Nutrient-dense food is defined as being high in nutrients and low in kilojoules/calories. The type of nutrients vary depending on the analysis.
In the tabs below we look a few different studies of nutrient dense foods as well as foods high in protein, calcium and resistance starch
Source: www.drfuhrman.com
| 1 | Seaweed |
| 2 | Liver (Beef and Chicken) |
| 3 | Kale, collards and dandelion greens |
| 4 | Broccoli rabe |
| 5 | Exotic berries: acai, goji, camu camu |
| 6 | Spinach, watercress and arugula |
| 7 | Broccoli and cauliflower |
| 8 | Cabbage |
| 9 | Red peppers |
| 10 | Garlic |
| 11 | Parsley |
| 12 | Berries (blueberries, raspberries, blackberries) |
| 13 | Asparagus |
| 14 | Carrots |
| 15 | Beets |
| 16 | Wild salmon and sardines |
| 17 | Bone broth |
| 18 | Grass-fed beef |
| 19 | Green beans |
| 20 | Egg yolks |
| 21 | Pumpkin |
| 22 | Lentils |
| 23 | Artichokes |
| 24 | Tomatoes |
| 25 | Wild mushrooms |
| 26 | Seeds: pumpkin, sunflower, chia and flax |
| 27 | Raw cheese and kefir |
| 28 | Sweet potatoes |
| 29 | Black beans |
| 30 | Wild rice |
In a study conducted by Jennifer Di Noia, PhD to determine powerhouse fruits and vegetables, a nutrient density score was established based on a 2000 calorie diet and 100g. The study analysed 17 nutrients of public health importance per the Food and Agriculture Organization of the United Nations and Institute of Medicine (ie, potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K)
the following table was used when determining the bioavailability of vitamins and minerals
| Food | Amount of protein in 100g | Kj | Calories |
| Tuna, yellowfin, grilled | 31.0g | 674 | 161 |
| Beef, rump, grilled | 29.9g | 910 | 218 |
| Chicken, breast, baked | 29.0g | 637 | 152 |
| Cheddar cheese | 24.6g | 1304 | 312 |
| Almonds | 19.5g | 2503 | 599 |
| Prawn, school, cooked | 17.1g | 320 | 77 |
| Cashew Nuts | 17.0g | 2437 | 583 |
| Chia seeds | 15.6g | 2052 | 491 |
| Egg, chicken, poached | 12.2g | 627 | 150 |
| Lentils | 9 g | 477 | 114 |
| Chickpeas | 8.9g | 687 | 164 |
| Quinoa, cooked | 4.4g | 500 | 120 |
| Milk, regular fat | 3.5g | 293 | 70 |
Source: NatureCare
Average portion size | Calcium (mg) | Kj | Calories |
Non-Vegan | |||
| 100 gm Parmesan cheese (finely grated) | 1121 | 1949 | 466 |
| 100 gm Swiss | 885 | 1512 | 362 |
| 100 gm gouda | 810 | 1605 | 384 |
| 100 gm Edam | 810 | 1485 | 355 |
| 100 gm Cheddar (regular fat) | 763 | 1663 | 398 |
| 100 gm Pecorino | 743 | 1512 | 362 |
| 100g Sardines (canned) | 367 | 916 | 219 |
| 100 gm Australian salmon – canned, drained | 352 | 680 | 163 |
| 100 gm Fetta | 325 | 1165 | 279 |
| 100 gm Yogurt (plain, regular) | 193 | 367 | 88 |
| 100 gm Mussells | 173 | 503 | 120 |
| 100 gm Anchovy – Canned drained | 167 | 762 | 182 |
| 100 gm Crabmeat – canned, drained | 154 | 247 | 59 |
| 100 gm Oysters | 132 | 303 | 72 |
| 100 gm Snapper | 123 | 405 | 97 |
| 100 ml Milk (regular) | 117 | 277 | 66 |
| 100 gm Chicken Egg – poached | 53 | 627 | 150 |
Vegan | |||
| 100 gm Basil | 352 | 119 | 28 |
| 100 gm tahini (sesame paste) | 330 | 2717 | 650 |
| 100 gm Tahini | 330 | 2717 | 650 |
| 100g firm tofu | 320 | 530 | 127 |
| 100 gm Almond with skin | 250 | 2503 | 599 |
| 100 gm Parsley raw, curly | 245 | 110 | 26 |
| 100 gm Dried Figs | 200 | 1082 | 259 |
| 100 gm Chia Seeds | 179 | 2052 | 491 |
| 100 gm Cabbage, Bok choy stir-fried, no oil | 123 | 116 | 28 |
| 100 gm sunflower seeds | 100 | 2465 | 590 |
| 100 gm Broccolini, steamed | 100 | 138 | 33 |
| 100 gm Coriander, fresh, leaves & stems | 84 | 167 | 40 |
| 100 gm Sesame seeds | 62 | 2530 | 605 |
| 100g fresh fig | 38 | 195 | 47 |
| 100g hemp seeds | 37 | 2300 | 550 |
| 100g rhubarb | 26 | 94 | 22 |
source: foodstandards.gov.au
100g | grams per 100g |
| Oats* | 3.6 |
| Brown Rice* | 3 |
| White Rice** | 3.7 |
| Green Bananas | 10 to 40 |
| Red Beans** | 8 |
| Lentils** | 8 |
| Steamed and Cooled Potatoes | 6 |
| Cashew Nuts | 13 |
