The Nutrient IndexUpdated July 2026
Independent analysis · Built on public USDA data
The nutrient density index.
We score 1,170 common foods 1 to 100 on nutrient density, then rank them by goal, so a single number finally means something.
1,170 foods20 categories10 goal rankings
Live from the indexscoring
VegetablesSpinach, raw
Top today
01 Spinach, raw 10002 Parsley, fresh 10003 Watercress, raw 10004 Beet greens, raw 10005 Chicory greens, raw 10006 Basil, fresh 10001 Spinach, raw 10002 Parsley, fresh 10003 Watercress, raw 10004 Beet greens, raw 10005 Chicory greens, raw 10006 Basil, fresh 100
Scores and rankings are original NutriVerdict analysis. Nutrient values are sourced from USDA FoodData Central, public domain.
Score a foodLook up any of 1,170 foods and see its density score.Search the index →
Build a plateAdd foods and watch calories, macros and the score update live.Open the calculator →
Compare two foodsHead to head on calories, nutrients and density.Start a comparison →
Get recipe ideasNutrient-dense meals built from the highest scorers.Browse the kitchen →
Most foods are a wall of numbers. We turn them into one honest score.
1,170Foods scored, 1 to 100
9+Nutrients weighed per calorie
100%Public-domain USDA data
493 foods
Best for high protein
Top: Spices, basil
175 foods
Best for high fiber
Top: Thyme, fresh
151 foods
Best for low calorie
Top: Spinach, raw
765 foods
Best for low sodium
Top: Spinach, raw
641 foods
Best for low sugar
Top: Spinach, raw
191 foods
Best for potassium rich
Top: Spinach, raw
255 foods
Best for iron rich
Top: Parsley, fresh
92 foods
Best for calcium rich
Top: Thyme, fresh
140 foods
Best for vitamin c rich
Top: Spinach, raw
95 foods
Best for vitamin a rich
Top: Spinach, raw
Browse by category
All categories60 foods
Baked goods
Top: Leavening agents
60 foods
Beef
Top: Beef
60 foods
Beverages
Top: Beverages
30 foods
Breakfast cereals
Top: Incaparina
60 foods
Dairy & eggs
Top: Nutritional supplement for people with diabetes
60 foods
Fats & oils
Top: Oil, wheat germ
60 foods
Fish & seafood
Top: Mollusks, snail
60 foods
Fruits & juices
Top: Baobab powder
60 foods
Grains & pasta
Top: Wheat bran, crude
60 foods
Lamb, veal & game
Top: Veal
60 foods
Legumes & beans
Top: Meat extender
60 foods
Nuts & seeds
Top: Seeds, cottonseed flour
60 foods
Pork
Top: Pork, fresh
60 foods
Poultry
Top: Goose, liver
60 foods
Sausage & deli meats
Top: Liverwurst spread
60 foods
Snacks
Top: Snacks
60 foods
Soups & sauces
Top: Dip, bean
60 foods
Spices & herbs
Top: Basil, fresh
60 foods
Sweets
Top: Pectin, liquid
60 foods
Vegetables
Top: Spinach, raw
Nutrient-dense recipes
All recipesBreakfast
High-Protein Breakfast Bowl
A savory tofu-and-amaranth bowl that spreads its protein across plant and dairy sources to actually keep you full.
DinnerIron-Rich Lentil Stew
A thick, weeknight lentil stew loaded with dark leafy greens and finished with a bright squeeze of lemon to help your body use the plant iron.
DinnerLow-Sodium Salmon Plate
A bright, dinner-worthy salmon plate that builds flavor from fresh herbs and citrus instead of salt.
From the guides
All guidesFundamentals
What is nutrient density? A plain-English guide
A clear, data-grounded look at how much nutrition your calories are actually buying, and how to read a density score without misreading it.
Read the guideRankings
The 25 most nutrient-dense foods, ranked
A per-calorie ranking built on USDA data, and why the winners are almost all leafy greens and fresh herbs rather than the usual superfoods.
NutrientsHow much protein do you actually need?
Your daily protein target is a number you can estimate in about ten seconds, and it is almost certainly not the one the supplement aisle is selling you.