When picking what to eat, efficiency and sustainability requires eating foods that have everything you need and NOT eating foods that have no long lasting nutritional value. We don’t want to eat foods that make us sick either. Many of the diets that influenced my holistic practice over the decades usually include a principle about nutrient density. In my last article, I discussed what that actually means.

This article lists the Top 10 Most Nutrient Dense Foods with information about their nutritional value for a cup of the veggies, list 1 – 5, and half cup for the meat, list 6-10.

Top 10 Nutrient Dense Food List Including Top Nutrient Amounts and Daily Dosages

1. Kale (One Cup):
   • Vitamin C: 80mg (89% of the daily dosage)
   • Vitamin A: 10,288 IU (206% of the daily dosage)
   • Calories: 36
   • Macros: Carbs: 7g Protein: 2g Fat: 1g
   • Fiber: 2g
2. Spinach (One Cup):
   • Vitamin C: 47mg (52% of the daily dosage)
   • Vitamin A: 14581 IU (292% of the daily dosage)
   • Calories: 7
   • Macros: Carbs: 1g Protein: 1g Fat: 0g
   • Fiber: 1g
3. Swiss Chard (One Cup):
   • Vitamin C: 31mg (34% of the daily dosage)
   • Vitamin A: 20832 IU (417% of the daily dosage)
   • Calories: 35
   • Macros: Carbs: 7g Protein: 3g Fat: 0g
   • Fiber: 4g
4. Broccoli (One Cup):
   • Vitamin C: 81mg (90% of the daily dosage)
   • Vitamin A: 567 IU (11% of the daily dosage)
   • Calories: 55
   • Macros: Carbs: 12g Protein: 3g Fat: 0g
   • Fiber: 5g
5. Brussels Sprouts (One Cup):
   • Vitamin C: 74mg (82% of the daily dosage)
   • Vitamin A: 604 IU (12% of the daily dosage)
   • Calories: 38
   • Macros: Carbs: 8g Protein: 3g Fat: 0g
   • Fiber: 3g

Of note for the nutrient dense veggies, they are LOW in Fat , Vitamin D and B. Vegans, remember, you may not be getting enough of these nutrients, particularly healthy fats. Make sure you get good organic, food based supplements to get enough vitamin D & B₁₂.

For a a more realistic serving size, I’m using one half cup (1/2 cup) serving of the rest of the list of the Top 10 Nutrient Dense Foods – which happen to all be fish. . .

6. Salmon (Half Cup, Cooked):
   • Vitamin D: 570 IU (95% of the daily dosage)
   • Vitamin Bs: B₃ – 7.5mg / B₉ – 3mcg / B₁₂ – 4.8mcg (200% of daily dosage)
   • Vitamin A: 85 IU (2% of the daily dosage)
   • Calories: 206
   • Macros: Protein: 27g Fat: 10g
7. Mackerel (Half Cup, Cooked):
   • Vitamin D: 511 IU (85% of the daily dosage)
   • Vitamin Bs: B₃ – 7.1mg / B₅ – 1.4mg / B₉ – 2mcg / B₁₂ – 9.6mcg (400%DD)
   • Vitamin A: 175 IU (4% of the daily dosage)
   • Calories: 236
   • Macros: Protein: 20g Fat: 17g
8. Sardines (Half Cup, Canned):
   • Vitamin D: 142 IU (24% of the daily dosage)
   • Vitamin B: B1 – 0.09mg, B2 – 0.15mg, B3 – 2.6mg, B5 – 1.4mg, B6 – 0.18mg, B9 – 8mcg, B12 – 8.5mcg (355% of the daily dosage)
   • Vitamin A: 153 IU (3% of the daily dosage)
   • Calories: 190
   • Carbs: 0g
   • Protein: 23g
   • Fat: 10g
   • Fiber: 0g
9. Herring (Half Cup, Cooked):
   • Vitamin C: 0mg
   • Vitamin D: 164 IU (27% of the daily dosage)
   • Vitamin B: B1 – 0.19mg, B2 – 0.16mg, B3 – 5.6mg, B5 – 2.3mg, B6 – 0.38mg, B9 – 7mcg, B12 – 10mcg (417% of the daily dosage)
   • Vitamin A: 102 IU (2% of the daily dosage)
   • Calories: 173
   • Carbs: 0g
   • Protein: 24g
   • Fat: 7g
   • Fiber: 0g
10. Cod (Half Cup, Cooked):
    • Vitamin C: 0mg
    • Vitamin D: 22 IU (4% of the daily dosage)
    • Vitamin B: B1 – 0.03mg, B2 – 0.07mg, B3 – 2.1mg, B5 – 0.38mg, B6 – 0.12mg, B9 – 7mcg, B12 – 0.6mcg (25% of the daily dosage)
    • Vitamin A: 42 IU (1% of the daily dosage)
    • Calories: 90
    • Carbs: 0g
    • Protein: 21g
    • Fat: 1g
    • Fiber: 0g

Notice that the Nutrient Dense Meat, which was really just fatty fish, are LOW on Vitamin C, Carbs and Fiber. If you are a cod lover or a cat, make sure you get some fiber and vitamin C!!!!

The high fat and protein contents of these superfoods are great for KETO lovers and Paleo followers. Natural fats are great for brain health and reproduction. Natural proteins are healthier than powdered, hydrolyzed ones!

If you are deficient in Vitamin D, the SMASH fish (numbers 6,7, anchovies, 8 & 9) recommended in the PEGAN diet, have the most vitamin D than any other fish or meat. Chicken, beef and pork are not on the list!! Additionally, these fatty fish have more vitamin D than any plant or vegetable that we eat!

If you’re like my husband reading this and going ewwwww…..recommend flounder, or and I’m like nutrient dense baby. And he’s like gross, no one eats those. Glad you stopped by dear. If that’s you, eye roll, take the damn fish oil pill!!!

Other nutrient dense foods include;

• Blueberries: Antioxidant-rich and low in calories.
• Sweet Potatoes: High in vitamin A, fiber, and various minerals.
• Almonds: Nutrient-dense with healthy fats, vitamins, and minerals.
• Chia Seeds: Rich in fiber, omega-3 fatty acids, and minerals.
• Quinoa: A protein-rich grain with all essential amino acids and various nutrients.

These nutrient-dense foods provide a wide range of vitamins, minerals, antioxidants, and other essential nutrients, making them excellent choices for a healthy and balanced diet. If you like any of these foods, consider adding them into your daily diet more regularly and look for healthy recipes that include them.

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*Article Credit: _{This article utilized AI support for basic research queries, organization of data, and administrative support. Thank you to the ChatGPT creators for making such a wonderful tool for small business owners. While I support unplugging and living a life closer to nature, AI can provide humans with the tools to do that.}