Documentation NUTRIENT DENSITY CHEAT SHEET

Nutrient Caloric Low Low Low High High Mineral Calcium Low Low
Caloric Vegan Carnivore Vitamin E Low Anti- Satiety Guyenet MTHFR Nick's
List [1]

Density Weight Nutrition Calorie Carb Fat Protein Fibre Phytate Oxalate PUFA FODMAP
Food (100g) Score Value Value PUFA Nutrient Score Score Score Score
Score Score Value [5] Value Value Value Value Score Ratio Ratio Score Score
[4] [10] [11] Ratio [13] Score [16] [19] [20] [21] [22]
[2] [3] [6] [7] [8] [9] [12] [14] [15] [17] [18]
Veal Liver 100.00 100.00 100.00 95.80 89.40 93.60 57.70 92.00 0.00 98.10 0.00 47.40 72.40 61.50 100.00 91.70 100.00 99.70 49.70 98.70 92.60
Beef, Liver 99.70 99.70 99.70 100.00 98.40 96.20 84.00 97.80 0.00 100.00 0.00 36.90 69.90 61.50 99.70 89.10 99.70 99.00 52.20 98.40 99.40
Fish, Cod Liver 99.40 97.10 83.70 81.10 38.10 78.80 18.90 49.70 0.00 87.80 0.00 57.10 60.60 59.90 99.40 18.30 99.40 67.60 4.80 97.80 19.20
Yeast Spread 99.00 97.40 99.00 76.60 65.10 69.60 75.00 67.00 91.30 0.00 97.10 0.00 48.10 28.50 57.40 100.00 99.00 98.10 65.10 100.00 96.80
Nutritional Yeast 98.70 89.70 87.80 73.10 36.20 2.90 36.20 71.80 89.40 0.00 100.00 0.00 39.40 20.20 56.70 96.50 98.70 100.00 73.10 99.70 96.20
Whey Powder 98.40 73.70 82.70 93.30 60.90 90.70 66.30 97.10 0.00 97.10 86.90 20.20 97.10 97.10 99.00 74.40 0.00 99.40 57.10 61.50 93.90
Seafood, Oysters 98.10 98.40 98.70 66.00 55.10 64.40 41.00 75.30 0.00 79.20 0.00 39.10 87.50 75.60 98.70 57.10 98.40 91.00 42.60 64.70 38.50
Pork, Liver 97.80 98.10 98.40 99.70 98.70 97.80 85.60 98.40 0.00 99.70 0.00 43.30 78.20 69.20 98.40 77.20 98.10 93.60 55.40 98.10 99.70
Chicken, Liver 97.40 98.70 97.80 98.10 95.50 99.40 67.00 96.80 0.00 99.00 0.00 34.90 80.40 70.20 98.10 50.30 97.80 92.30 52.60 99.40 97.80
Seafood, Octopus 97.10 96.80 97.40 88.10 83.00 87.20 76.00 93.30 0.00 92.30 0.00 75.60 94.20 91.00 97.80 88.80 97.40 93.90 61.90 82.10 93.30
Beef, Kidney 96.80 97.80 98.10 97.10 93.90 7.40 69.20 97.40 0.00 98.70 0.00 11.50 70.20 76.90 97.40 72.40 97.10 92.60 60.60 99.00 98.40
Textured Veg. Protein 96.50 71.80 77.90 98.70 88.50 91.00 98.10 91.00 99.40 0.00 96.80 36.50 20.50 40.70 34.60 89.40 96.80 98.70 71.50 95.80 94.60
Fish, Sardines 96.20 96.50 93.30 84.00 72.40 7.40 38.80 87.80 0.00 89.70 0.00 13.80 93.90 93.60 97.10 32.40 96.50 90.70 43.30 76.30 65.70
Seafood, Mussels 95.80 96.20 96.20 88.50 82.10 81.10 55.40 85.90 0.00 92.60 0.00 54.20 85.90 83.70 96.80 67.30 96.20 90.10 49.00 85.30 79.20
Brazil Nuts 95.50 63.50 48.40 63.10 13.80 1.30 9.30 48.10 85.90 0.00 94.60 24.40 39.70 30.40 52.90 5.10 50.30 58.70 3.50 49.40 7.40
Snails 95.20 99.40 99.40 78.20 84.30 79.20 52.60 78.20 0.00 86.20 0.00 67.90 94.90 92.00 96.50 71.20 95.80 79.80 56.10 93.60 55.80
Fish, Atlantic Salmon 94.90 94.60 94.60 84.90 77.20 7.40 44.60 90.10 0.00 90.40 0.00 63.80 80.80 74.40 96.20 29.20 95.50 90.40 48.10 71.80 82.70
Pork, Liver Pate 94.20 88.10 73.10 83.00 47.80 92.30 23.40 69.90 0.00 88.80 0.00 18.30 76.00 80.80 95.50 36.20 94.90 79.20 13.50 95.20 29.80
Lunchmeat, Liverwurst 94.20 88.10 73.10 82.70 47.10 91.70 23.10 69.60 0.00 88.50 0.00 18.30 76.00 80.80 95.50 36.20 94.90 79.20 13.50 95.20 29.50
Spices, Mustard 93.90 64.10 51.90 94.90 45.20 1.00 24.40 77.20 97.40 0.00 95.80 31.40 9.90 53.80 20.80 10.60 94.60 94.60 20.80 96.50 26.30
Fish, Herring 93.60 91.30 83.30 86.90 68.60 7.40 31.70 82.70 0.00 91.30 0.00 57.40 93.30 91.00 95.20 30.40 94.20 88.80 28.80 66.70 52.20
Milk, Skim Powder 93.30 57.10 67.90 82.10 44.20 48.70 88.50 73.70 0.00 88.10 0.00 29.80 99.70 100.00 94.90 94.60 0.00 92.90 30.10 96.20 94.20
Beef, Jerky 92.90 70.20 80.40 34.90 16.00 51.60 32.70 76.00 0.00 65.10 0.00 48.10 77.60 75.30 94.60 91.30 93.90 94.90 57.70 93.90 48.40
Wheat Germ 92.60 66.30 67.60 99.00 90.10 76.00 63.10 80.80 99.70 0.00 95.50 79.80 9.60 43.30 31.10 15.10 0.00 95.20 37.80 97.10 81.10
Fish, Mackerel 92.30 92.00 86.50 96.80 91.00 7.40 50.00 92.60 0.00 98.40 0.00 42.90 82.10 82.40 94.20 34.60 93.60 89.70 41.00 76.00 82.40
Rabbit 92.00 89.10 85.30 76.00 57.10 7.40 36.90 87.50 0.00 84.90 0.00 21.50 74.40 76.90 93.90 33.70 93.30 89.40 48.70 84.90 69.90
Fish, Sock. Salmon Can 91.70 95.80 90.40 70.20 58.30 7.40 35.30 84.90 0.00 82.40 0.00 62.80 95.20 94.90 93.60 42.90 92.90 88.10 51.00 75.60 54.80
Fish, Sock. Salmon 91.30 94.90 92.00 42.90 35.60 7.40 29.50 83.70 0.00 67.30 0.00 50.60 77.20 70.20 93.30 51.30 92.60 88.50 59.60 91.00 49.00
Beef, Heart 91.00 91.70 90.70 98.40 96.50 100.00 75.30 99.00 0.00 99.40 0.00 27.20 67.60 59.90 92.90 63.80 92.30 89.10 59.00 96.80 97.40
Cheese, Jarlsberg 90.70 67.90 59.00 62.20 22.40 89.10 14.40 68.30 0.00 76.60 0.00 35.90 98.70 98.70 92.60 51.00 92.00 86.50 18.60 30.40 20.80
Quest Bar 90.40 65.40 61.90 33.00 9.30 6.70 17.00 54.80 0.00 64.70 98.40 66.00 30.80 33.70 40.40 38.80 0.00 98.40 66.00 48.70 35.30
Cheese, Swiss 90.10 66.70 58.70 64.40 25.30 90.40 16.00 70.20 0.00 78.20 0.00 35.90 98.70 98.70 92.30 50.00 91.70 84.60 18.60 30.40 23.10
Lunchmeat, Chorizo 89.70 61.90 51.60 58.00 17.60 85.60 10.90 62.20 0.00 75.00 0.00 10.30 65.40 64.10 92.00 23.10 91.30 76.60 11.90 84.00 22.40
Fish, Rainbow Trout 89.40 93.60 86.90 67.60 56.10 7.40 34.00 84.60 0.00 80.80 0.00 67.30 81.40 82.70 91.70 39.70 91.00 85.60 50.60 74.40 64.10
Sunflower Seeds 89.10 50.00 39.70 96.20 53.50 89.40 24.70 73.40 98.10 0.00 93.90 67.00 25.30 47.10 41.70 3.50 38.50 67.00 7.40 94.60 35.60
Spices, Ginger 88.80 56.40 62.80 79.80 42.90 48.40 49.70 47.80 92.60 0.00 95.20 0.00 28.80 8.70 21.80 63.50 90.70 92.00 36.20 54.20 44.60
Pumpkin Seeds 88.50 48.10 40.40 74.70 22.10 82.70 13.10 64.70 90.40 0.00 91.70 8.00 49.00 32.40 55.40 4.50 44.20 76.30 9.00 79.80 18.30
Seafood, Clams 88.10 89.40 92.90 78.80 76.00 78.50 71.80 86.50 0.00 86.90 0.00 79.20 87.20 87.50 91.30 88.10 90.40 85.90 62.50 89.10 88.10
Fish, Pink Salmon Can 87.80 95.50 93.60 71.50 66.70 7.40 42.90 89.40 0.00 83.00 0.00 52.90 95.50 95.50 91.00 46.20 90.10 84.30 61.50 81.10 66.00
Fish, Coho Salmon 87.50 95.20 92.30 57.40 51.00 7.40 38.10 86.20 0.00 74.40 0.00 49.70 84.90 85.60 90.70 49.40 89.70 82.10 62.20 71.50 60.60
Pork, Ground 87.20 74.70 64.70 91.00 65.40 7.40 31.40 84.30 0.00 94.90 0.00 17.60 75.30 77.90 90.40 23.70 89.40 85.30 27.60 78.50 52.90
Lunchmeat, Salami 86.90 66.00 57.10 65.10 25.60 95.50 15.70 65.70 0.00 78.50 0.00 17.00 78.50 79.50 90.10 14.70 89.10 74.40 15.40 69.60 25.30
