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 reconstituted15 nutrients
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted14 nutrients
Protein supplement, milk based, Muscle Milk Light, powder14 nutrients
Protein supplement, milk based, Muscle Milk, powder14 nutrients
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry14 nutrients
Carrot, dehydrated13 nutrients
Chives, freeze-dried12 nutrients
Peppers, sweet, red, freeze-dried12 nutrients
Tomato powder12 nutrients
Egg substitute, powder11 nutrients
Milk, dry, nonfat, instant, with added vitamin A and vitamin D11 nutrients
Milk, dry, whole, with added vitamin D11 nutrients
Mollusks, whelk, unspecified, cooked, moist heat11 nutrients
Parsley, freeze-dried11 nutrients
Seeds, sunflower seed kernels from shell, dry roasted, with salt added11 nutrients
Seeds, sunflower seed kernels, dry roasted, with salt added11 nutrients
Soybeans, mature seeds, raw11 nutrients
Beans, white, mature seeds, raw10 nutrients
Chicken, liver, all classes, cooked, simmered10 nutrients
Crackers, gluten-free, multi-seeded and multigrain10 nutrients
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free10 nutrients
Egg, whole, dried, stabilized, glucose reduced10 nutrients
Egg, yolk, raw, frozen, salted, pasteurized10 nutrients
Fish, anchovy, european, canned in oil, drained solids10 nutrients
Fish, cod, Atlantic, dried and salted10 nutrients
Flaxseed, ground10 nutrients
Flour, soy, full-fat10 nutrients
Mollusks, clam, mixed species, cooked, moist heat10 nutrients
Nuts, almonds, oil roasted, with salt added10 nutrients
Nuts, cashew nuts, dry roasted, with salt added10 nutrients
Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend10 nutrients
Nuts, mixed nuts, dry roasted, with peanuts, with salt added10 nutrients
Nuts, pistachio nuts, dry roasted, with salt added10 nutrients
Pancakes, buckwheat, dry mix, incomplete10 nutrients
Papad10 nutrients
Peanut butter, chunk style, with salt10 nutrients
Peanut butter, chunky, vitamin and mineral fortified10 nutrients
Peanut spread, reduced sugar10 nutrients
Peppers, hot chile, sun-dried10 nutrients
Pork, fresh, variety meats and by-products, liver, raw10 nutrients
Rice bran, crude10 nutrients
Rye flour, dark10 nutrients
Seaweed, agar, dried10 nutrients
Seaweed, spirulina, dried10 nutrients
Seeds, flaxseed10 nutrients
Seeds, sunflower seed kernels, dry roasted, without salt10 nutrients
Soy flour, full-fat, raw10 nutrients
Soy flour, low-fat10 nutrients
Tomatoes, sun-dried10 nutrients
Waffles, chocolate chip, frozen, ready-to-heat10 nutrients
Waffles, whole wheat, lowfat, frozen, ready-to-heat10 nutrients
Almond butter, creamy9 nutrients
Anchovies, canned in olive oil, with salt, drained9 nutrients
Beans, cranberry (roman), mature seeds, raw9 nutrients
Beans, french, mature seeds, raw9 nutrients
Beans, kidney, all types, mature seeds, raw9 nutrients
Beans, kidney, california red, mature seeds, raw9 nutrients
Beans, navy, mature seeds, raw9 nutrients
Beans, pink, mature seeds, raw9 nutrients
Beans, small white, mature seeds, raw9 nutrients
Beans, yellow, mature seeds, raw9 nutrients
Beef, variety meats and by-products, liver, cooked, braised9 nutrients
Beef, variety meats and by-products, liver, cooked, pan-fried9 nutrients
Bread, multi-grain, toasted (includes whole-grain)9 nutrients
Broadbeans (fava beans), mature seeds, raw9 nutrients
Cheese, American, nonfat or fat free9 nutrients
Cheese, gjetost9 nutrients
Chicken, broilers or fryers, giblets, raw9 nutrients
Chicken, capons, giblets, raw9 nutrients
Chicken, liver, all classes, cooked, pan-fried9 nutrients
Chicken, liver, all classes, raw9 nutrients
Chicken, roasting, giblets, raw9 nutrients
Chickpea flour (besan)9 nutrients
Cornmeal, yellow, self-rising, bolted, plain, enriched9 nutrients
Cowpeas, catjang, mature seeds, raw9 nutrients
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw9 nutrients
Crackers, rye, wafers, plain9 nutrients
Crackers, whole-wheat9 nutrients
Egg, yolk, raw, fresh9 nutrients
Egg, yolk, raw, frozen, pasteurized9 nutrients
Egg, yolk, raw, frozen, sugared, pasteurized9 nutrients
Fish, caviar, black and red, granular9 nutrients
Kanpyo, (dried gourd strips)9 nutrients
Lamb, variety meats and by-products, liver, cooked, braised9 nutrients
Lamb, variety meats and by-products, liver, cooked, pan-fried9 nutrients
Leeks, (bulb and lower-leaf portion), freeze-dried9 nutrients
Lupins, mature seeds, raw9 nutrients
Mary's Gone Crackers, Original Crackers, Organic Gluten Free9 nutrients
Meat extender9 nutrients
Milk, buttermilk, dried9 nutrients
Milk, dry, nonfat, regular, without added vitamin A and vitamin D9 nutrients
Mollusks, cuttlefish, mixed species, cooked, moist heat9 nutrients
Mollusks, mussel, blue, cooked, moist heat9 nutrients
Mothbeans, mature seeds, raw9 nutrients
Mung beans, mature seeds, raw9 nutrients
Mungo beans, mature seeds, raw9 nutrients
Mushrooms, shiitake, dried9 nutrients
Natto9 nutrients
Nuts, almond butter, plain, with salt added9 nutrients
Nuts, almond butter, plain, without salt added9 nutrients