40 of the Most Nutritious Foods (According to Science)
Kaitlyn has a background in psychology and writes articles that teach you how to lean on your body, mind, heart, and on those around you.
Every few months, a new “superfood” floods the internet, and the world starts obsessing over it. Kale, avocado, and coconut oil are just a few examples. But what makes a food super? If it’s based on nutritional value, there are plenty of "superfoods" that you may already be eating but that have not been given their share of the hype.
To find out exactly which foods are the best for us, researchers tested 1,000 different raw foods and assigned each a nutritional score. The higher the score, the more effectively that food will help you meet your daily dietary needs.
Here are the 40 foods that scored highest.
40. Brussels Sprouts
Score: 50
Calories: 43 per 100g
A type of cabbage, Brussels sprouts are a rich source of vitamin C and vitamin K as well as antioxidants.
39. Arugula
Score: 55
Calories: 25 per 100g
A versatile leafy green, arugula is high in glucosinolates that may help protect you against cancer and heart disease.
38. Chives
Score: 55
Calories: 25 per 100g
This flavorful vegetable is chock full of vitamins A and K and contains an abundance of antioxidants that work to protect your body from free radicals.
37. Dried and Ground Paprika
Score: 55
Calories: 282 per 100g
Usually found as ground powder, paprika is made from a dried a capsicum annuum pepper species. This spice is high in the antioxidant ascorbic acid (vitamin C).
36. Red Tomatoes
Score: 56
Calories: 18 per 100g
This versatile fruit is surprisingly full of folate (vitamin B9), potassium, and vitamins A, C, and E.
35. Green Tomatoes
Score: 56
Calories: 23 per 100g
We don’t usually think to eat tomatoes before they turn a bright red, but green tomatoes can be eaten and are quite nutritious as well. Research has suggested that consuming green tomatoes may decrease your risk of prostate cancer.
34. Taro Leaves
Score: 56
Calories: 42 per 100g
Surprisingly, baby taro leaves are relatively high in protein for a vegetable, containing even more than the root.
33. Lima Beans
Score: 56
Calories: 106 per 100g
Lima beans are an excellent low-fat source of protein, carbs, manganese.
32. Eel
Score: 56
Calories: 184 per 100g
This fish is an excellent source of vitamin B2. However, it's wise to eat in moderation since its skin mucus can contain toxic marine contaminants (e.g. mercury).
31. Bluefin Tuna
Score: 56
Calories: 144 per 100g
Like salmon, tuna is high in omega-3s, but it often also contains mercury, so pregnant women should limit or avoid it all together.
30. Navy Beans
Score: 57
Calories: 337 per 100g
Also known as pea beans, the fiber in these beans are associated with improving metabolic syndrome.
29. Plantain
Score: 57
Calories: 122 per 100g
A type of banana fruit, plantains contain a mix of antioxidants, are full of fiber, and can help you control your weight.
28. Podded Peas
Score: 58
Calories: 42 per 100g
Peas are high in protein, carbohydrates, fiber, minerals, and a variety of vitamins.
27. Walnuts
Score: 58
Calories: 619 per 100g
These nuts are chock full of α-linolenic acid, a kind of plant-derived omega-3 fatty acid associated with a decreased risk of health disease.
26. Fresh Spinach
Score: 59
Calories: 23 per 100g
Popeye may have been on to something because spinach contains more nutrients and minerals than most other leafy greens. Spinach is unusually high in vitamin A, calcium, phosphorus, and iron. However, fresh spinach can lose nutrients if stored at room temperature, so make sure to eat spinach as soon as you buy it. Frozen spinach is also a great option.
25. Parsley
Score: 59
Calories: 36 per 100g
Related to celery, parsley is packed with minerals. So adding a sprinkle of fresh parsley to any dish will help you reach your daily recommended nutrient intake.
24. Apricots
Score: 60
Calories: 48 per 100g
While this stone fruit has quite a high amount of sugar, it is also rich in phytoestrogens and antioxidants like carotenoid and beta-carotene.
23. Fish Roe
Score: 60
Calories: 134 and 100g
Fish roe, also known as fish eggs, are high in vitamin B12 and omega-3 fatty acids.
22. Coriander
Score: 61
Calories: 23 per 100g
Rich in carotenoids, coriander is often used to treat digestive problems, chest pains, coughs, and fever.
