Studies show that when we lack energy we grab for high sugar food to energize us. Eating nutrient dense foods help avoid this feeling and even give us energy.
Myfooddata.com created a ranking of the highest nutrient dense foods per calorie based on the daily values for the following nutrients:
Vitamins: Vitamins A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6, B9 (Folate), B12 (Cobalim), C, D, E, and K.
Minerals: Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, and Zinc
Macronutrients: Fat, Saturated Fat, Cholesterol, Carbohydrates, and Fiber.
All these nutrients added together created a new nutrient density metric that we call “Total Daily Value” or “Total DV”.
#1: Parsley – use as topping or bury it into anything
| Total DV in 100g | 1 cup chopped (60g) | 1 tbsp (4g) |
| 2634%DV (36 calories) | 1580.4%DV (21.6 calories) | 100.1%DV (1.4 calories) |
#2: Swiss Chard – add to salads/pizza/omelet/smoothie, or bake/steam
| Total DV in 100g | 1 cup (36g) | 1 leaf (48g) |
| 1337%DV (19 calories) | 481.3%DV (6.8 calories) | 641.8%DV (9.1 calories) |
#3: Kale – add to salads/smoothie, bake or grill to chips
| Total DV in 100g | 1 cup, chopped (130g) |
| 1457%DV (28 calories) | 1894.1%DV (36.4 calories) |
#4: Watercress
| Total DV in 100g | 1 cup, chopped (34g) | 10 sprigs (25g) |
| 534%DV (11 calories) | 181.6%DV (3.7 calories) | 133.5%DV (2.8 calories) |
#5: Spinach – add to salad/smoothies/ pizza/omelets/dips or bury it into anything
| Total DV in 100g | 1 cup (180g) |
| 1077%DV (23 calories) | 1938.6%DV (41.4 calories) |
#6: Mustard Greens
| Total DV in 100g | 1 cup, chopped (140g) |
| 1105%DV (26 calories) | 1547%DV (36.4 calories) |
#7: Lettuce
| Total DV in 100g | 1 cup shredded (36g) | 1 head (360g) |
| 394%DV (15 calories) | 141.8%DV (5.4 calories) | 1418.4%DV (54 calories) |
#8: Oysters – good lunch on healthy crackers
| Total DV in 100g | 1 cup, undrained (248g) | 3 oz (85g) |
| 1383%DV (68 calories) | 3429.8%DV (168.6 calories) | 1175.6%DV (57.8 calories) |
#9: Liver- add some onions and mashed potatoes
| Total DV in 100g | 1 slice (81g) |
| 3490%DV (175 calories) | 2826.9%DV (141.8 calories) |
10: Mushrooms – add to salads, spaghetti sauce, chilli, pizza, omelet, or bury it into anything
| Total DV in 100g | 1 cup sliced (72g) | 1 piece whole (20g) |
| 407%DV (22 calories) | 293%DV (15.8 calories) | 81.4%DV (4.4 calories) |
#11: Sweet (Bell) Peppers – add to salads, spaghetti sauce, chilli, pizza, omelet or stuff or BBQ
| Total DV in 100g | 1 pepper, large (3-3/4″ long, 3″ dia) (186g) | 10 strips (52g) |
| 367%DV (27 calories) | 682.6%DV (50.2 calories) | 190.8%DV (14 calories) |
#13: Spring Onions (Scallions) – sprinkle on anything
| Total DV in 100g | 1 cup, chopped (100g) | 1 medium (4-1/8″ long) (15g) |
| 406%DV (32 calories) | 406%DV (32 calories) | 60.9%DV (4.8 calories) |
#14: Broccoli
| Total DV in 100g | 1/2 cup, chopped (78g) | 1 stalk, medium (7-1/2″ – 8″ long) (180g) |
| 443%DV (35 calories) | 345.5%DV (27.3 calories) | 797.4%DV (63 calories) |
#15: Carrots
| Total DV in 100g | 1/2 cup slices (78g) | 1 carrot (46g) |
| 439%DV (35 calories) | 342.4%DV (27.3 calories) | 201.9%DV (16.1 calories) |
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