Source: GetPocket.com
After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.
Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.
Such a food does not exist. But we can do the next best thing.
The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient, to avoid exceeding daily recommended amounts.
Scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.
Calculated and ranked by scientists, these are the 100 most nutritious foods:
Please note: a few of the foods listed are endangered species, which we would not recommend. We would advise researching the provenance of all ingredients if buying them yourself.
100. SWEET POTATO
NUTRITIONAL SCORE: 49 86kcal, $0.21, per 100g
A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.
99. FIGS
NUTRITIONAL SCORE: 49 249kcal, $0.81, per 100g
Figs have been cultivated since ancient times. Eaten fresh or dried, they are rich in the mineral manganese.
98. GINGER
NUTRITIONAL SCORE: 49 0kcal, $0.85, per 100g
Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.
97. PUMPKIN
NUTRITIONAL SCORE: 50 6kcal, $0.20, per 100g
Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.
96. BURDOCK ROOT
NUTRITIONAL SCORE: 50 2kcal, $1.98, per 100g
Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.
95. BRUSSELS SPROUTS
NUTRITIONAL SCORE: 50 3kcal, $0.35, per 100g
A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.
94. BROCCOLI
NUTRITIONAL SCORE: 50 34kcal, $0.42, per 100g
Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.
93. CAULIFLOWER
NUTRITIONAL SCORE: 50 31kcal, $0.44, per 100g
Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.
92. WATER CHESTNUTS
NUTRITIONAL SCORE: 50 97kcal, $1.50, per 100g
The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.
91. CANTALOUPE MELONS
NUTRITIONAL SCORE: 50 4kcal, $0.27, per 100g
One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals.
Cantaloupe melon – rich in antioxidants.
90. PRUNES
NUTRITIONAL SCORE: 50 240kcal, $0.44, per 100g
Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.
89. COMMON OCTOPUS
NUTRITIONAL SCORE: 50 82kcal, $1.50, per 100g
Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.
88. CARROTS
NUTRITIONAL SCORE: 51 36kcal, $0.40, per 100g
Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.
87. WINTER SQUASH
NUTRITIONAL SCORE: 51 34kcal, $0.24, per 100g
Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.
86. JALAPENO PEPPERS
NUTRITIONAL SCORE: 51 29kcal, $0.66, per 100g
The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.
85. RHUBARB
NUTRITIONAL SCORE: 51 21kcal, $1.47, per 100g
Rhubarb is rich in minerals, vitamins, fibre and natural phytochemicals that have a role in maintaining health.
84. POMEGRANATES
NUTRITIONAL SCORE: 51 83kcal, $1.31, per 100g
Their red and purple colour is produced by anthocyanins that have antioxidant and anti-inflammatory properties.
83. RED CURRANTS
NUTRITIONAL SCORE: 51 56kcal, $0.44, per 100g
Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.
82. ORANGES
NUTRITIONAL SCORE: 51 46kcal, $0.37, per 100g
Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.
81. CARP
NUTRITIONAL SCORE: 51 127kcal, $1.40, per 100g
A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.
80. HUBBARD SQUASH
NUTRITIONAL SCORE: 52 40kcal, $8.77, per 100g
A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.
79. KUMQUATS
NUTRITIONAL SCORE: 52 71kcal, $0.69, per 100g
An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.
78. POMPANO
NUTRITIONAL SCORE: 52 164kcal, $1.44, per 100g
Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.
77. PINK SALMON
NUTRITIONAL SCORE: 52 127kcal, $1.19, per 100g
These fish are rich in long-chain fatty acids, such as omega-3s, that improve blood cholesterol levels.
76. SOUR CHERRIES
NUTRITIONAL SCORE: 53 50kcal, $0.58, per 100g
Sour cherries (Prunus cerasus) are a different species to sweet cherries (P. avium). Usually processed or frozen.
75. RAINBOW TROUT
NUTRITIONAL SCORE: 53 141kcal, $3.08, per 100g
Closely related to salmon, rainbow trout are medium-sized Pacific fish also rich in omega-3s.
74. PERCH
NUTRITIONAL SCORE: 53 91kcal, $1.54, per 100g
Pregnant and lactating women are advised not to eat perch. Though nutritious, it may contain traces of mercury.
73. GREEN BEANS
NUTRITIONAL SCORE: 54 31kcal, $0.28, per 100g
Green beans, known as string, snap or French beans, are rich in saponins, thought to reduce cholesterol levels.
72. RED LEAF LETTUCE
NUTRITIONAL SCORE: 54 16kcal, $1.55, per 100g
Evidence suggests lettuce was cultivated before 4500 BC. It contains almost no fat or sugar and is high in calcium.
71. LEEKS
NUTRITIONAL SCORE: 54 61kcal, $1.83, per 100g
Leeks are closely related to onions, shallots, chives and garlic. Their wild ancestor grows around the Mediterranean basin. Rolled out leeks can make a healthier lasagne than using pasta sheets.
70. CAYENNE PEPPER
NUTRITIONAL SCORE: 54 318kcal, $22.19, per 100g
Powdered cayenne pepper is produced from a unique cultivar of the pepper species Capsicum annuum.
