Fat, chicken

Rendered chicken fat, often sold as schmaltz, comes in at 18 of 100 on the Nutrient Density Score, a Low band that ranks it 39 of 60 in Fats & oils. Being almost pure fat by weight, its single standout is vitamin E at 18% DV, a modest showing for something this calorie-dense.

Cooks render it for frying potatoes, basting roast poultry, or enriching matzo ball soup and other traditional dishes, and a tablespoon (13 g) is a typical serving. The honest caveat is saturated fat, 29.8 g per 100 g, on the high side for this category; turkey fat scores a bit better on the same scale for those wanting a lighter option.