A Nutrient Dense Foods List

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This nutrient dense foods list or “nutrient rich” foods, list some of the most healthy foods you will ever find. It’s not complete, and will be constantly added to, so bookmark this page!

The interesting thing about the nutrient dense foods list, is that the list is larger than any other class of foods.

When creating your nutrient dense foods list and shopping list you want to choose more from the five first class food categories 80% to 90 – 95% of the time or more for the best health results, and then focus on eating these foods in great tasting ways, making meals and menus from nutrient rich recipes you enjoy.

Keep in mind that you can eat small amounts of animal foods and still eating “nutrient rich” on a total dietary intake basis, it’s just that we don’t promote these foods for nutritional purpose being they are micro nutrient poor.

You can actually see what are the worlds best and healthiest foods to eat by understanding the nutrient profiles of foods by class, soon to be available at superfoodie.me.

This key to this nutrient dense foods list is that they come from the following categories vegetables, fruits, nuts and seeds (ideally raw) beans, and whole unrefined grains.

This list of nutrient rich foods is not complete, and will be constantly added to, so bookmark this page!


  • Arugula lettuce
  • Peas
  • Brussels sprouts
  • Asparagus
  • Bell peppers
  • Broccoli
  • Romaine lettuce
  • Cauliflower
  • Carrots
  • Garbanzo beans
  • Green beans
  • Zucchini
  • Green onion
  • Mushrooms
  • Kidney beans
  • Okra
  • Green cabbage
  • Red cabbage
  • Red onions
  • Red potatoes
  • Spinach
  • Summer squash
  • Sweet potatoes
  • Tomatoes


  • Acai berry
  • Blueberries
  • Avocados
  • Apples
  • Apricots
  • Bananas
  • goji
  • Cantaloupe
  • Cherries
  • Pineapples
  • Cranberries
  • Grapes
  • Watermelon
  • Kiwifruit
  • Mangos
  • Orange juice
  • Peaches
  • Plums
  • Raisins
  • Raspberries
  • Strawberries


  • Adzuki Beans
  • Black Beans
  • Black-eyed peas
  • Broad Beans (Fava Beans)
  • Butter Beans
  • Cannellini Beans
  • Chickpeas (Garbanzo Beans)
  • Edamame
  • Italian Beans
  • Great Northern Beans
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Mung Beans
  • Soy Beans, including black soy beans
  • White Beans

Nuts and Seeds:

  • Almond,
  • Filbert,
  • Cashew,
  • Brazil Nut,
  • Pistachio,
  • Walnut,
  • Pumpkin Seed,
  • Sesame Seed,
  • Flax Seed,
  • Peanuts*,
  • Sunflower
  • Pine
  • hemp seeds

Whole Grains

  • Amaranth
  • Barley
  • Brown rice
  • Bulgur (cracked wheat)
  • Whole-wheat pasta or couscous
  • Millet
  • Flaxseed
  • Oats
  • Quinoa
  • Rye
  • Spelt
  • Wheat berries
  • wild rice

10 thoughts on “A Nutrient Dense Foods List

  1. Hi,
    I am a FACS high school teacher and I teach food and nutrition. Thank you for this list. Do you have any recipes that include all nutrient dense foods?

  2. No vegetables are the same, it all depends on the soil they are grown in, thus making your list irrelevant. Kelp may be the only veggie you can count on as being nutrient dense and that also depends on where it was harvested. Omitting high nutrient dense meats fish and eggs does an injustice to your readers also.

    • Hi Grey

      We appreciate your response,but would appreciate a more supportive tone. We are not saying all vegetables are the same and we acknowledge that soil is a variable but that does not make the list irrelevant. Not sure I get your point about kelp at all, and frankly despite being rich in some nutrients, animal foods are micro nutrient poor. That’s why the list is the way it is – plant based. It’s not a comprehensive list, but it points people in the direction of eating more plant-based, nutrient rich foods as “nutrient rich” points to foods that have more phytochemicals in them.

      • I support what I believe is best, not the latest click bait version designed to sell products. Let me help you understand. Why is kelp different then regular vegetables ? Where does it grow ? What is better about the environment kelp grows in that contains every trace mineral known to man ? If a vegetable only has a small percentage of nutrients it doesn’t matter what it is, it is not healthy. The difference between the vegetables we eat and our grandparents or great grandparents consumed is the difference between night and day. Yes phytochemicals the new craze and highly over rated, and without a complete balance or a full spectrum of all the essential minerals nothing can be converted to energy. I find people who attempt to diminish the nutrient value in meat or animal products are doing a disservice to their “customers”. Liver one of the best sources of B12 in nature, eggs, the incredible edible egg a powerful nutrient source providing essential amino acids, add vitamin C, orange juice and you have a great headache remedy . Certain sea foods and even beef are highly nutritious. Sardines one of the very few foods that contain powerful brain foods like nucleic acids and essential fatty acids, etc etc. . Yes I’m supportive in my own right, which is not necessarily supportive of your products. I’m sure many of your readers are sold on the vegan thing and that’s their choice, but for those who don’t feel the need for such extremes, this support I offer may help them.

        • Grey,

          We are not promoting a vegan diet; that’s a choice whether a person wants to abstain from animal products in full or not, and not one we get involved with.

          We are promoting nutrient rich super foods, which are not just rich in one or two or ten nutrients, but far more, and do not include substances the body does not need from food. Our products provide these foods that’s it.

          There are reasons why you never see liver posted as the picture of superfoods in advertising. It is far from super even if it may be rich in some nutrients.

          You are entitled to your opinion, about what makes a nutrient rich food “nutrient rich” and we respect that. It’s your diet.

          And we agree Kelp is a nutrient rich food for sure. The list as stated is not “complete.”

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