MicroNutritiousPrecision Food & Nutrient Analytics

Most Nutrient-Dense Foods

Foods ranked by how many essential vitamins and minerals meet or exceed 15% of their Daily Value per 100 g.

Nutrient density describes how much vitamin and mineral content a food delivers relative to its serving size, rather than just how many calories it has. It's a useful lens for building a well-rounded diet, but this particular ranking counts qualifying nutrients regardless of source, so fortified products (like fortified cereals or protein powders, which have vitamins and minerals added during manufacturing) can rank alongside naturally nutrient-dense whole foods — both are valid ways to reach nutrient targets, but they're not nutritionally identical.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodNutrients ≥ 15% DV
Beverage, instant breakfast powder, chocolate, not reconstituted19 nutrients
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted18 nutrients
Protein supplement, milk based, Muscle Milk Light, powder18 nutrients
Protein supplement, milk based, Muscle Milk, powder18 nutrients
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry18 nutrients
Carrot, dehydrated16 nutrients
Chives, freeze-dried16 nutrients
Peppers, sweet, red, freeze-dried16 nutrients
Tomato powder16 nutrients
Parsley, freeze-dried15 nutrients
Seeds, sunflower seed kernels, dry roasted, with salt added15 nutrients
Chicken, liver, all classes, cooked, simmered14 nutrients
Egg substitute, powder14 nutrients
Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend14 nutrients
Pancakes, buckwheat, dry mix, incomplete14 nutrients
Pork, fresh, variety meats and by-products, liver, raw14 nutrients
Rice bran, crude14 nutrients
Seaweed, spirulina, dried14 nutrients
Seeds, sunflower seed kernels from shell, dry roasted, with salt added14 nutrients
Soy flour, full-fat, raw14 nutrients
Soy flour, low-fat14 nutrients
Soybeans, mature seeds, raw14 nutrients
Tomatoes, sun-dried14 nutrients
Waffles, chocolate chip, frozen, ready-to-heat14 nutrients
Waffles, whole wheat, lowfat, frozen, ready-to-heat14 nutrients
Beans, yellow, mature seeds, raw13 nutrients
Beef, variety meats and by-products, liver, cooked, braised13 nutrients
Beef, variety meats and by-products, liver, cooked, pan-fried13 nutrients
Broadbeans (fava beans), mature seeds, raw13 nutrients
Chicken, liver, all classes, cooked, pan-fried13 nutrients
Chicken, liver, all classes, raw13 nutrients
Cornmeal, yellow, self-rising, bolted, plain, enriched13 nutrients
Egg, whole, dried, stabilized, glucose reduced13 nutrients
Fish, cod, Atlantic, dried and salted13 nutrients
Flour, soy, full-fat13 nutrients
Lamb, variety meats and by-products, liver, cooked, braised13 nutrients
Lamb, variety meats and by-products, liver, cooked, pan-fried13 nutrients
Leeks, (bulb and lower-leaf portion), freeze-dried13 nutrients
Meat extender13 nutrients
Milk, dry, nonfat, instant, with added vitamin A and vitamin D13 nutrients
Milk, dry, whole, with added vitamin D13 nutrients
Mollusks, mussel, blue, cooked, moist heat13 nutrients
Mushrooms, shiitake, dried13 nutrients
Nuts, cashew nuts, dry roasted, with salt added13 nutrients
Nuts, mixed nuts, dry roasted, with peanuts, with salt added13 nutrients
Nuts, mixed nuts, dry roasted, with peanuts, without salt added13 nutrients
Papad13 nutrients
Pork, fresh, variety meats and by-products, liver, cooked, braised13 nutrients
Radishes, oriental, dried13 nutrients
Rye flour, dark13 nutrients
Seeds, cottonseed flour, low fat (glandless)13 nutrients
Seeds, cottonseed flour, partially defatted (glandless)13 nutrients
Seeds, flaxseed13 nutrients
Seeds, sesame butter, paste13 nutrients
Seeds, sesame seeds, whole, dried13 nutrients
Seeds, sesame seeds, whole, roasted and toasted13 nutrients
Seeds, sunflower seed kernels, dried13 nutrients
Seeds, sunflower seed kernels, dry roasted, without salt13 nutrients
Seeds, sunflower seed kernels, oil roasted, with salt added13 nutrients
Seeds, sunflower seed kernels, oil roasted, without salt13 nutrients
Seeds, sunflower seed kernels, toasted, with salt added13 nutrients
Soy flour, defatted13 nutrients
Soy flour, full-fat, roasted13 nutrients
Soy meal, defatted, raw13 nutrients
Tortillas, ready-to-bake or -fry, whole wheat13 nutrients
Turkey, all classes, liver, raw13 nutrients
Wheat bran, crude13 nutrients
Wheat germ, crude13 nutrients
Beans, adzuki, mature seeds, raw12 nutrients
Beans, cranberry (roman), mature seeds, raw12 nutrients
Beans, french, mature seeds, raw12 nutrients
Beans, kidney, all types, mature seeds, raw12 nutrients
Beans, kidney, california red, mature seeds, raw12 nutrients
Beans, pink, mature seeds, raw12 nutrients
Beans, small white, mature seeds, raw12 nutrients
Beans, white, mature seeds, raw12 nutrients
Beef, variety meats and by-products, kidneys, raw12 nutrients
Beef, variety meats and by-products, liver, raw12 nutrients
Bread, chapati or roti, plain, commercially prepared12 nutrients
Bread, multi-grain, toasted (includes whole-grain)12 nutrients
Bread, protein (includes gluten)12 nutrients
Bread, whole-wheat, prepared from recipe, toasted12 nutrients
Cheese, American, nonfat or fat free12 nutrients
Chicken, broilers or fryers, giblets, raw12 nutrients
Chicken, capons, giblets, raw12 nutrients
Chicken, roasting, giblets, raw12 nutrients
Corn flour, masa, enriched, white12 nutrients
Corn flour, yellow, masa, enriched12 nutrients
Cornmeal, white, self-rising, bolted, plain, enriched12 nutrients
Cowpeas, catjang, mature seeds, raw12 nutrients
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw12 nutrients
Crackers, cheese, low sodium12 nutrients
Crackers, gluten-free, multi-seeded and multigrain12 nutrients
Crackers, saltines, whole wheat (includes multi-grain)12 nutrients
Crackers, wheat, reduced fat12 nutrients
Crackers, wheat, sandwich, with cheese filling12 nutrients
Crackers, whole grain, sandwich-type, with peanut butter filling12 nutrients
Duck, domesticated, liver, raw12 nutrients
Egg, yolk, raw, fresh12 nutrients
Egg, yolk, raw, frozen, pasteurized12 nutrients