Poultry

Poultry is one of the strongest categories in our database, with a median Nutrient Density Score of 77 across 60 foods. That number is high because our score is calculated per calorie, and lean poultry delivers a large share of complete protein, B vitamins, selenium, and zinc for relatively few calories. Organ meats push the ceiling even higher. The single biggest driver of a top score here is the ratio of micronutrients to energy, so foods loaded with vitamins per bite outrank fattier cuts that carry more calories.

The clearest example is offal. Goose liver scores 97, and chicken liver and turkey liver both reach 96, driven by extraordinary vitamin A, B12, folate, and iron concentrations. Turkey giblets follow at 94. Because liver is so dense in preformed vitamin A, individual needs and intake limits vary, so treat these as occasional standouts rather than daily staples.

How to choose

For everyday eating, favor lean muscle cuts and skinless portions, which keep the score high without the calorie load of skin-on or processed products. Lean game birds also perform well, with emu fan fillet at 87. Foods that score lower are typically breaded, skin-on, or fat-heavy preparations where added calories dilute the nutrient return. Compare specific cuts on their pages before deciding. This is nutrition data, not dietary advice.