21. Romaine Lettuce
Score: 61
Calories: 17 per 100g
This versatile leafy salad green is rich in folate, vitamin C, K, and beta-carotene, which is converted into vitamin A in the body.

Include baby spinach easily into your diet by tossing them with some grilled chicken breast for a filling and delicious lunch. Photo by Kaboonpics .com. CC0 Creative Commons
20. Mustard Leaves
Score: 61
Calories: 27 per 100g
High in sinigrin, these leaves can help protect your body against inflammation.
19. Kale
Score: 62
Calories: 49 per 100g
This leafy plant is loaded with minerals like phosphorous, iron, and calcium. It’s also high in vitamins C and A.
18. Chili Peppers
Score: 62
Calories: 324 per 100g
This hot spice has high levels of potent antioxidants like capsaicinoid, ascorbic acid, and carotenoids.
17. Clams
Score: 62
Calories: 86g per 100g
A low-calorie, low-fat shellfish that’s also high in protein.
16. Basil
Score: 63
Calories: 23 per 100g
This flavorful herb is historically used to protect the heart and has anti-fungal and antibacterial properties.
15. Chili Powder
Score: 63
Calories: 282 per 100g
This spice is rich in vitamins C, A, and E. It’s also rich in phenolic compounds, and carotenoids.
14. Pink Grapefruit
SCORE: 64
Calories: 42 per 100g
High in vitamins C and A, this fruit is also a good source of minerals like manganese and calcium.
13. Scallops
Score: 64
Calories: 69 per 100g
This delicious low-fat, high-protein shellfish is rich in potassium and fatty acids.
12. Pacific Cod
Score: 64
Calories: 72 per 100g
This saltwater fish is a wonderful source of fatty acids and vitamin D.
11. Red Cabbage
Score: 65
Calories: 31 per 100g
Rich in vitamins A, B6, and C, this vegetable is a delicious addition to any salad.

Sweet and refreshingly tart at the same time, pink grapefruit is a delicious and nutritious option to get your daily dose of vitamin C and essential minerals.
10. Green Onions
Score: 65
Calories: 27 per 100g
Also known as spring onions, this vegetable is rich in phosphorous, copper, magnesium. It is also one of the best sources of vitamin K.
9. Green Beans
Score: 67
Calories: 77 per 100g
Green beans are high in dietary fiber and minerals like magnesium, iron, zinc, copper, and phosphorous.
8. Tangerines
Score: 67
Calories: 53 per 100g
Though high in sugar, this fruit is also a rich source of the carotenoid cryptoxanthin, which is a compound that is converted by the body into vitamin A.
7. Watercress
Score: 68
Calories: 11 per 100g
Watercress is known for its high vitamin A and vitamin C content, but it is also commonly eaten to treat mineral deficiencies because it is rich in magnesium and potassium.
6. Dried Parsley
Score 69
Calories: 292 per 100g
Parsley is rich in fluoride, calcium, and boron, all nutrients that are essential for healthy teeth and bones.
5. Beet Greens
Score: 70
Calories: 22 per 100g
These leaves of the beetroot vegetable are rich in iron, calcium, B vitamins, and vitamin K.
4. Swiss Chard
Score: 78
Calories: 19 per 100g
This vegetable is a rare source of betalains, a type of antioxidant. It is also a vibrant source of vitamin A, providing 122% of your daily recommended amount in just 100 grams.
3. Pumpkin Seeds
Score: 84
Calories: 559 per 100g
Pumpkin seeds are one of the richest vegan sources of manganese and iron.
2. Chia Seeds
Score: 85
Calories: 486 per 100g
Deceptively small, these seeds are packed with dietary fiber, protein, phenolic acid, α-linolenic acid, and a variety of vitamins.
1. Almonds
Score: 97
Calories: 579 per 100g
These nuts are rich in protein and monounsaturated fats. They can help keep your heart healthy and may help improve diabetes.
Additional Reading and References:
United States Department of Agriculture National Agricultural Library. https://www.nal.usda.gov/fnic/food-composition
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2018 KV Lo
Comments
helen neale on February 17, 2019:
This is a lot of information . interesting article I learned a lot
KV Lo (author) on October 11, 2018:
@Poppy: For sure! I dump a bunch of herbs in every recipe and now I know that I'm doing something right! Thanks for reading. :)
Poppy from Enoshima, Japan on October 11, 2018:
Reading this got me hungry! I knew it was a good idea to put basil and chili powder in everything! Yum yum.