The World’s Most
Nutritious Foods
After analysing more than
1,000 raw foods, researchers ranked the ingredients that provide the best
balance of your daily nutritional requirements – and they found a few
surprises.
29 January 2018
Imagine
the ideal food. One that contains all the nutrients necessary to meet, but not
exceed, our daily nutrient demands. If such a food existed, consuming it,
without eating any other, would provide the optimal nutritional balance for our
body.
Such
a food does not exist. But we can do the next best thing.
The
key is to eat a balance of highly nutritional foods, that when consumed
together, do not contain too much of any one nutrient, to avoid exceeding daily
recommended amounts.
Scientists
studied more than 1,000 foods, assigning each a nutritional score. The higher
the score, the more likely each food would meet, but not exceed your daily
nutritional needs, when eaten in combination with others.
Calculated
and ranked by scientists, these are the 100 most nutritious foods:
100.
SWEET POTATO (v)
86kcal,
$0.21, per 100g
A
bright orange tuber, sweet potatoes are only distantly related to potatoes.
They are rich in beta-carotene.
NUTRITIONAL
SCORE: 49
99.
FIGS (v)
249kcal,
$0.81, per 100g
Figs
have been cultivated since ancient times. Eaten fresh or dried, they are rich
in the mineral manganese.
NUTRITIONAL
SCORE: 49
98.
GINGER (v)
80kcal,
$0.85, per 100g
Ginger
contains high levels of antioxidants. In medicine, it is used as a digestive
stimulant and to treat colds.
NUTRITIONAL
SCORE: 49
97.
PUMPKIN (v)
26kcal,
$0.20, per 100g
Pumpkins
are rich in yellow and orange pigments. Especially xanthophyll esters and
beta-carotene.
NUTRITIONAL
SCORE: 50
96.
BURDOCK ROOT (v)
72kcal,
$1.98, per 100g
Used
in folk medicine and as a vegetable, studies suggest burdock can aid fat loss
and limit inflammation.
NUTRITIONAL
SCORE: 50
95.
BRUSSELS SPROUTS (v)
43kcal,
$0.35, per 100g
A
type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are
rich in calcium and vitamin C.
NUTRITIONAL
SCORE: 50
94.
BROCCOLI (v)
34kcal,
$0.42, per 100g
Broccoli
heads consist of immature flower buds and stems. US consumption has risen
five-fold in 50 years.
NUTRITIONAL
SCORE: 50
93.
CAULIFLOWER (v)
31kcal,
$0.44, per 100g
Unlike
broccoli, cauliflower heads are degenerate shoot tips that are frequently
white, lacking green chlorophyll.
NUTRITIONAL
SCORE: 50
92.
WATER CHESTNUTS (v)
97kcal,
$1.50, per 100g
The
water chestnut is not a nut at all, but an aquatic vegetable that grows in mud
underwater within marshes.
NUTRITIONAL
SCORE: 50
91.
CANTALOUPE MELONS (v)
34kcal,
$0.27, per 100g
One
of the foods richest in glutathione, an antioxidant that protects cells from
toxins including free radicals.
NUTRITIONAL
SCORE: 50
Cantaloupe
melon - rich in antioxidants
90.
PRUNES (v)
240kcal,
$0.44, per 100g
Dried
plums are very rich in health-promoting nutrients such as antioxidants and
anthocyanins.
NUTRITIONAL
SCORE: 50
89.
COMMON OCTOPUS
82kcal,
$1.50, per 100g
Though
nutritious, recent evidence suggests octopus can carry harmful shellfish toxins
and allergens.
NUTRITIONAL
SCORE: 50
88.
CARROTS (v)
36kcal,
$0.40, per 100g
Carrots
first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in
Europe in the 1500s.
NUTRITIONAL
SCORE: 51
87.
WINTER SQUASH (v)
34kcal,
$0.24, per 100g
Unlike
summer squashes, winter squashes are eaten in the mature fruit stage. The hard
rind is usually not eaten.
