellowfin, fresh, cooked, dry heat
Selenium, Se 108.2 µg 196.73%
Niacin (Vitamin B-3) 22.07 mg 137.94%
Vitamin B6 1.038 mg 61.06%
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 714.55%
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
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%
Oil, wheat germ
Vitamin E (alpha-tocopherol) 149.4 mg 996.00%
Baked Products  
Bread, whole-wheat, commercially prepared
Energy 254 kcal 12.70%
Cookies, oatmeal, soft, with raisins
Sugars, Total NLEA 34.8 g
Sweets  
Candies, marshmallows
Sugars, Total 57.56 g
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 54.29%
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
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