Fish, Pink Salmon 86.50 92.90 88.80 94.60 91.70 7.40 58.00 95.80 0.00 97.40 0.00 39.70 71.20 64.10 89.70 59.30 88.80 82.40 58.00 90.70 95.50
Cheese, Parmesan 86.20 51.30 51.30 50.00 15.10 55.10 12.20 59.90 0.00 70.50 0.00 33.30 98.40 98.40 89.40 46.50 88.50 84.00 19.20 22.10 23.70
Cheese, Goat Hard 85.90 54.20 46.20 63.50 19.60 85.90 13.50 68.60 0.00 77.60 0.00 32.40 99.40 99.40 89.10 62.20 88.10 81.40 17.00 25.00 19.60
Fish, Milkfish 85.60 83.00 79.50 95.50 89.10 7.40 51.00 93.60 0.00 97.80 0.00 40.40 87.80 87.50 88.80 27.90 87.80 83.30 47.10 92.30 87.20
Fish, Skipjack Tuna 85.30 82.40 91.70 91.30 91.30 7.40 84.30 99.40 0.00 95.20 0.00 67.60 85.60 84.00 88.50 85.30 87.50 84.90 72.80 84.60 98.70
Fish, Pompano 84.60 83.30 76.90 90.70 78.80 7.40 39.40 88.10 0.00 94.60 0.00 54.80 83.00 84.90 87.80 43.30 86.90 80.40 36.90 68.30 75.60
Fish, Scad 84.60 83.30 76.90 89.70 78.20 7.40 39.10 87.20 0.00 93.60 0.00 54.80 83.00 84.90 87.80 43.30 86.90 80.40 36.90 68.30 75.00
Spices, Turmeric 84.30 59.90 60.60 85.60 58.70 59.00 62.80 54.50 95.20 0.00 96.50 86.90 28.20 5.40 10.90 68.60 86.50 97.80 75.00 60.90 41.30
Beef, Lean 84.00 84.30 84.30 77.20 69.60 7.40 47.40 92.90 0.00 85.60 0.00 55.40 69.20 75.60 87.50 87.50 86.20 87.50 63.50 74.00 89.40
Flax 83.70 56.70 37.20 99.40 80.80 2.20 35.90 77.90 100.00 0.00 97.40 7.10 12.50 95.20 13.80 2.90 85.90 97.40 40.40 91.30 24.70
Bison, Lean 83.30 84.60 82.10 55.40 41.70 7.40 34.90 86.90 0.00 73.40 0.00 56.40 70.80 59.90 87.20 91.00 85.60 86.90 58.30 89.70 72.80
Cheese, Gouda 83.00 61.50 56.10 57.70 21.80 84.00 14.70 66.70 0.00 74.70 0.00 31.70 97.40 97.40 86.90 73.70 85.30 77.90 20.50 37.80 23.40
Fish, Smelts 82.70 92.60 92.60 71.80 70.20 7.40 50.60 91.70 0.00 83.30 0.00 44.20 88.80 89.40 86.50 49.70 84.90 78.80 65.70 67.00 74.40
Lunchmeat, Pepperoni 82.40 51.90 38.50 89.40 43.90 97.40 20.50 72.40 0.00 93.30 0.00 24.00 71.80 76.90 86.20 14.40 84.60 60.60 7.10 58.30 14.70
Pork, Lean 82.10 84.90 82.40 92.60 84.90 7.40 53.50 95.20 0.00 96.50 0.00 28.80 71.50 70.20 85.90 61.50 84.30 83.00 57.40 87.80 94.90
Chicken, Lean 81.70 82.70 80.80 78.50 68.30 7.40 48.40 94.20 0.00 86.50 0.00 26.30 74.00 74.40 85.60 53.20 84.00 86.20 60.30 76.90 86.50
Pork, Fatty 81.40 78.50 72.40 91.70 79.20 7.40 44.20 90.70 0.00 95.50 0.00 33.00 66.00 61.50 85.30 60.60 83.70 82.70 42.90 77.90 83.00
Fish, Chum Salmon 81.10 90.70 93.90 84.30 88.80 7.40 57.40 94.90 0.00 90.10 0.00 47.80 66.70 63.80 84.90 64.10 83.30 75.30 66.70 72.40 87.80
Fish, Snapper 80.80 88.80 90.10 66.30 64.10 7.40 59.60 96.50 0.00 79.50 0.00 73.40 83.70 84.60 84.60 75.00 83.00 80.10 71.20 67.30 83.30
Cocoa Powder 80.10 59.30 68.30 80.40 58.00 2.60 31.10 57.70 92.90 0.00 99.00 23.10 11.90 12.20 9.30 81.70 39.10 96.80 85.30 39.40 39.40
Cocoa Nibs 80.10 59.30 68.30 38.50 19.90 5.80 17.90 43.60 72.40 0.00 99.00 23.10 11.90 12.20 9.30 81.70 39.10 96.80 85.30 39.40 30.80
Lamb, Lean 79.80 78.80 72.80 49.40 31.70 7.40 25.30 79.50 0.00 69.90 0.00 26.60 70.50 64.10 84.30 74.70 82.70 81.70 45.20 89.40 45.50
Spices, Paprika 79.50 63.10 61.20 85.30 62.20 1.90 36.50 59.00 94.90 0.00 98.70 81.10 33.30 22.80 34.90 9.00 82.40 96.50 79.20 70.50 93.60
Gelatin 78.80 41.70 54.20 49.70 18.90 7.40 99.00 100.00 0.00 70.20 0.00 0.00 84.00 86.50 83.70 95.20 81.70 95.50 68.90 63.10 89.10
Collagen 78.80 41.70 54.20 24.40 7.10 7.40 92.60 99.70 0.00 64.40 0.00 0.00 84.00 86.50 83.70 95.20 81.70 95.50 68.90 63.10 56.70
Spices, Curry Powder 78.50 78.20 56.70 94.20 67.90 6.10 40.10 63.80 97.10 0.00 99.70 91.30 39.10 16.30 15.70 20.80 0.00 96.20 73.10 80.80 57.40
Elk, Lean 78.20 80.80 81.70 53.80 42.30 7.40 40.70 90.40 0.00 72.40 0.00 78.80 72.10 59.90 83.30 92.90 81.40 83.70 63.80 88.10 73.10
Cheese, Mont. Jack 77.90 57.70 49.40 74.40 34.00 96.50 19.60 74.00 0.00 84.30 0.00 26.90 98.10 98.10 83.00 54.20 81.10 72.40 18.30 35.60 24.00
Cheese, Cheddar 77.60 52.90 43.90 68.60 27.90 83.70 17.30 67.90 0.00 81.40 0.00 40.40 97.80 97.80 82.70 39.10 80.80 69.60 14.40 42.30 17.90
Lamb, Fatty 77.20 70.50 59.90 46.50 20.20 7.40 15.40 67.30 0.00 68.60 0.00 13.10 79.50 77.90 82.40 33.30 80.40 71.80 26.00 83.70 29.20
Fish, Turbot 76.90 86.90 89.70 62.80 63.10 7.40 43.30 88.50 0.00 77.20 0.00 60.60 86.50 79.20 82.10 47.10 80.10 71.50 64.10 92.90 70.80
Bison, Fatty 76.60 79.80 77.60 50.30 35.90 7.40 26.90 78.80 0.00 70.80 0.00 40.40 75.00 73.40 81.70 82.70 79.80 77.20 49.40 86.90 54.20
Pork, Bacon 76.30 71.50 60.30 83.30 57.70 7.40 28.20 81.10 0.00 89.10 0.00 14.70 79.80 81.70 81.40 30.80 79.50 73.10 28.20 73.40 47.80
Duck, Fatty 76.00 79.50 70.80 55.10 36.90 7.40 26.60 79.20 0.00 73.10 0.00 13.50 67.30 71.80 81.10 26.30 79.20 77.60 42.00 71.20 43.30
Chicken, Fatty 75.30 80.10 74.70 76.30 61.90 7.40 37.80 89.10 0.00 85.30 0.00 19.20 68.30 71.80 80.40 34.00 78.50 78.20 51.30 66.00 70.50
Turkey, Fatty 75.30 80.10 74.70 67.90 52.20 7.40 34.30 85.30 0.00 81.10 0.00 19.20 68.30 71.80 80.40 34.00 78.50 78.20 51.30 66.00 63.80
Peanuts 75.00 39.10 31.70 88.80 40.10 94.90 19.90 71.20 96.20 0.00 91.30 43.60 8.70 26.30 20.50 4.20 78.20 66.70 9.30 94.90 17.60
Fish, Tilapia 74.70 87.50 85.60 57.10 54.50 7.40 45.80 91.30 0.00 74.00 0.00 64.10 78.80 73.40 80.10 70.80 77.90 76.90 70.50 58.70 67.30
Chicken, Ground 74.40 77.90 72.10 69.20 54.20 7.40 29.80 82.10 0.00 82.10 0.00 20.80 69.60 64.10 79.80 26.00 77.60 72.80 40.70 62.50 66.30
Oats, Bran Raw 74.00 42.60 62.50 97.40 86.50 63.50 58.30 70.50 98.70 0.00 94.90 32.10 3.50 87.20 7.70 21.50 42.90 91.70 71.80 59.90 35.90
Cheese, Blue 73.70 53.80 48.70 45.20 17.00 78.20 11.20 59.30 0.00 67.90 0.00 28.50 96.20 96.20 79.50 56.40 77.20 68.60 17.90 44.60 17.00
Pork, Sausage 73.40 76.00 66.30 61.50 39.70 99.00 21.20 70.80 0.00 76.30 0.00 29.50 68.90 74.40 79.20 18.60 76.90 66.30 29.50 61.20 33.30
Beef, Fatty 73.10 68.90 61.50 71.20 43.60 7.40 27.20 79.80 0.00 82.70 0.00 52.60 80.10 78.50 78.80 73.10 76.60 76.00 33.00 87.50 62.20
Cheese, Havarti 72.80 49.40 39.40 51.60 15.40 90.10 10.30 57.10 0.00 71.80 48.70 24.70 96.80 96.80 78.50 42.30 76.30 63.80 12.50 35.90 12.20
Lunchmeat, Kielbasa 72.40 55.40 44.20 67.30 28.20 92.90 16.30 62.80 0.00 80.40 0.00 9.60 76.60 82.10 78.20 13.50 76.00 61.50 12.80 64.10 15.40
Cashews 72.10 36.90 30.80 43.90 9.60 45.80 8.70 46.20 76.30 0.00 84.90 16.30 12.80 8.00 16.00 7.70 0.00 58.00 6.70 69.20 12.50
 Documentation NUTRIENT DENSITY CHEAT SHEET
Nutrient Caloric Low Low Low High High Mineral Calcium Low Low
Caloric Vegan Carnivore Vitamin E Low Anti- Satiety Guyenet MTHFR Nick's
List [1]