NUTRITIONAL
SCORE: 51
86.
JALAPENO PEPPERS (v)
29kcal,
$0.66, per 100g
The
same species as other peppers. Carotenoid levels are 35 times higher in red
jalapenos that have ripened.
NUTRITIONAL
SCORE: 51
85.
RHUBARB (v)
21kcal,
$1.47, per 100g
Rhubarb
is rich in minerals, vitamins, fibre and natural phytochemicals that have a
role in maintaining health.
NUTRITIONAL
SCORE: 51
84.
POMEGRANATES (v)
83kcal,
$1.31, per 100g
Their
red and purple colour is produced by anthocyanins that have antioxidant and
anti-inflammatory properties.
NUTRITIONAL
SCORE: 51
83.
RED CURRANTS (v)
56kcal,
$0.44, per 100g
Red
currants are also rich in anthocyanins. White currants are the same species as
red, whereas black currants differ.
NUTRITIONAL
SCORE: 51
82.
ORANGES (v)
46kcal,
$0.37, per 100g
Most
citrus fruits grown worldwide are oranges. In many varieties, acidity declines with
fruit ripeness.
NUTRITIONAL
SCORE: 51
81.
CARP
127kcal,
$1.40, per 100g
A
high proportion of carp is protein, around 18%. Just under 6% is fat, and the
fish contains zero sugar.
NUTRITIONAL
SCORE: 51
80.
HUBBARD SQUASH (v)
40kcal,
$8.77, per 100g
A variety
of the species Cucurbita maxim. Tear-drop shaped, they are often
cooked in lieu of pumpkins.
NUTRITIONAL
SCORE: 52
79.
KUMQUATS (v)
71kcal,
$0.69, per 100g
An
unusual citrus fruit, kumquats lack a pith inside and their tender rind is not
separate like an orange peel.
NUTRITIONAL
SCORE: 52
78.
POMPANO
164kcal,
$1.44, per 100g
Often
called jacks, Florida pompanos are frequently-caught western Atlantic fish
usually weighing under 2kg.
NUTRITIONAL
SCORE: 52
77.
PINK SALMON
127kcal,
$1.19, per 100g
These
fish are rich in long-chain fatty acids, such as omega-3s, that improve blood
cholesterol levels.
NUTRITIONAL
SCORE: 52
76.
SOUR CHERRIES (v)
50kcal,
$0.58, per 100g
Sour
cherries (Prunus cerasus) are a different species to sweet cherries (P.
avium). Usually processed or frozen.
NUTRITIONAL
SCORE: 53
75.
RAINBOW TROUT
141kcal,
$3.08, per 100g
Closely
related to salmon, rainbow trout are medium-sized Pacific fish also rich in
omega-3s.
NUTRITIONAL
SCORE: 53
74.
PERCH
91kcal,
$1.54, per 100g
Pregnant
and lactating women are advised not to eat perch. Though nutritious, it may
contain traces of mercury.
NUTRITIONAL
SCORE: 53
73.
GREEN BEANS (v)
31kcal,
$0.28, per 100g
Green
beans, known as string, snap or French beans, are rich in saponins, thought to
reduce cholesterol levels.
NUTRITIONAL
SCORE: 54
72.
RED LEAF LETTUCE (v)
16kcal,
$1.55, per 100g
Evidence
suggests lettuce was cultivated before 4500 BC. It contains almost no fat or
sugar and is high in calcium.
NUTRITIONAL
SCORE: 54
71.
LEEKS (v)
61kcal,
$1.83, per 100g
Leeks
are closely related to onions, shallots, chives and garlic. Their wild ancestor
grows around the Mediterranean basin.
NUTRITIONAL
SCORE: 54
Rolled
out leeks can make a healthier lasagne than using pasta sheets
70.
CAYENNE PEPPER (v)
318kcal,
$22.19, per 100g
Powdered
cayenne pepper is produced from a unique cultivar of the pepper species Capsicum
annuum.
