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 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	Total Sugars 37.59 g 75.18%
	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 13.332 g 26.66%
	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 15.8 g 31.60%
	Blueberries, dried, sweetened	Total Sugars 67.5 g 135.00%
	Figs, dried, uncooked	Fiber, soluble 1.5 g Fiber, insoluble 8.3 g Sugars, Total 47.9 g 95.80%
	Figs, raw	Total Sugars 16.26 g 32.52%
	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 Total Sugars 65.18 g 130.36%
	Raisins, golden, seedless	Carbohydrate, by difference 80.02 g 29.10% Total Sugars 65.7 g 131.40%
	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 10.5 g 21.00%
	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, extra virgin	Total fat (NLEA) 93.7 g 120.13%
	Oil, olive, salad or cooking	Energy 884 kcal 44.20%
	Oil, safflower, salad or cooking, linoleic, (over 70%)	Total lipid (fat) 100 g 128.21%
	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 34.8 g 69.60%
Sweets
	Candies, marshmallows	Total Sugars 57.56 g 115.12%
	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 10.3 g 20.60%