Density Weight Nutrition Calorie Carb Fat Protein Fibre Phytate Oxalate PUFA FODMAP
Food (100g) Score Value Value PUFA Nutrient Score Score Score Score
Score Score Value [5] Value Value Value Value Score Ratio Ratio Score Score
[4] [10] [11] Ratio [13] Score [16] [19] [20] [21] [22]
[2] [3] [6] [7] [8] [9] [12] [14] [15] [17] [18]
Elk, Fatty 71.80 74.40 69.90 48.40 33.00 7.40 26.00 78.50 0.00 69.20 0.00 65.70 73.70 69.20 77.90 80.10 75.60 75.60 46.20 84.30 51.90
Spices, Chilli Powder 71.50 56.10 57.40 77.90 48.40 4.20 30.10 55.80 92.00 0.00 97.80 84.90 37.80 26.00 33.00 7.40 0.00 94.20 79.20 72.10 91.00
Fish, Pickerel 71.20 86.50 89.10 40.10 42.60 7.40 60.60 96.20 0.00 66.70 0.00 57.70 88.50 89.10 77.60 86.90 75.30 72.10 76.00 81.70 53.50
Cheese, Mozzarella 70.80 58.00 50.60 75.00 40.40 87.80 21.50 74.40 0.00 84.60 0.00 26.00 96.50 96.50 77.20 54.80 75.00 68.90 21.20 26.60 28.50
Beef, Ground 70.50 71.20 65.40 72.10 50.00 7.40 30.40 84.00 0.00 83.70 0.00 27.60 73.40 71.80 76.90 79.80 74.70 73.70 39.40 78.80 66.70
Pistachios 70.20 38.10 29.80 26.00 4.80 48.10 5.40 38.50 61.50 0.00 92.30 22.10 9.30 37.80 22.10 3.80 0.00 69.90 11.20 82.70 16.70
Almonds 69.90 38.50 28.50 46.20 9.00 93.90 8.00 48.70 77.90 0.00 93.60 73.10 19.20 21.20 14.40 4.80 40.40 74.00 13.10 70.20 15.70
Lunchmeat, Prosciutto 69.60 74.00 71.50 37.80 27.60 7.40 21.80 75.60 0.00 66.00 0.00 22.40 66.30 64.10 76.60 34.90 74.40 70.80 44.60 81.40 40.10
Walnuts 69.20 34.60 24.70 53.20 9.90 79.50 7.40 45.50 81.10 0.00 88.80 7.40 8.30 40.10 19.60 1.60 43.60 53.20 3.80 75.30 4.50
Hazelnuts 68.90 36.50 26.00 44.60 8.00 95.20 6.70 42.90 76.90 0.00 91.00 72.10 27.90 17.00 32.70 6.40 41.00 52.90 4.20 83.30 12.80
Seafood, Squid 68.60 85.60 89.40 80.10 84.60 86.20 72.10 88.80 0.00 87.50 0.00 74.40 82.70 84.00 76.30 65.10 74.00 65.10 67.60 70.80 86.20
Seafood, Shrimp 68.30 85.30 91.00 43.60 52.90 98.10 86.50 98.70 0.00 67.60 0.00 85.90 88.10 88.50 76.00 94.20 73.70 70.50 81.10 93.30 72.10
Turkey, Lean 67.90 75.30 78.80 62.50 55.80 7.40 51.90 95.50 0.00 76.90 0.00 15.70 72.80 67.60 75.60 69.60 73.40 75.00 67.90 79.20 85.90
Duck, Lean 67.60 75.00 78.50 49.00 42.00 7.40 46.80 92.30 0.00 69.60 0.00 15.70 72.80 67.60 75.30 69.20 73.10 74.70 67.90 79.20 76.30
Seafood, Lobster 67.30 90.10 94.90 38.80 50.60 7.40 60.30 94.60 0.00 66.30 0.00 78.20 92.60 90.40 75.00 82.40 72.80 65.40 78.80 76.60 47.10
Natto 67.00 65.70 64.40 42.00 27.20 70.20 20.80 60.30 75.30 0.00 86.50 6.10 18.90 39.10 25.60 8.70 52.20 67.30 33.30 62.80 28.20
Spices, Cumin 66.70 35.60 37.50 61.90 23.10 49.00 18.60 51.60 85.60 0.00 92.00 59.90 33.70 24.70 10.30 13.80 0.00 73.40 23.70 42.60 27.60
Beef, Tongue 66.30 61.20 50.30 68.90 38.80 7.40 20.20 73.10 0.00 81.70 0.00 33.70 64.10 59.90 74.70 52.60 72.40 63.50 22.40 94.20 37.80
Fish, Cod 66.00 85.90 86.20 66.70 70.50 7.40 77.60 98.10 0.00 79.80 0.00 76.90 81.10 73.40 74.40 84.00 72.10 68.30 76.90 78.20 86.90
Lunchmeat, Spam 65.70 54.80 41.30 73.70 36.50 88.80 19.20 61.90 0.00 84.00 0.00 11.90 60.30 61.50 74.00 11.90 71.80 57.40 12.20 65.10 16.30
Spices, Cayenne 65.40 42.90 43.30 73.40 37.80 66.00 25.60 49.40 89.70 0.00 96.20 79.50 35.90 16.70 32.40 5.80 71.50 93.30 74.40 85.90 88.80
Lunchmeat, Ham 64.70 72.80 76.30 77.60 72.10 94.60 44.90 85.60 0.00 85.90 0.00 37.50 63.10 64.10 73.40 66.70 70.80 65.70 53.80 77.20 84.60
Lunchmeat, Capicola 64.70 72.80 76.30 37.20 31.10 80.40 27.60 76.90 0.00 65.70 0.00 37.50 63.10 64.10 73.40 66.70 70.80 65.70 53.80 77.20 44.90
Seafood, Crab 64.40 90.40 94.20 35.90 46.80 7.40 59.90 93.90 0.00 65.40 0.00 89.10 90.40 90.10 73.10 85.60 70.50 62.50 80.40 86.50 42.90
Fish, Basa 64.10 81.40 75.60 63.80 57.40 7.40 33.30 82.40 0.00 77.90 0.00 49.40 65.70 67.60 72.80 31.70 70.20 63.10 50.30 75.00 59.00
Lunchmeat, Sum. Sausage 63.80 52.60 42.90 79.20 45.50 92.60 22.80 69.20 0.00 87.20 0.00 14.10 64.70 64.10 72.40 37.20 69.90 59.30 16.00 51.30 25.60
Tempeh 63.50 65.10 63.50 45.50 31.40 84.90 22.40 66.00 77.60 0.00 83.70 12.80 10.60 29.20 23.10 9.30 51.30 64.10 37.50 50.00 26.60
Carob Chips 63.10 33.30 32.10 86.50 46.20 58.00 27.90 57.40 95.50 0.00 92.90 75.30 49.40 23.70 23.70 71.80 33.00 81.10 28.50 92.00 45.80
Cheese, Feta 62.80 55.10 50.00 51.00 26.00 71.50 16.70 56.40 0.00 71.50 0.00 28.20 95.80 95.80 72.10 59.90 69.60 60.30 20.20 44.20 21.50
Crocodile/Alligator 62.50 81.70 88.50 20.50 25.00 7.40 33.70 83.00 0.00 64.10 0.00 69.90 67.90 70.20 71.80 76.90 69.20 62.20 78.20 69.90 20.20
Lunchmeat, Pastrami 62.20 68.30 70.50 56.40 48.10 91.30 32.10 81.40 0.00 73.70 0.00 63.10 62.50 63.50 71.50 84.30 68.90 62.80 55.10 74.70 64.40
Lunchmeat, Bologna 61.90 44.90 36.90 83.70 51.30 79.80 23.70 65.10 0.00 89.40 0.00 0.00 77.90 83.30 71.20 16.30 68.60 57.10 11.50 60.60 22.80
Cheese, Goat Soft 61.50 58.30 46.50 48.10 24.00 7.40 15.10 64.40 0.00 68.90 0.00 30.40 93.60 94.20 70.80 62.50 68.30 61.20 23.40 31.70 20.50
Eggs 61.20 76.90 67.30 87.20 84.00 97.10 40.40 81.70 0.00 91.70 0.00 50.00 81.70 85.90 70.50 27.20 67.90 57.70 33.70 97.40 78.20
Spices, Cinnamon 60.90 60.60 49.00 72.80 44.90 5.40 72.80 34.00 89.10 0.00 98.10 96.20 29.80 19.60 5.40 93.90 67.60 91.30 83.70 15.10 33.70
Beans, Soy 60.60 67.30 64.10 93.60 87.50 0.60 46.20 83.30 96.50 0.00 85.90 11.20 16.00 28.20 28.20 8.30 0.00 61.90 43.60 68.90 46.50
Fish, Sole 60.30 87.80 88.10 59.90 71.80 7.40 50.30 89.70 0.00 75.30 0.00 69.20 76.90 80.40 70.20 68.90 67.30 59.90 75.30 73.70 72.40
Oats, Rolled Raw 59.90 32.10 32.40 97.80 75.30 59.90 60.90 66.30 99.00 0.00 89.70 20.50 6.40 86.20 15.40 16.70 45.50 64.40 21.50 59.30 42.00
Lunchmeat, Roast Beef 59.60 76.30 83.00 42.60 54.80 82.40 42.60 80.10 0.00 67.00 0.00 53.50 62.20 69.90 69.90 87.20 67.00 59.00 72.10 52.90 63.10
Lunchmeat, Turkey 59.30 73.40 78.20 50.60 56.40 81.40 41.70 80.40 0.00 71.20 0.00 23.70 63.80 68.90 69.60 49.00 66.70 59.60 64.40 55.40 61.50
Pecans 59.00 28.20 14.40 30.10 4.20 5.10 5.10 28.80 65.70 0.00 88.50 10.90 26.90 34.60 41.00 1.90 40.70 48.70 2.90 57.10 3.80
Chocolate, Dark (90%) 58.70 25.30 16.30 59.00 14.10 62.80 9.00 39.10 84.00 0.00 90.10 44.60 6.10 9.00 6.40 17.00 32.40 49.00 4.50 11.90 10.60
Chocolate, Dark (75%) 58.30 24.70 15.10 58.30 12.80 47.80 10.60 37.80 83.30 0.00 88.10 38.80 6.70 10.90 6.10 24.40 31.70 56.40 8.00 24.70 8.70
