Fats & oils

Fats and oils are the most calorie-dense foods in the American diet, and that single fact explains why this category sits low on our scale. Our Nutrient Density Score rates vitamins, minerals, and other beneficial compounds relative to calories, so a food that is almost pure fat has to work hard to earn points. Across 60 items with a median score of just 22, most cooking oils land in the bottom third of the whole database. They deliver energy and fatty acids efficiently, but little else per calorie.

The exceptions are oils that carry real micronutrients alongside their fat. Wheat germ oil and cod liver oil both score 88, the highest in the group, because they are unusually rich in fat-soluble vitamins · wheat germ oil in vitamin E, cod liver oil in vitamins A and D. Nut-pressed oils such as hazelnut oil (61) and almond oil (54) rank above the median for the same reason, while a lighter, neutral oil like grapeseed (47) carries less.

To choose well, match the oil to the job rather than the score alone. Reserve the high scorers for cold uses where their vitamins survive, use neutral oils for high heat, and remember that even the best oil is a concentrated fat. Individual needs vary, so weigh these numbers against your overall diet.