Butter, without salt

Even without added salt, butter scores 11 of 100 on the density scale, Low band, rank 56 of 60 among dairy and eggs, below a category median of 35, though vitamin A reaches a striking 76% DV, with vitamin E adding 15% DV.

It's the standard fat for baking, sauteing, and finishing dishes, used in small pat-sized amounts of about 5 g each. The tradeoff is saturated fat at 50.5 g per 100 g and cholesterol at 215 mg per 100 g, so it's a food measured in pats and tablespoons rather than cups. Among dairy and eggs, milk shakes, thick vanilla, is listed as a higher-scoring option, though it's a sweetened beverage with a very different role in the kitchen.