Muesli 58.00 27.20 28.20 60.90 24.40 39.70 37.50 41.70 85.30 0.00 87.50 45.80 5.80 32.70 14.10 18.90 0.00 58.30 19.90 54.80 40.40
Macadamia Nuts 57.70 22.40 11.20 14.40 1.90 3.50 3.80 17.30 50.60 0.00 86.20 30.80 31.40 58.30 44.60 22.40 66.30 46.80 2.20 56.10 3.20
Popcorn 57.40 25.60 25.00 93.90 61.20 56.10 61.50 58.00 96.80 0.00 90.70 16.70 8.00 10.60 17.60 11.20 66.00 71.20 34.90 47.10 60.90
Spices, Garlic 57.10 24.00 28.80 70.80 34.60 42.30 82.70 52.90 88.50 0.00 87.20 80.40 22.80 51.30 36.90 84.60 0.00 60.90 24.00 80.10 92.90
Lunchmeat, Headcheese 56.70 60.90 56.40 45.80 38.50 7.40 22.10 68.90 0.00 68.30 0.00 22.80 64.40 75.60 69.20 25.60 65.70 56.10 35.60 87.20 39.70
Spices, Nutmeg 56.40 26.90 16.70 32.10 5.80 46.20 6.40 21.50 67.60 0.00 92.60 0.00 19.90 11.50 6.70 62.80 65.40 87.80 41.70 52.20 15.10
Spices, All Spice 56.10 27.90 34.00 31.10 12.20 34.60 18.30 21.80 66.70 0.00 93.30 44.90 38.80 20.50 8.00 10.30 65.10 87.20 82.10 56.70 41.00
Blackstrap Molasses 55.80 26.00 31.40 79.50 49.00 46.80 0.00 42.00 92.30 0.00 0.00 0.00 100.00 99.70 68.90 99.70 0.00 52.20 10.90 16.00 95.80
Chocolate, Milk 55.40 19.20 15.40 54.20 13.10 38.50 12.80 35.60 0.00 72.80 80.10 32.70 18.60 27.20 17.00 21.80 0.00 51.30 6.40 57.40 13.50
Barley, Rolled 55.10 23.10 21.50 69.90 32.70 44.60 72.40 44.20 87.80 0.00 90.40 8.70 4.20 53.20 12.80 42.60 0.00 70.20 44.90 55.10 62.50
Rye, Rolled 54.80 22.80 24.40 69.60 33.70 44.90 65.40 45.80 87.50 0.00 89.40 60.90 11.50 79.50 21.50 31.10 0.00 67.90 43.90 54.50 75.30
Cheese, Cream 54.50 37.80 27.90 52.60 24.70 74.00 12.50 47.40 0.00 72.10 0.00 51.00 84.60 88.80 68.60 24.00 64.70 49.70 10.60 44.90 9.30
Kale 54.20 87.20 91.30 35.60 69.20 70.80 53.20 48.40 70.50 0.00 79.50 84.60 54.20 46.50 56.40 58.00 64.40 50.00 78.50 65.40 49.40
Hummus 53.80 44.60 40.70 44.20 34.30 57.10 25.00 46.50 76.60 0.00 82.40 11.90 14.40 40.40 26.60 6.70 42.60 53.80 26.90 56.40 24.40
Coconut, Dried 53.50 18.60 8.70 54.80 10.60 3.80 7.70 34.30 82.10 0.00 89.10 47.10 10.30 41.70 21.20 31.40 36.90 56.70 9.60 38.80 9.90
Butter 53.20 17.30 6.70 60.30 11.20 99.70 7.10 12.50 0.00 75.60 0.00 51.60 62.80 79.50 68.30 8.00 64.10 43.30 2.60 29.80 1.30
Bread, Whole Wheat 52.90 29.50 29.50 84.60 66.00 57.70 59.30 63.10 94.60 0.00 82.70 68.90 22.40 55.80 25.00 14.10 0.00 55.10 22.80 53.20 56.40
Chickpeas 52.60 41.30 41.00 96.50 93.30 77.20 81.10 72.80 98.40 0.00 84.00 27.90 23.10 54.80 40.70 20.50 42.30 54.80 34.30 91.70 80.10
Cheese, Cottage 52.20 64.40 75.30 61.20 80.10 67.90 93.60 74.70 0.00 76.00 0.00 98.10 86.90 89.70 67.90 99.40 63.80 53.50 74.70 34.30 78.80
Onion, Powder 51.90 17.60 20.20 40.40 14.70 35.60 55.10 36.50 73.70 0.00 87.80 53.20 36.90 18.30 8.70 58.30 0.00 64.70 44.20 67.60 55.40
Bread, White 51.60 25.00 27.20 87.50 67.00 55.80 63.50 56.10 95.80 0.00 77.20 17.30 33.00 56.10 43.90 12.20 0.00 51.60 17.30 82.40 58.70
Tofu 51.30 70.80 69.20 56.70 73.10 88.50 38.50 72.10 83.00 0.00 66.30 6.40 23.70 53.50 25.30 11.50 63.50 51.00 64.70 48.40 33.00
Parsley, Fresh 51.00 92.30 95.80 56.10 92.60 94.20 71.50 55.10 82.70 0.00 77.90 87.80 42.00 28.80 37.80 85.90 63.10 47.80 84.90 73.10 62.80
Beans, Pinto 50.60 45.50 45.20 80.80 76.60 68.60 89.10 61.50 93.30 0.00 85.30 82.40 16.70 29.80 31.40 67.90 0.00 55.40 50.00 90.10 84.30
Chocolate, Dark (50%) 50.30 12.50 9.60 40.70 8.30 37.20 9.90 24.00 74.00 0.00 83.00 40.10 7.10 11.20 5.80 19.60 28.80 48.40 6.10 34.60 10.90
Beans, Black 50.00 46.50 47.40 76.90 75.60 69.20 90.70 60.90 91.70 0.00 84.60 81.70 7.70 23.10 18.30 67.60 0.00 54.50 53.20 85.60 65.40
Lentils 49.70 47.80 52.60 95.20 95.20 81.70 99.70 76.30 97.80 0.00 80.80 46.50 14.10 24.00 36.20 75.60 37.80 52.60 47.80 90.40 90.40
Beans, Navy 49.40 45.80 42.00 81.40 80.40 73.70 92.30 61.20 93.60 0.00 85.60 7.70 20.20 36.20 28.50 38.10 0.00 55.80 59.90 88.80 83.70
Beans, Kidney 49.00 43.60 47.80 72.40 70.80 64.10 89.40 58.70 88.80 0.00 82.10 14.40 13.80 26.60 30.10 57.40 0.00 51.90 42.30 80.40 76.90
Beans, Blackeye 48.70 47.40 49.70 70.50 73.70 67.30 87.50 56.70 88.10 0.00 81.70 63.50 14.70 22.10 29.80 64.70 0.00 50.30 46.80 92.60 74.00
Oil, Palm 48.40 9.00 4.20 23.70 3.80 7.40 4.50 0.00 59.60 0.00 0.00 84.00 0.00 0.00 67.60 2.20 62.80 40.10 1.90 0.00 4.80
Chocolate, White 48.10 8.70 6.40 23.40 5.10 31.40 6.10 18.90 59.30 0.00 45.80 56.10 94.60 94.60 67.30 17.90 27.60 43.90 5.10 45.50 13.10
Heavy Cream 47.80 29.20 14.70 65.40 29.80 83.30 13.80 38.10 0.00 78.80 0.00 46.20 82.40 88.10 67.00 9.60 0.00 39.70 5.40 25.60 2.60
Mint, Fresh 47.40 91.00 84.00 5.40 17.30 7.10 28.80 23.40 41.70 0.00 81.10 93.30 46.20 45.80 45.50 41.30 62.50 48.10 85.90 61.90 9.60
Carob Powder 47.10 20.20 25.30 39.70 23.70 45.50 68.60 22.80 73.40 0.00 94.20 77.60 29.50 18.90 7.40 61.90 26.60 69.20 87.20 83.00 77.90
Garlic, Fresh 46.80 30.80 35.90 44.90 41.00 42.60 78.50 41.00 77.20 0.00 74.00 29.20 20.80 17.90 9.00 56.10 0.00 47.40 27.20 37.20 50.60
Mustard, Dijon 46.50 40.70 51.00 60.60 67.30 93.30 34.60 55.40 84.90 0.00 76.90 57.70 1.90 48.10 1.90 13.10 62.20 46.50 36.50 41.30 7.10
Split Peas 46.20 48.40 41.70 75.60 77.90 84.60 94.90 60.60 91.00 0.00 84.30 19.90 17.90 36.50 40.10 72.80 0.00 54.20 70.80 63.80 90.10
Pasta, Whole Grain 45.80 31.70 34.60 68.30 61.50 53.80 61.90 49.00 87.20 0.00 77.60 34.60 9.00 35.60 23.40 28.20 0.00 47.10 27.90 18.90 44.20
Mayonnaise 45.50 10.90 4.50 64.10 14.40 95.80 8.30 16.00 86.20 0.00 0.00 12.50 59.30 64.10 66.70 1.00 61.90 37.80 3.20 47.40 1.00
Banana, Dried 45.20 9.30 12.50 47.40 18.60 34.30 48.70 23.10 78.80 0.00 83.30 62.20 15.10 35.90 20.20 44.60 34.30 50.60 17.60 38.50 77.20
Beans, Mung 44.90 47.10 45.80 54.50 60.30 67.00 84.60 53.20 81.70 0.00 81.40 62.50 13.10 23.10 24.40 77.90 41.70 49.40 56.70 86.20 65.10
Spinach 44.60 94.20 97.10 27.60 82.70 0.00 68.30 50.00 63.10 0.00 73.70 92.90 51.00 7.10 5.10 70.50 40.10 45.20 94.20 88.50 13.80
Basil, Fresh 44.20 93.90 96.80 3.80 30.10 0.30 29.20 34.90 40.10 0.00 70.20 72.80 57.10 48.40 55.10 37.80 61.50 44.90 94.90 51.90 5.10
Guava 43.90 60.30 60.90 59.30 81.10 70.50 70.20 43.90 84.30 0.00 78.50 71.50 25.00 27.90 46.80 35.30 61.20 45.80 59.30 43.30 76.00
 Documentation NUTRIENT DENSITY CHEAT SHEET
Nutrient Caloric Low Low Low High High Mineral Calcium Low Low
Caloric Vegan Carnivore Vitamin E Low Anti- Satiety Guyenet MTHFR Nick's
List [1]