NUTRITIONAL
SCORE: 54
69.
GREEN KIWIFRUIT (v)
61kcal,
$0.22, per 100g
Kiwifruit
are native to China. Missionaries took them to New Zealand in the early 1900s,
where they were domesticated.
NUTRITIONAL
SCORE: 54
68.
GOLDEN KIWIFRUIT (v)
63kcal,
$0.22, per 100g
Kiwifruits
are edible berries rich in potassium and magnesium. Some golden kiwifruits have
a red centre.
NUTRITIONAL
SCORE: 54
67.
GRAPEFRUIT (v)
32kcal,
$0.27, per 100g
Grapefruits
(Citrus paradisi) originated in the West Indies as a hybrid of the
larger pomelo fruit.
NUTRITIONAL
SCORE: 54
66.
MACKEREL
139kcal,
$2.94, per 100g
An
oily fish, one serving can provide over 10 times more beneficial fatty acids
than a serving of a lean fish such as cod.
NUTRITIONAL
SCORE: 54
65.
SOCKEYE SALMON
131kcal,
$3.51, per 100g
Another
oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones
is a source of calcium.
NUTRITIONAL
SCORE: 54
64.
ARUGULA (v)
25kcal,
$0.48, per 100g
A
salad leaf, known as rocket. High levels of glucosinolates protect against
cancer and cardiovascular disease.
NUTRITIONAL
SCORE: 55
63.
CHIVES (v)
25kcal,
$0.22, per 100g
Though
low in energy, chives are high in vitamins A and K. The green leaves contain a
range of beneficial antioxidants.
NUTRITIONAL
SCORE: 55
62.
PAPRIKA (v)
282kcal,
$1.54, per 100g
Also
extracted from the pepper species Capsicum annuum. A spice rich in
ascorbic acid, an antioxidant.
NUTRITIONAL
SCORE: 55
61.
RED TOMATOES (v)
18kcal,
$0.15, per 100g
A
low-energy, nutrient-dense food that are an excellent source of folate,
potassium and vitamins A, C and E.
NUTRITIONAL
SCORE: 56
60.
GREEN TOMATOES (v)
23kcal,
$0.33, per 100g
Fruit
that has not yet ripened or turned red. Consumption of tomatoes is associated
with a decreased cancer risk.
NUTRITIONAL
SCORE: 56
59.
GREEN LETTUCE (v)
15kcal,
$1.55, per 100g
The
cultivated lettuce (Lactuca sativa) is related to wild lettuce (L.
serriola), a common weed in the US.
NUTRITIONAL
SCORE: 56
58.
TARO LEAVES (v)
42kcal,
$2.19, per 100g
Young
taro leaves are relatively high in protein, containing more than the commonly
eaten taro root.
NUTRITIONAL
SCORE: 56
57.
LIMA BEANS (v)
106kcal,
$0.50, per 100g
Also
known as butter beans, lima beans are high in carbohydrate, protein and
manganese, while low in fat.
NUTRITIONAL
SCORE: 56
56.
EEL
184kcal,
$2.43, per 100g
A
good source of riboflavin (vitamin B2), though the skin mucus of eels can
contain harmful marine toxins.
NUTRITIONAL
SCORE: 56
55.
BLUEFIN TUNA
144kcal,
$2.13, per 100g
A
large fish, rich in omega-3s. Pregnant women are advised to limit their intake,
due to mercury contamination.
NUTRITIONAL
SCORE: 56
54.
COHO SALMON
146kcal,
$0.86, per 100g
A
Pacific species also known as silver salmon. Relatively high levels of fat, as
well as long-chain fatty acids.
NUTRITIONAL
SCORE: 56
53.
SUMMER SQUASH (v)
17kcal,
$0.22, per 100g
Harvested
when immature, while the rind is still tender and edible. Its name refers to
its short storage life.
NUTRITIONAL
SCORE: 57
52.
NAVY BEANS (v)
337kcal,
$0.49, per 100g
Also
known as haricot or pea beans. The fibre in navy beans has been correlated with
the reduction of colon cancer.