69. GREEN KIWIFRUIT
NUTRITIONAL SCORE: 54 61kcal, $0.22, per 100g
Kiwifruit are native to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.
68. GOLDEN KIWIFRUIT
NUTRITIONAL SCORE: 54 63kcal, $0.22, per 100g
Kiwifruits are edible berries rich in potassium and magnesium. Some golden kiwifruits have a red centre.
67. GRAPEFRUIT
NUTRITIONAL SCORE: 54 32kcal, $0.27, per 100g
Grapefruits (Citrus paradisi) originated in the West Indies as a hybrid of the larger pomelo fruit.
66. MACKEREL
NUTRITIONAL SCORE: 54 139kcal, $2.94, per 100g
An oily fish, one serving can provide over 10 times more beneficial fatty acids than a serving of a lean fish such as cod.
65. SOCKEYE SALMON
NUTRITIONAL SCORE: 54 131kcal, $3.51, per 100g
Another oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones is a source of calcium.
64. ARUGULA
NUTRITIONAL SCORE: 5525kcal, $0.48, per 100g
A salad leaf, known as rocket. High levels of glucosinolates protect against cancer and cardiovascular disease.
63. CHIVES
NUTRITIONAL SCORE: 55 25kcal, $0.22, per 100g
Though low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.
62. PAPRIKA
NUTRITIONAL SCORE: 55 282kcal, $1.54, per 100g
Also extracted from the pepper species Capsicum annuum. A spice rich in ascorbic acid, an antioxidant.
61. RED TOMATOES
NUTRITIONAL SCORE: 56 18kcal, $0.15, per 100g
A low-energy, nutrient-dense food that are an excellent source of folate, potassium and vitamins A, C and E.
60. GREEN TOMATOES
NUTRITIONAL SCORE: 56 23kcal, $0.33, per 100g
Fruit that has not yet ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk.
59. GREEN LETTUCE
NUTRITIONAL SCORE: 56 15kcal, $1.55, per 100g
The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.
58. TARO LEAVES
NUTRITIONAL SCORE: 56 42kcal, $2.19, per 100g
Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.
57. LIMA BEANS
NUTRITIONAL SCORE: 56 106kcal, $0.50, per 100g
Also known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.
56. EEL
NUTRITIONAL SCORE: 56 184kcal, $2.43, per 100g
A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.
55. BLUEFIN TUNA
NUTRITIONAL SCORE: 56 144kcal, $2.13, per 100g
A large fish, rich in omega-3s. Pregnant women are advised to limit their intake, due to mercury contamination.
54. COHO SALMON
NUTRITIONAL SCORE: 56 146kcal, $0.86, per 100g
A Pacific species also known as silver salmon. Relatively high levels of fat, as well as long-chain fatty acids.
53. SUMMER SQUASH
NUTRITIONAL SCORE: 57 17kcal, $0.22, per 100g
Harvested when immature, while the rind is still tender and edible. Its name refers to its short storage life.
52. NAVY BEANS
NUTRITIONAL SCORE: 57 337kcal, $0.49, per 100g
Also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.
51. PLANTAIN
NUTRITIONAL SCORE: 57 122kcal, $0.38, per 100g
Banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.
Plantain, a variety of banana fruit.
50. PODDED PEAS
NUTRITIONAL SCORE: 58 42kcal, $0.62, per 100g
Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.
49. COWPEAS
NUTRITIONAL SCORE: 58 44kcal, $0.68, per 100g
Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.
48. BUTTER LETTUCE
NUTRITIONAL SCORE: 58 13kcal, $0.39, per 100g
Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.
47. RED CHERRIES
NUTRITIONAL SCORE: 58 50kcal, $0.33, per 100g
A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.
46. WALNUTS
NUTRITIONAL SCORE: 58 619kcal, $3.08, per 100g
Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.
45. FRESH SPINACH
NUTRITIONAL SCORE: 59 23kcal, $0.52, per 100g
Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.
44. PARSLEY
NUTRITIONAL SCORE: 59 36kcal, $0.26, per 100g
A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.
43. HERRING
NUTRITIONAL SCORE: 59 158kcal, $0.65, per 100g
An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.
42. SEA BASS
NUTRITIONAL SCORE: 59 97kcal, $1.98, per 100g
A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.
41. CHINESE CABBAGE
NUTRITIONAL SCORE: 60 13kcal, $0.11, per 100g
Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie.
40. CRESS
NUTRITIONAL SCORE: 60 32kcal, $4.49, per 100g
The brassica Lepidium sativum, not to be confused with watercress Nasturtium officinale. High in iron.
39. APRICOTS
NUTRITIONAL SCORE: 60 48kcal, $0.36, per 100g
A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.
38. FISH ROE
NUTRITIONAL SCORE: 60 134kcal, $0.17, per 100g
Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.
37. WHITEFISH
NUTRITIONAL SCORE: 60 134kcal, $3.67, per 100g
Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.