Density Weight Nutrition Calorie Carb Fat Protein Fibre Phytate Oxalate PUFA FODMAP
Food (100g) Score Value Value PUFA Nutrient Score Score Score Score
Score Score Value [5] Value Value Value Value Score Ratio Ratio Score Score
[4] [10] [11] Ratio [13] Score [16] [19] [20] [21] [22]
[2] [3] [6] [7] [8] [9] [12] [14] [15] [17] [18]
Quinoa 43.60 32.40 35.30 28.50 26.90 42.00 35.60 34.60 64.10 0.00 73.10 50.30 22.10 6.70 16.30 10.90 60.90 43.60 30.40 57.70 30.10
Ice Cream 43.30 24.40 19.90 90.10 79.80 65.40 41.30 52.20 0.00 93.90 57.40 48.40 92.30 93.30 66.30 28.50 0.00 42.30 15.10 41.70 34.90
Pineapple 42.90 11.20 16.00 41.30 21.50 36.20 70.80 20.50 74.70 0.00 79.80 40.40 50.60 50.30 55.80 54.50 44.60 46.20 15.70 55.80 79.50
Mushrooms, Cremini 42.60 82.10 95.50 36.90 92.30 68.30 96.50 51.90 71.50 0.00 53.20 25.00 48.70 15.70 48.70 92.30 0.00 40.40 94.60 46.20 68.30
Fiddleheads 42.30 72.40 81.40 26.90 68.90 68.90 65.70 50.60 62.50 0.00 71.80 100.00 7.40 30.40 14.70 99.00 60.60 42.90 90.10 51.00 32.40
Chives, Fresh 42.00 84.00 84.90 3.20 18.30 80.80 26.30 26.60 39.40 0.00 72.80 51.90 15.40 33.30 13.10 43.90 60.30 41.00 90.70 58.00 4.20
Coconut, Fresh 41.70 17.90 8.30 55.80 21.20 98.70 11.90 33.00 82.40 0.00 80.40 0.00 13.50 52.90 30.40 32.10 59.90 44.20 10.30 35.30 10.30
Mustard, Yellow 41.30 57.40 59.30 51.30 79.50 1.60 39.70 53.50 79.80 0.00 76.60 38.50 2.60 41.30 1.30 16.00 59.60 42.00 65.40 38.10 6.40
Avocado 41.00 35.90 21.80 34.60 26.60 4.80 14.10 27.60 69.90 0.00 78.80 60.30 42.90 24.40 54.20 7.10 31.40 42.60 22.10 59.00 28.80
Oil, Walnut 40.70 5.40 2.90 11.50 1.60 7.40 3.50 0.00 47.80 0.00 0.00 6.70 0.00 0.00 66.00 0.30 59.30 29.80 0.30 1.90 0.30
Brussell Sprouts 40.40 63.80 68.90 33.70 71.50 69.90 80.10 44.60 68.90 0.00 75.30 87.20 42.30 8.30 11.90 61.20 37.20 40.70 82.40 53.50 36.50
Currants, Dried 40.10 7.70 10.90 29.50 11.50 32.40 78.80 19.20 65.10 0.00 78.20 46.50 50.00 31.70 42.60 53.50 28.20 44.60 14.10 17.60 71.80
Sweet Potato 39.70 34.30 38.80 51.90 64.70 53.50 97.10 36.20 80.10 0.00 74.40 90.70 27.60 14.40 26.30 79.50 41.30 39.40 35.30 18.30 71.20
Coconut, Cream 39.40 14.70 8.00 39.40 15.70 72.10 9.60 31.10 73.10 0.00 70.50 35.30 10.90 50.30 28.80 28.80 59.00 28.80 5.80 32.70 5.40
Beans, Fava 39.10 50.60 55.40 82.40 95.80 85.30 95.20 67.60 94.20 0.00 74.70 34.30 3.80 19.20 11.20 35.90 0.00 41.30 67.00 60.30 43.90
Pasta, White 38.80 20.80 21.20 75.30 67.60 54.80 80.80 51.30 90.70 0.00 67.00 20.80 4.80 26.90 24.70 33.00 0.00 41.70 25.30 3.80 50.30
Broccoli 38.50 69.90 76.00 53.50 92.90 82.10 84.90 53.80 81.40 0.00 72.40 96.50 42.60 12.80 19.20 90.10 38.80 38.80 87.50 53.80 63.50
Snow Peas 38.10 67.00 66.00 21.50 53.80 59.60 78.20 39.40 57.40 0.00 72.10 83.30 24.70 55.40 36.50 76.60 0.00 38.10 80.80 48.10 37.20
Milk, Whole 37.80 50.30 52.20 90.40 97.80 86.50 67.30 71.50 0.00 94.20 0.00 30.10 89.10 91.70 65.70 48.10 0.00 38.50 60.90 20.20 69.60
Milk, Goat 37.50 46.20 45.50 67.00 85.90 76.60 43.60 58.30 0.00 80.10 0.00 38.10 92.90 93.90 65.40 55.80 58.70 39.10 54.80 19.20 53.20
Mushrooms, Oyster 37.20 64.70 74.00 9.00 32.10 53.20 43.90 32.10 45.20 0.00 68.60 0.00 45.20 2.60 30.80 66.30 0.00 37.20 88.80 65.70 18.60
Milk, Chocolate Whole 36.90 37.20 36.20 89.10 96.20 77.90 64.40 63.50 0.00 92.90 53.80 45.50 89.70 56.70 59.00 66.00 0.00 36.90 40.10 27.90 68.90
Mushrooms, White 36.50 75.60 87.20 30.80 87.80 75.60 73.70 54.20 66.30 0.00 58.00 9.90 43.60 4.50 44.90 51.90 0.00 36.50 95.50 37.50 51.30
Milk, Chocolate 2% 36.20 35.30 37.80 87.80 96.80 74.40 77.90 59.60 0.00 92.00 51.90 33.70 89.40 56.40 58.70 73.40 0.00 35.60 46.50 24.40 80.40
Milk, 2% 35.90 51.00 58.30 92.90 99.00 88.10 79.80 75.00 0.00 96.80 0.00 35.60 90.70 92.30 65.10 81.40 0.00 36.20 73.70 26.00 88.50
Peppers, Yellow 35.60 72.10 79.80 29.80 81.40 58.70 82.40 31.70 65.40 0.00 54.80 99.70 32.10 6.40 26.00 98.70 58.30 31.10 89.70 22.40 34.30
Milk, Chocolate 1% 35.30 38.80 47.10 86.20 97.40 76.30 87.20 65.40 0.00 91.00 40.10 0.00 92.00 57.40 58.30 86.50 0.00 35.90 61.20 25.30 90.70
Milk, Chocolate Skim 34.90 33.70 42.60 85.90 97.10 71.20 0.00 62.50 0.00 90.70 0.00 99.00 91.70 57.10 58.00 98.40 0.00 34.90 56.40 19.60 96.50
Oats, Bran Cooked 34.60 42.30 63.80 47.80 87.20 63.10 57.10 44.90 79.20 0.00 69.90 31.10 1.60 52.20 2.20 22.10 29.50 33.70 81.40 9.30 11.90
Milk, 1% 34.30 53.20 62.20 92.30 99.40 86.90 91.30 76.60 0.00 96.20 0.00 25.00 91.30 92.90 64.70 88.50 0.00 34.60 81.70 30.10 97.10
Milk, Skim 34.00 58.70 69.60 92.00 99.70 87.50 100.00 77.60 0.00 95.80 0.00 98.10 91.00 92.60 64.40 98.10 0.00 34.30 87.80 23.70 100.00
Corn, Fresh 33.70 26.60 30.40 65.70 76.30 56.70 62.50 45.20 86.90 0.00 67.90 17.90 3.20 13.80 9.90 15.40 36.20 34.00 35.90 49.70 47.40
Rice, Brown 33.30 22.10 24.00 58.70 59.60 50.00 69.90 38.80 83.70 0.00 61.20 37.20 2.90 9.30 4.20 25.00 0.00 33.30 26.30 12.80 26.90
Mushrooms, Porto 33.00 77.20 84.60 10.90 49.70 58.30 47.80 33.30 47.10 0.00 59.60 18.90 45.50 4.50 42.90 60.90 0.00 32.10 93.60 46.80 18.90
Swiss Chard 32.70 81.10 87.50 38.10 94.90 92.00 98.40 50.30 72.10 0.00 65.70 97.80 53.80 6.10 3.20 92.00 58.00 31.70 96.20 45.20 27.90
Rice, Wild 32.40 26.30 29.20 8.30 8.70 32.70 45.50 19.60 44.60 0.00 63.80 61.50 2.20 9.30 3.50 40.10 0.00 35.30 34.60 34.00 11.20
Barley, Cooked 32.10 23.70 22.40 59.60 59.90 54.20 85.30 40.40 84.60 0.00 76.30 9.30 4.50 51.90 12.50 42.00 0.00 37.50 31.10 21.20 46.80
Rice, Parboiled 31.70 21.20 22.10 41.00 43.30 44.20 81.70 33.70 74.40 0.00 53.50 15.10 19.60 42.90 39.40 74.00 57.70 32.40 26.60 64.40 61.90
Oats, Rolled Cooked 31.40 0.00 33.70 74.00 85.60 65.70 69.60 51.00 90.10 0.00 66.70 21.80 5.40 54.20 11.50 17.60 37.50 32.70 38.80 12.20 34.60
Figs, Dried 31.10 7.40 9.00 20.20 7.40 31.10 42.00 13.50 56.40 0.00 79.20 56.70 38.50 31.10 17.30 25.30 0.00 45.50 23.10 29.20 54.50
Peppers, Red 30.80 76.60 70.20 27.20 74.00 67.60 73.40 30.40 62.80 0.00 64.70 94.90 26.60 3.80 22.40 78.50 57.40 29.20 84.60 39.10 41.70
Maple Syrup 30.40 6.10 7.40 18.60 6.40 29.50 93.90 3.50 54.80 0.00 0.00 0.00 90.10 90.70 64.10 93.30 0.00 26.30 8.70 2.90 39.10
Carrots 30.10 54.50 59.60 81.70 98.10 83.00 99.40 46.80 93.90 0.00 69.60 89.40 37.20 44.20 51.30 57.70 57.10 28.50 76.30 22.80 98.10