NUTRITIONAL
SCORE: 57
51.
PLANTAIN (v)
122kcal,
$0.38, per 100g
Banana
fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and
anti-diabetic properties.
NUTRITIONAL
SCORE: 57
Plantain,
a variety of banana fruit
50.
PODDED PEAS (v)
42kcal,
$0.62, per 100g
Peas
are an excellent source of protein, carbohydrates, dietary fibre, minerals and
water-soluble vitamins.
NUTRITIONAL
SCORE: 58
49.
COWPEAS (v)
44kcal,
$0.68, per 100g
Also
called black-eyed peas. As with many legumes, high in carbohydrate, containing
more protein than cereals.
NUTRITIONAL
SCORE: 58
48.
BUTTER LETTUCE (v)
13kcal,
$0.39, per 100g
Also
known as butterhead lettuce, and including Boston and bib varieties. Few
calories. Popular in Europe.
NUTRITIONAL
SCORE: 58
47.
RED CHERRIES (v)
50kcal,
$0.33, per 100g
A
raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus).
Native to Europe and Asia.
NUTRITIONAL
SCORE: 58
46.
WALNUTS (v)
619kcal,
$3.08, per 100g
Walnuts
contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty
acid made by plants.
NUTRITIONAL
SCORE: 58
45.
FRESH SPINACH (v)
23kcal,
$0.52, per 100g
Contains
more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron)
than many salad crops. Spinach appears twice in the list (45 and 24) because
the way it is prepared affects its nutritional value. Fresh spinach can lose
nutritional value if stored at room temperature, and ranks lower than
eating spinach that has been frozen, for instance.
NUTRITIONAL
SCORE: 59
44.
PARSLEY (v)
36kcal,
$0.26, per 100g
A
relative of celery, parsley was popular in Greek and Roman times. High levels
of a range of beneficial minerals.
NUTRITIONAL
SCORE: 59
43.
HERRING
158kcal,
$0.65, per 100g
An
Atlantic fish, among the top five most caught of all species. Rich in omega-3s,
long-chain fatty acids.
NUTRITIONAL
SCORE: 59
42.
SEA BASS
97kcal,
$1.98, per 100g
A
generic name for a number of related medium-sized oily fish species. Popular in
the Mediterranean area.
NUTRITIONAL
SCORE: 59
41.
CHINESE CABBAGE (v)
13kcal,
$0.11, per 100g
Variants
of the cabbage species Brassica rapa, often called pak-choi or
Chinese mustard. Low calorie.
NUTRITIONAL
SCORE: 60
40.
CRESS (v)
32kcal,
$4.49, per 100g
The
brassica Lepidium sativum, not to be confused with watercress Nasturtium
officinale. High in iron.
NUTRITIONAL
SCORE: 60
39.
APRICOTS (v)
48kcal,
$0.36, per 100g
A
’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants,
including the carotenoid beta-carotene.
NUTRITIONAL
SCORE: 60
38.
FISH ROE
134kcal,
$0.17, per 100g
Fish
eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar
often refers to sturgeon roe.
NUTRITIONAL
SCORE: 60
37.
WHITEFISH
134kcal,
$3.67, per 100g
Species
of oily freshwater fish related to salmon. Common in the northern hemisphere.
Rich in omega-3s.
NUTRITIONAL
SCORE: 60
36.
CORIANDER (v)
23kcal,
$7.63, per 100g
A
herb rich in carotenoids, used to treat ills including digestive complaints,
coughs, chest pains and fever.
NUTRITIONAL
SCORE: 61
35.
ROMAINE LETTUCE (v)
17kcal,
$1.55, per 100g
Also
known as cos lettuce, another variety of Lactuca sativa. The
fresher the leaves, the more nutritious they are.
NUTRITIONAL
SCORE: 61
34.
