List of the Most Nutritious Foods

By: Ron Lagerquist

"Impress friends and family with the hippest shopping cart in the store!"

List of the Most Nutritious FoodsNutrient dense
 food simply means getting the biggest bang for your buck. To illustrate this, let's compare  a cantaloupe to the Big Mac. When you read the bio of a Big Mac, arguably it does contain an impressive array of nutrients, as long as you didn't notice the whopping 540 calories. For the same amount of calories of one Big Mac you could eat 5 small cantaloupes (try doing that in one sitting!) Calorie for calorie, the simple cantaloupe is one of the most nutrient dense fruits in your supermarket, providing a big nutrient bang for just a few caloric bucks.

The goal of someone seeking the best health possible is to pack in as many nutrients into a 1500 to 2000 calorie day, resulting in radiant health and protection from disease, not to mention good weight management.

I am not going to overwhelm you with a zillion foods. I don’t know about you but my mind goes blank when I see pages of lists—besides, there is beauty in simplicity. Variety is important, but over time we all gravitate to a handful of mainstay foods that fit well in our busy lifestyle. This simple list contains the top foods I use in my kitchen. Once you have built a solid diet, you will probably add some personalized food treasures to this base list, but for now this will get you well on your way.

If you have any suggestions of a nutrient-dense food that absolutely must be added to this list, email me at and add your reasons why. We will have our panel of experts review your request.

Now take a look at this lineup of food superstars. They are the hoity-toity of nutrition and the raw materials for most of our recipes. Unlike the fast food industry, they do not get very good media coverage. There's not a whole lot of money marketing head of broccoli during the Superbowl. But the following can be found at any local grocery store. I suggest you print out the below list the next time you go food shopping. Impress friends and family with the hippest shopping cart in the store!

World's Most Nutritious Foods


  • greens: romaine, kale, raw spinach and collards
  • carrots
  • Brussels sprouts
  • peppers
  • squash
  • sweet potatoes (yams)
  • celery
  • avocado
  • green beans
  • peas
  • asparagus
  • parsley (for juicing)
  • onions
  • garlic
  • broccoli


  • all berries 
  • cantaloupe
  • all melons
  • bananas
  • mangos
  • grapefruit
  • oranges
  • grapes
  • pineapple
  • cranberries
  • apples



  • almonds
  • walnuts
  • cashews
  • brazil

Seeds (raw)

  • flax
  • sunflower
  • pumpkin
  • sesame 
  • hemp


  • oats
  • millet
  • quinoa
  • buckwheat
  • spelt
  • barley
  • wheat


  • soybeans
  • chick peas
  • black-eyed peas
  • black beans
  • pinto beans
  • small white beans


  • hemp oil
  • flax oil
  • pumpkin oil
  • olive oil

Animal Products 

  • wild Pacific sockeye salmon
  • skinless chicken breasts
  • free range eggs
  • yogurt
  • goat’s cheese
  • cottage cheese

Natural sweeteners

  • Sucanat (a non-refined cane sugar which retains the molasses)
  • unpasteurized honey
  • frozen juice concentrates
  • blended dates and raisins

Related Article: Most Nutritious Fruit Guide
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Your Comments
Dear, I normally do not respond to blogs. I am responding because I want to let you know I really like the format of the new website. I found your site probably eight years ago when I was looking for the nutrition in celery.
Many thanks for pulling together the list of nutrient dense basics! What a help for those of us with auto-immune issues.
Need to add stevia to your sweeteners
it provides me lot of health
Rishabh Singh
Just trying to get healthier and this is an organized list that actually helps! Thanks! Finally something that helps and I can understand
Thank you for the information. GREAT.
i love what i am reading because i want to rid myself of type2 diabetes and i want to do it the natural way thanks for all the info especially on fasting
thank you so much
Great list. I would add Stevia as a natural sweetner. I also agree sea vegetables which believe it or not do not absorb the toxins from the sea as fish does! Check it out. God Bless Mar
Thanks for taking the trouble and sharing, and thanks to Glenn for useful additions. Sonam, there is no need to be negative and Janis, we can do without your harshness.
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