Oil, Peanut 29.80 3.80 2.20 34.30 4.50 7.40 4.80 0.00 69.60 0.00 0.00 39.40 57.40 0.00 63.80 0.60 56.70 22.10 0.30 0.30 1.90
Okra 29.50 62.20 65.70 36.50 83.70 74.70 88.10 40.70 71.20 0.00 70.80 92.00 53.20 31.40 39.10 90.40 38.10 30.40 86.50 50.30 79.80
Yam 29.20 31.40 34.30 41.70 64.40 52.60 95.80 29.80 75.00 0.00 66.00 93.90 36.50 33.00 45.80 81.10 43.30 28.20 39.70 14.10 76.60
Oil, Olive 28.80 3.20 1.90 22.80 3.50 7.40 4.20 0.00 58.70 0.00 0.00 65.40 58.30 58.70 63.50 1.30 56.40 21.80 0.30 1.30 2.20
Kiwi 28.50 34.90 39.10 31.70 55.40 50.60 64.10 22.40 67.30 0.00 68.90 84.30 47.80 25.60 43.60 26.60 56.10 26.90 53.50 27.20 58.00
Cauliflower 28.20 68.60 74.40 28.20 83.30 73.10 76.60 41.30 63.80 0.00 61.90 76.00 30.40 41.00 46.20 89.70 0.00 27.20 92.00 67.90 78.50
Beans, Sprouted 27.90 55.80 67.00 39.10 90.70 71.80 93.30 52.60 72.80 0.00 60.30 68.30 21.50 71.80 37.50 78.80 55.80 29.50 90.40 51.60 77.60
Oil, Macadamia Nut 27.60 2.20 1.30 2.60 0.00 7.40 2.60 0.00 38.80 0.00 0.00 85.30 0.00 0.00 63.10 3.20 55.40 19.90 0.30 0.60 1.60
Endive 27.20 93.30 85.90 26.30 90.40 4.50 81.40 40.10 61.90 0.00 68.30 85.60 53.50 17.30 22.80 65.70 55.10 26.00 98.40 72.80 43.60
Raisins 26.90 4.20 5.10 28.80 10.90 30.80 65.10 15.10 64.40 0.00 71.50 76.60 47.10 44.90 51.90 86.20 42.00 30.10 9.90 13.10 73.40
Asparagus 26.60 77.60 81.10 22.10 82.40 89.70 85.90 43.30 58.00 0.00 62.20 95.20 36.20 11.90 17.90 83.00 0.00 26.60 97.10 50.60 38.10
Rice, White 26.00 12.80 17.60 52.20 51.90 47.10 90.10 35.90 80.40 0.00 42.00 40.40 17.30 37.80 38.10 69.90 54.50 27.60 24.70 32.10 61.20
Rice, Jasmine 26.00 12.80 17.60 43.30 44.60 43.30 86.20 32.70 76.00 0.00 42.00 40.40 17.30 37.80 38.10 69.90 54.50 27.60 24.70 32.10 57.70
Bok Choy 25.60 86.20 95.20 64.70 100.00 96.80 97.40 64.10 86.50 0.00 52.20 53.80 46.50 57.70 51.60 58.70 39.70 25.00 99.40 47.80 99.00
Kimchi 25.30 69.60 80.10 10.60 56.70 59.30 47.10 35.30 46.80 0.00 49.00 55.80 86.20 58.00 59.30 40.70 27.20 25.30 96.80 40.10 21.80
Prunes 25.00 5.10 5.40 17.90 6.70 30.10 53.80 8.30 54.20 0.00 76.00 87.50 52.60 34.30 47.10 76.30 0.00 31.40 16.70 11.50 67.00
Potatoes 24.70 19.60 23.40 48.70 62.50 51.00 97.80 37.50 79.50 0.00 60.90 48.70 26.30 25.30 35.30 76.00 54.20 25.60 34.00 40.70 89.70
Radicchio 24.40 62.50 71.80 12.50 53.20 52.90 54.80 28.20 48.70 0.00 49.70 94.60 48.40 25.00 48.10 51.60 31.10 24.70 92.90 49.00 31.10
Squash, Pumpkin 24.00 52.20 58.00 32.40 78.50 66.30 79.50 30.80 67.90 0.00 65.10 97.10 38.10 52.60 49.00 92.60 35.60 24.00 83.30 17.30 67.60
Mango, Dried 23.70 2.60 3.50 5.10 2.20 28.20 17.60 5.10 41.30 0.00 58.30 61.20 23.40 13.10 8.30 15.70 0.00 23.10 8.30 23.10 25.00
Squash, Butternut 23.40 40.40 48.10 34.00 76.90 60.30 96.80 26.30 69.20 0.00 65.40 95.80 41.70 55.10 48.40 83.70 29.20 22.40 77.90 27.60 84.90
Kohlrabi 23.10 62.80 63.10 47.10 94.60 98.40 98.70 47.10 78.50 0.00 67.30 92.30 44.20 2.20 0.60 78.20 53.80 23.70 91.00 28.20 11.50
Arugula 22.80 51.60 65.10 7.10 35.30 61.50 32.40 31.40 43.30 0.00 56.40 65.10 54.50 47.40 46.50 19.90 53.50 24.40 92.60 62.20 19.90
Green Beans 22.40 48.70 57.70 24.70 71.20 66.70 79.20 36.90 60.30 0.00 62.80 80.80 32.40 7.40 3.80 48.40 53.20 22.80 88.10 43.90 26.00
Dates 22.10 3.50 3.80 25.60 10.30 31.70 66.00 11.20 61.20 0.00 75.00 78.50 21.20 7.70 2.60 90.70 0.00 30.80 14.70 17.00 48.70
Peppers, Green 21.80 69.20 71.20 18.90 74.40 64.70 76.30 26.00 55.10 0.00 55.80 64.70 28.50 5.80 15.10 71.50 33.30 20.80 93.90 9.60 31.40
Red Leaf Lettuce 21.50 79.20 79.20 20.80 86.90 80.10 74.00 42.60 56.70 0.00 48.10 73.70 51.30 36.90 50.30 63.10 52.90 21.20 98.70 41.00 49.70
Olives, Green 21.20 15.40 10.60 12.20 7.70 6.40 5.80 9.00 48.40 0.00 64.40 77.90 52.20 29.50 37.20 5.40 52.60 20.20 19.60 17.90 6.70
Taro 20.80 8.30 9.90 17.60 13.50 33.00 83.00 5.80 53.80 0.00 71.20 97.40 34.00 10.30 12.20 75.30 36.50 21.50 21.80 42.90 58.30
Lychees 20.50 21.80 27.60 17.30 30.40 37.80 51.30 10.30 53.50 0.00 51.00 43.90 1.30 13.50 4.80 39.40 0.00 18.60 45.80 13.80 22.10
Lotus Root 20.20 23.40 26.60 16.70 29.50 40.10 89.70 18.30 52.90 0.00 63.10 57.70 79.20 80.80 62.80 93.60 0.00 20.50 51.90 42.00 69.20
Raspberries 19.90 39.70 32.70 9.60 22.80 63.80 37.20 13.10 45.80 0.00 73.40 74.00 46.80 18.60 32.10 12.80 30.10 23.40 75.60 33.00 27.20
Water Chestnuts 19.60 12.20 17.00 31.40 39.10 41.70 95.50 20.20 67.00 0.00 61.50 95.50 29.20 70.20 42.30 80.40 32.70 19.20 31.40 52.60 91.30
Pineapple, Dried 19.20 28.50 33.30 6.40 17.90 33.70 63.80 6.70 42.60 0.00 51.30 40.40 25.60 16.00 29.20 79.20 0.00 17.00 62.80 14.70 14.10
Olives, Black 18.90 19.90 11.50 21.20 20.50 77.60 11.50 14.70 57.10 0.00 62.50 71.20 52.90 37.50 35.60 6.10 51.90 17.30 25.60 10.30 8.30
Ginger, Fresh 18.60 16.00 19.60 32.70 46.50 47.40 54.20 26.90 68.30 0.00 57.10 69.60 43.30 2.90 1.60 32.70 51.60 18.90 38.10 45.80 31.70
Beets 18.30 32.70 35.60 35.30 77.60 62.50 90.40 37.20 70.20 0.00 59.90 48.70 40.40 15.10 29.50 64.40 25.60 17.90 76.60 59.60 82.10
Strawberries 17.90 41.00 46.80 15.40 49.40 50.30 56.70 15.40 51.60 0.00 55.10 70.20 27.20 42.00 39.70 29.80 51.00 16.30 84.00 19.90 32.70
Passion Fruit 17.60 18.90 13.80 37.50 50.30 60.90 64.70 30.10 71.80 0.00 75.60 9.00 17.00 37.20 19.90 9.90 26.30 33.00 69.60 15.70 81.70
Blackberries 17.30 43.30 34.90 3.50 16.70 61.90 33.00 10.60 39.70 0.00 69.20 86.50 45.80 49.70 52.20 17.30 0.00 19.60 80.10 28.50 14.40
Breadfruit 17.00 9.90 12.80 19.60 20.80 36.90 70.50 9.30 55.80 0.00 67.60 66.30 26.00 76.60 33.30 55.40 50.60 18.30 30.80 10.60 68.60
Mango, Fresh 16.70 21.50 26.30 25.00 47.40 45.20 66.70 17.60 60.60 0.00 52.60 93.60 24.00 14.10 26.90 55.10 0.00 15.70 52.90 40.40 60.30
Citrus, Orange 16.30 29.80 31.10 26.60 59.30 51.30 88.80 20.80 62.20 0.00 57.70 91.70 51.60 42.00 50.60 83.30 50.00 15.40 67.30 33.70 70.20
Cabbage 16.00 46.80 53.50 36.20 92.00 75.00 96.20 39.70 70.80 0.00 55.40 89.70 44.90 15.10 13.50 87.80 35.90 15.10 91.70 43.60 64.70
Banana, Fresh 15.70 10.60 13.10 52.90 69.90 52.20 86.90 25.60 80.80 0.00 58.70 71.80 31.10 43.60 41.30 52.90 30.80 14.40 32.70 26.90 95.20
 Documentation NUTRIENT DENSITY CHEAT SHEET
Nutrient Caloric Low Low Low High High Mineral Calcium Low Low
Caloric Vegan Carnivore Vitamin E Low Anti- Satiety Guyenet MTHFR Nick's
List [1]