MUSTARD LEAVES (v)
27kcal,
$0.29, per 100g
One
of the oldest recorded spices. Contains sinigrin, a chemical thought to protect
against inflammation.
NUTRITIONAL
SCORE: 61
33.
ATLANTIC COD
82kcal,
$3.18, per 100g
A
large white, low fat, protein-rich fish. Cod livers are a source of fish oil
rich in fatty acids and vitamin D.
NUTRITIONAL
SCORE: 61
32.
WHITING
90kcal,
$0.60, per 100g
Various
species, but often referring to the North Atlantic fish Merlangius
merlangus that is related to cod.
NUTRITIONAL
SCORE: 61
31.
KALE (v)
49kcal,
$0.62, per 100g
A
leafy salad plant, rich in the minerals phosphorous, iron and calcium, and
vitamins such as A and C.
NUTRITIONAL
SCORE: 62
30.
BROCCOLI RAAB (v)
22kcal,
$0.66, per 100g
Not
to be confused with broccoli. It has thinner stems and smaller flowers, and is
related to turnips.
NUTRITIONAL
SCORE: 62
29.
CHILI PEPPERS (v)
324kcal,
$1.20, per 100g
The
pungent fruits of the Capsicum plant. Rich in capsaicinoid,
carotenoid and ascorbic acid antioxidants.
NUTRITIONAL
SCORE: 62
28.
CLAMS
86kcal,
$1.78, per 100g
Lean,
protein-rich shellfish. Often eaten lightly cooked, though care must be taken
to avoid food poisoning.
NUTRITIONAL
SCORE: 62
27.
COLLARDS (v)
32kcal,
$0.74, per 100g
Another
salad leaf belonging to the Brassica genus of plants. A
headless cabbage closely related to kale.
NUTRITIONAL
SCORE: 63
26.
BASIL (v)
23kcal,
$2.31, per 100g
A
spicy, sweet herb traditionally used to protect the heart. Thought to be an
antifungal and antibacterial.
NUTRITIONAL
SCORE: 63
25.
CHILI POWDER (v)
282kcal,
$5.63, per 100g
A
source of phytochemicals such as vitamin C, E and A, as well as phenolic
compounds and carotenoids.
NUTRITIONAL
SCORE: 63
24.
FROZEN SPINACH (v)
29kcal,
$1.35, per 100g
A
salad crop especially high in magnesium, folate, vitamin A and the carotenoids
beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients
within from degrading, which is why frozen spinach ranks higher than fresh
spinach (no 45).
NUTRITIONAL
SCORE: 64
23.
DANDELION GREENS (v)
45kcal,
$0.27, per 100g
The
word dandelion means lion’s tooth. The leaves are an excellent source of
vitamin A, vitamin C and calcium.
NUTRITIONAL
SCORE: 64
22.
PINK GRAPEFRUIT (v)
42kcal,
$0.27, per 100g
The
red flesh of pink varieties is due to the accumulation of carotenoid and
lycopene pigments.
NUTRITIONAL
SCORE: 64
21.
SCALLOPS
69kcal,
$4.19, per 100g
A
shellfish low in fat, high in protein, fatty acids, potassium and sodium.
NUTRITIONAL
SCORE: 64
20.
PACIFIC COD
72kcal,
$3.18, per 100g
Closely
related to Atlantic cod. Its livers are a significant source of fish oil rich
in fatty acids and vitamin D.
NUTRITIONAL
SCORE: 64
19.
RED CABBAGE (v)
31kcal,
$0.12, per 100g
Rich
in vitamins. Its wild cabbage ancestor was a seaside plant of European or
Mediterranean origin.
NUTRITIONAL
SCORE: 65
18.
GREEN ONION (v)
27kcal,
$0.51, per 100g
Known
as spring onions. High in copper, phosphorous and magnesium. One of the richest
sources of vitamin K.
NUTRITIONAL
SCORE: 65
17.
ALASKA POLLOCK
92kcal,
$3.67, per 100g
Also
called walleye pollock, the species Gadus chalcogrammusis usually
caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.