36. CORIANDER
NUTRITIONAL SCORE: 61 23kcal, $7.63, per 100g
A herb rich in carotenoids, used to treat ills including digestive complaints, coughs, chest pains and fever.
35. ROMAINE LETTUCE
NUTRITIONAL SCORE: 61 17kcal, $1.55, per 100g
Also known as cos lettuce, another variety of Lactuca sativa. The fresher the leaves, the more nutritious they are.
34. MUSTARD LEAVES
NUTRITIONAL SCORE: 61 27kcal, $0.29, per 100g
One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.
33. ATLANTIC COD
NUTRITIONAL SCORE: 61 82kcal, $3.18, per 100g
A large white, low fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.
32. WHITING
NUTRITIONAL SCORE: 61 90kcal, $0.60, per 100g
Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.
31. KALE
NUTRITIONAL SCORE: 62 49kcal, $0.62, per 100g
A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.
30. BROCCOLI RAAB
NUTRITIONAL SCORE: 62 22kcal, $0.66, per 100g
Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.
29. CHILI PEPPERS
NUTRITIONAL SCORE: 62 324kcal, $1.20, per 100g
The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.
28. CLAMS
NUTRITIONAL SCORE: 62 86kcal, $1.78, per 100g
Lean, protein-rich shellfish. Often eaten lightly cooked, though care must be taken to avoid food poisoning.
27. COLLARDS
NUTRITIONAL SCORE: 63 32kcal, $0.74, per 100g
Another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.
26. BASIL
NUTRITIONAL SCORE: 63 23kcal, $2.31, per 100g
A spicy, sweet herb traditionally used to protect the heart. Thought to be an antifungal and antibacterial.
25. CHILI POWDER
NUTRITIONAL SCORE: 63 282kcal, $5.63, per 100g
A source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.
24. FROZEN SPINACH
NUTRITIONAL SCORE: 64 29kcal, $1.35, per 100g
A salad crop especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (no 45).
23. DANDELION GREENS
NUTRITIONAL SCORE: 64 45kcal, $0.27, per 100g
The word dandelion means lion’s tooth. The leaves are an excellent source of vitamin A, vitamin C and calcium.
22. PINK GRAPEFRUIT
NUTRITIONAL SCORE: 64 42kcal, $0.27, per 100g
The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.
21. SCALLOPS
NUTRITIONAL SCORE: 64 69kcal, $4.19, per 100g
A shellfish low in fat, high in protein, fatty acids, potassium and sodium.
20. PACIFIC COD
NUTRITIONAL SCORE: 64 72kcal, $3.18, per 100g
Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.
19. RED CABBAGE
NUTRITIONAL SCORE: 65 31kcal, $0.12, per 100g
Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.
18. GREEN ONION
NUTRITIONAL SCORE: 65 27kcal, $0.51, per 100g
Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.
17. ALASKA POLLOCK
NUTRITIONAL SCORE: 65 92kcal, $3.67, per 100g
Also called walleye pollock, the species Gadus chalcogrammus is usually caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.
16. PIKE
NUTRITIONAL SCORE: 65 88kcal, $3.67, per 100g
A fast freshwater predatory fish. Nutritious but pregnant women must avoid, due to mercury contamination.
15. GREEN PEAS
NUTRITIONAL SCORE: 67 77kcal, $1.39, per 100g
Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.
14. TANGERINES
NUTRITIONAL SCORE: 67 53kcal, $0.29, per 100g
An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.
13. WATERCRESS
NUTRITIONAL SCORE: 68 11kcal, $3.47, per 100g
Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.
12. CELERY FLAKES
NUTRITIONAL SCORE: 68 319kcal, $6.10, per 100g
Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals and amino acids.
11. DRIED PARSLEY
NUTRITIONAL SCORE: 69 292kcal, $12.46, per 100g
Parsley that is dried and ground to use as a spice. High in boron, fluoride and calcium for healthy bones and teeth.
Sprinkling the occasional parsley on your meal could be a good idea.
10. SNAPPER
NUTRITIONAL SCORE: 69 100kcal, $3.75, per 100g
A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.
9. BEET GREENS
NUTRITIONAL SCORE: 70 22kcal, $0.48, per 100g
The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).
8. PORK FAT
NUTRITIONAL SCORE: 73 632kcal, $0.95, per 100g
A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.
7. SWISS CHARD
NUTRITIONAL SCORE: 78 19kcal, $0.29, per 100g
A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.
6. PUMPKIN SEEDS
NUTRITIONAL SCORE: 84 559kcal, $1.60, per 100g
Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.
5. CHIA SEEDS
NUTRITIONAL SCORE: 85 486kcal, $1.76, per 100g
Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.
4. FLATFISH
NUTRITIONAL SCORE: 88 0kcal, $1.15, per 100g
Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.
3. OCEAN PERCH
NUTRITIONAL SCORE: 89 79kcal, $0.82, per 100g
The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.
2. CHERIMOYA
NUTRITIONAL SCORE: 96 75kcal, $1.84, per 100g
Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
1. ALMONDS
NUTRITIONAL SCORE: 97 579kcal, $0.91, per 100g
Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.
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