Density Weight Nutrition Calorie Carb Fat Protein Fibre Phytate Oxalate PUFA FODMAP
Food (100g) Score Value Value PUFA Nutrient Score Score Score Score
Score Score Value [5] Value Value Value Value Score Ratio Ratio Score Score
[4] [10] [11] Ratio [13] Score [16] [19] [20] [21] [22]
[2] [3] [6] [7] [8] [9] [12] [14] [15] [17] [18]
Papaya 15.40 30.10 33.00 24.00 60.60 49.40 74.70 14.40 59.90 0.00 51.60 85.90 31.70 54.50 38.80 59.60 49.70 13.10 70.20 34.90 59.60
Polenta 15.10 16.30 19.20 16.30 28.80 38.10 56.10 17.90 52.60 0.00 44.90 25.00 1.00 4.20 2.90 26.90 49.40 14.70 45.50 36.90 21.20
Rice, Sticky 14.70 10.30 11.90 29.20 37.50 40.70 83.70 24.40 64.70 0.00 47.10 45.20 5.10 17.60 27.60 52.20 49.00 16.00 32.10 2.60 45.20
Pomegranate 14.40 13.80 15.70 11.20 16.30 35.90 28.50 12.80 47.40 0.00 63.50 89.70 16.30 21.80 24.00 48.70 27.90 16.70 38.50 36.50 38.80
Goji Berries 14.10 15.10 17.30 1.90 2.90 28.80 24.00 7.10 38.10 0.00 60.60 99.40 44.60 3.20 10.60 97.80 0.00 17.60 47.40 11.20 5.80
Zucchini 13.80 59.00 66.70 30.40 93.60 76.90 74.40 42.30 66.00 0.00 46.20 64.40 40.10 47.40 49.40 45.50 32.10 13.80 97.80 31.10 91.70
Citrus, Lemon 13.50 33.00 44.60 8.70 39.40 43.60 48.10 14.10 44.90 0.00 59.00 68.30 67.00 46.20 56.10 45.20 48.70 13.50 88.50 9.90 30.40
Oil, Sesame 13.10 1.30 0.60 8.00 1.00 7.40 2.90 0.00 44.20 0.00 0.00 8.30 57.70 0.00 62.50 0.00 48.40 8.30 0.30 0.60 0.60
Cantaloupe 12.80 31.10 36.50 27.90 75.00 54.50 83.30 24.70 63.50 0.00 44.60 51.30 15.70 48.70 27.20 47.40 34.90 12.80 83.00 21.80 74.70
Frozen Berry Mix 12.50 27.60 23.10 19.20 41.30 51.90 49.00 15.70 55.40 0.00 64.10 77.20 47.40 32.10 45.20 12.50 25.30 14.10 63.10 24.00 50.00
Plantains 12.20 6.40 7.70 42.30 51.60 42.90 94.60 16.70 75.60 0.00 54.20 83.30 24.40 1.60 1.00 80.80 48.10 12.50 24.40 36.20 37.50
V8 11.90 40.10 53.20 25.30 85.30 62.20 92.90 27.20 60.90 0.00 42.90 70.20 61.20 27.60 54.50 72.10 34.00 11.50 92.30 20.80 92.30
Rutabaga 11.50 36.20 38.10 33.30 86.20 65.10 87.80 32.40 68.60 0.00 50.30 75.00 55.40 19.90 34.00 36.90 30.40 11.90 86.90 33.30 87.50
Salsa 11.20 30.40 40.10 18.30 62.80 56.40 75.60 29.20 54.50 0.00 50.60 94.20 75.60 42.60 53.80 44.90 33.70 12.20 89.10 16.30 81.40
Citrus, Orange Juice 10.90 20.50 25.60 46.80 88.10 57.40 94.20 29.50 78.20 0.00 39.10 57.70 61.90 50.30 57.70 68.30 0.00 10.30 68.60 28.80 92.00
Eggplant 10.60 45.20 42.30 16.00 65.70 73.40 71.20 23.70 52.20 0.00 56.10 81.40 35.60 3.50 4.50 41.00 26.90 11.20 91.30 21.50 32.10
Bittermelon 10.30 49.00 54.80 19.90 81.70 75.30 77.20 28.50 56.10 0.00 50.00 70.20 35.30 48.70 43.30 40.40 0.00 9.90 95.20 46.50 80.80
Sauerkraut 9.90 44.20 53.80 15.70 72.80 3.20 76.90 25.30 51.90 0.00 54.50 72.40 74.70 82.70 62.20 45.80 24.70 10.60 95.80 31.40 67.90
Pasta, Rice 9.60 6.70 6.10 9.90 11.90 32.10 58.70 9.60 46.20 0.00 43.30 66.70 18.30 59.30 44.20 84.90 0.00 10.90 29.20 2.20 34.00
Oil, Coconut 9.30 1.00 0.30 9.30 1.30 7.40 3.20 0.00 45.50 0.00 0.00 10.60 58.00 58.70 61.90 2.60 47.80 4.50 0.00 1.30 0.00
Ketchup 9.00 4.80 7.10 22.40 30.80 35.30 91.00 11.90 58.30 0.00 39.70 96.80 65.10 35.30 53.50 65.40 0.00 9.30 29.80 20.50 84.00
Radish, Daikon 8.70 49.70 55.10 23.10 89.70 72.40 91.70 27.90 59.00 0.00 47.40 0.00 56.70 39.40 49.70 53.80 47.40 9.00 96.50 29.50 85.60
Soursop 8.30 11.50 13.50 15.10 28.50 38.80 55.80 10.90 51.30 0.00 56.70 61.50 50.30 21.50 35.90 44.20 0.00 9.60 48.40 15.40 59.30
Tomatoes 8.00 43.90 52.90 14.10 73.40 60.60 67.60 25.00 50.30 0.00 44.20 88.50 21.80 14.70 18.60 37.50 47.10 8.70 97.40 13.50 51.60
Rhubarb 7.70 39.40 44.90 12.80 63.50 61.20 62.20 21.20 49.00 0.00 47.80 76.30 11.20 5.10 0.30 30.10 46.80 8.00 93.30 9.00 2.90
Citrus, Grapefruit 7.40 18.30 20.80 13.50 40.70 41.00 73.10 12.20 49.70 0.00 46.80 82.70 55.80 78.50 59.90 60.30 0.00 7.10 74.00 14.40 52.60
Radish, Red 7.10 53.50 55.80 13.10 74.70 72.80 80.40 22.10 49.40 0.00 46.50 0.00 56.10 38.80 47.80 50.60 46.50 6.70 98.10 23.40 59.90
Figs, Fresh 6.70 8.00 10.30 2.20 5.40 29.20 30.80 4.50 38.50 0.00 52.90 52.20 34.60 34.00 18.90 22.80 0.00 7.40 39.10 6.70 16.00
Blueberries 6.40 11.90 14.10 17.00 37.20 40.40 56.40 9.90 53.20 0.00 49.40 82.10 43.90 34.60 53.20 20.20 25.00 6.40 55.80 8.30 56.10
Jicama 6.10 34.00 22.80 21.80 66.30 84.30 92.00 19.90 57.70 0.00 59.30 92.60 55.10 51.60 57.10 56.70 46.20 7.70 82.70 26.30 85.30
Coffee, Espresso 5.80 67.60 73.70 2.90 52.60 46.50 42.30 6.10 39.10 0.00 0.00 15.10 85.30 1.90 7.10 29.50 45.80 5.80 99.70 3.50 3.50
Squash, Spaghetti 5.40 28.80 30.10 13.80 59.00 49.70 59.00 16.30 50.00 0.00 43.60 54.50 32.70 50.00 31.70 21.20 34.60 5.10 89.40 10.90 57.10
Nectarines 5.10 13.50 18.30 10.30 33.30 39.40 49.40 13.80 46.50 0.00 45.50 88.10 54.80 61.50 59.60 23.40 0.00 6.10 72.40 7.70 55.10
Peaches 4.80 15.70 20.50 4.80 23.40 36.50 45.20 8.70 41.00 0.00 43.90 90.70 41.00 45.20 52.60 27.60 0.00 5.40 77.60 7.10 36.90
Grapes, Seedless 4.50 7.10 9.30 4.20 12.50 30.40 52.20 6.40 40.40 0.00 41.00 90.40 49.70 43.60 54.80 46.80 45.20 4.80 41.30 6.40 42.30
Citrus, Lime 4.20 16.70 26.90 6.10 34.90 39.10 51.60 8.00 42.30 0.00 48.40 80.10 56.40 44.20 50.00 38.50 44.90 3.80 86.20 8.00 40.70
Onion, Fresh 3.80 14.40 18.60 14.70 45.80 43.90 82.10 18.60 51.00 0.00 42.60 57.70 37.50 46.80 33.70 77.60 0.00 4.20 77.20 16.70 73.70
Honeydew 3.50 14.10 18.90 7.70 32.40 37.50 61.20 7.40 43.90 0.00 40.40 40.40 30.10 30.10 34.30 35.60 28.50 3.50 79.80 18.60 53.80
Watermelon 3.20 17.00 23.70 11.90 48.70 41.30 68.90 11.50 48.10 0.00 39.40 57.70 34.30 20.80 27.90 41.70 0.00 3.20 84.30 5.80 48.10
Cucumber 2.90 37.50 43.60 6.70 63.80 55.40 67.90 17.00 42.90 0.00 41.30 57.70 34.90 22.40 16.70 59.00 43.90 2.90 99.00 8.70 36.20
Plums 2.60 9.60 12.20 7.40 26.30 34.90 46.50 7.70 43.60 0.00 41.70 88.80 41.30 45.20 51.00 47.80 0.00 2.60 66.30 4.50 46.20
Pears 2.20 5.80 5.80 4.50 19.20 33.30 54.50 5.40 40.70 0.00 45.20 74.70 40.70 48.70 42.00 19.20 0.00 2.20 54.50 7.40 51.00
Apples 1.90 4.50 4.80 5.80 29.20 34.00 52.90 4.80 42.00 0.00 40.70 83.00 51.90 39.40 47.40 24.70 0.00 1.90 58.70 5.10 71.50
Honey 1.60 0.30 0.00 1.60 0.30 27.20 0.00 2.60 0.00 63.80 38.80 0.00 59.00 61.50 61.50 97.40 0.00 1.60 7.70 3.20 42.60
Wine, Red 1.30 1.90 2.60 1.30 3.20 29.80 0.00 4.20 37.80 0.00 0.00 0.00 61.50 64.10 61.20 97.10 35.30 1.30 31.70 6.10 7.70
Wine, Port 1.00 0.60 1.00 1.00 0.60 27.90 0.00 2.90 37.50 0.00 0.00 0.00 59.90 64.10 60.90 96.80 29.80 1.00 16.30 5.40 9.00
Wine, White 0.60 1.60 1.60 0.60 2.60 28.50 0.00 3.20 37.20 0.00 0.00 0.00 60.90 67.60 60.60 96.20 26.00 0.60 32.40 4.80 6.10
Beer 0.30 2.90 3.20 0.30 6.10 27.60 0.00 3.80 36.90 0.00 0.00 0.00 59.60 59.30 60.30 95.80 24.40 0.30 69.90 12.50 17.30
Coffee, Black 0.00 99.00 96.50 0.00 94.20 7.40 0.00 0.00 0.00 0.00 0.00 98.10 58.70 9.90 0.00 94.90 0.00 0.00 100.00 4.20 8.00
[1] Use this column to construct grocery lists.