NUTRITIONAL
SCORE: 65
16.
PIKE
88kcal,
$3.67, per 100g
A
fast freshwater predatory fish. Nutritious but pregnant women must avoid, due
to mercury contamination.
NUTRITIONAL
SCORE: 65
15.
GREEN PEAS (v)
77kcal,
$1.39, per 100g
Individual
green peas contain high levels of phosphorous, magnesium, iron, zinc, copper
and dietary fibre.
NUTRITIONAL
SCORE: 67
14.
TANGERINES (v)
53kcal,
$0.29, per 100g
An
oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a
precursor to vitamin A.
NUTRITIONAL
SCORE: 67
13.
WATERCRESS (v)
11kcal,
$3.47, per 100g
Unique
among vegetables, it grows in flowing water as a wild plant. Traditionally
eaten to treat mineral deficiency.
NUTRITIONAL
SCORE: 68
12.
CELERY FLAKES (v)
319kcal,
$6.10, per 100g
Celery
that is dried and flaked to use as a condiment. An important source of
vitamins, minerals and amino acids.
NUTRITIONAL
SCORE: 68
11.
DRIED PARSLEY (v)
292kcal,
$12.46, per 100g
Parsley
that is dried and ground to use as a spice. High in boron, fluoride and calcium
for healthy bones and teeth.
NUTRITIONAL
SCORE: 69
Sprinkling
the occasional parsley on your meal could be a good idea
10.
SNAPPER
100kcal,
$3.75, per 100g
A
family of mainly marine fish, with red snapper the best known. Nutritious but
can carry dangerous toxins.
NUTRITIONAL
SCORE: 69
9.
BEET GREENS (v)
22kcal,
$0.48, per 100g
The
leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group
vitamins (especially riboflavin).
NUTRITIONAL
SCORE: 70
8.
PORK FAT
632kcal,
$0.95, per 100g
A
good source of B vitamins and minerals. Pork fat is more unsaturated and
healthier than lamb or beef fat.
NUTRITIONAL
SCORE: 73
7.
SWISS CHARD (v)
19kcal,
$0.29, per 100g
A
very rare dietary source of betalains, phytochemicals thought to have
antioxidant and other health properties.
NUTRITIONAL
SCORE: 78
6.
PUMPKIN SEEDS (v)
559kcal,
$1.60, per 100g
Including
the seeds of other squashes. One of the richest plant-based sources of iron and
manganese.
NUTRITIONAL
SCORE: 84
5.
CHIA SEEDS (v)
486kcal,
$1.76, per 100g
Tiny
black seeds that contain high amounts of dietary fibre, protein, a-linolenic
acid, phenolic acid and vitamins.
NUTRITIONAL
SCORE: 85
4.
FLATFISH
70kcal,
$1.15, per 100g
Sole
and flounder species. Generally free from mercury and a good source of the
essential nutrient vitamin B1.
NUTRITIONAL
SCORE: 88
3.
OCEAN PERCH
79kcal,
$0.82, per 100g
The
Atlantic species. A deep-water fish sometimes called rockfish. High in protein,
low in saturated fats.
NUTRITIONAL
SCORE: 89
2.
CHERIMOYA (v)
75kcal,
$1.84, per 100g
Cherimoya
fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C,
B1, B2 and potassium.
NUTRITIONAL
SCORE: 96
1.
ALMONDS (v)
579kcal,
$0.91, per 100g
Rich
in mono-unsaturated fatty acids. Promote cardiovascular health and may help
with diabetes.
NUTRITIONAL
SCORE: 97
This
page was originally published as an infographic but has been updated to fix a
technical problem.
SOURCES
Food
selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal
PLoS ONE. (Download the dataset).
Nutritional
data based on The United States Department of Agriculture, Agricultural
Research Service’s National Nutrient Database for Standard Reference, Release
28.
Nutritional
insights from The Encyclopaedia of Food and Health (2016), published by
Elsevier Science.
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