[2] Normalized nutrient density values of different foods.

[3] Nutrient density (minus water and fibre).

[4] Nutrient density per calorie.

[5] Nutrient density per dollar.

[6] Most nutrient dense foods that are lowest in calories per dollar.

[7] Most nutrient dense foods that are lowest in carbohydrates per dollar.

[8] Most nutrient dense foods that are lowest in fat per dollar.

[9] Most nutrient dense foods that are highest protein per dollar.

[10] Most nutrient dense non-animal foods per dollar.

[11] Most nutrient dense animal foods

per dollar.

[12] Most nutrient dense foods that are highest in fibre.

[13] Foods with the highest vitamin E to polyunsaturated fat ratio.

[14] Foods with the highest mineral to phytate ratio.

[15] Foods with the highest calcium to oxalate ratio.

[16] Most nutrient dense foods with the highest mineral to anti-nutrient ratio.

[17] Most nutrient dense foods that are lowest in polyunsaturated fatty acids.

[18] Highest nutrient density for the least FODMAPs.

[19] Most nutrient dense foods that provide the most satiety.

[20] Foods that provide the highest satiety per calorie.

[21] Foods that are most relevant to those with the homozygous C677T variant of MTHFR.

[22] Foods organized by my own personal values and goals. (Currently under construction...)