Nutrition selection

Nutrient dense foods: to decide fast

Written by NutriDecide Editorial Team Last updated: 2026-06-20

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

Nutrient dense foods: to decide fast

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Cola, without added sugars, with sweetener(s) and no caffeine

💪

Average protein

2,6 g

per 100g

🌿

Average carbs

2,2 g

per 100g

🔥

Average fat

2,3 g

per 100g

Quick assessment

Our analysis

This list compiles 100 of the most nutrient-dense foods based on a calculated nutrient density score, focusing on practical health-related factors. It exclusively considers foods from DATA.top_foods and DATA.foods, providing comparisons of calories, protein, carbs, and fiber per 100 grams to help in quick decision-making.

These foods are selected for their high concentration of essential nutrients relative to their calorie content, making them ideal for optimizing health in various dietary contexts.

👍 Positive points

✅ List with 100 foods; Cola, without added sugars, with sweetener(s) and no caffeine ranks among the top picks.
✅ Leader in Nutrient density: Bottled water, flavoured, no added sugars and with sweetener(s) (588.47 per 100 g).
✅ Top of the ranking: Bottled water, flavoured, no added sugars and with sweetener(s) (Protein 0, Calories 0, Carbs 0).

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Calorie range spans 0 kcal to 569 kcal per 100 g — the same pick can weigh very differently on your daily target.
⚠️ Cinnamon, powder packs more calories (44 kcal per 100 g) — watch portions.

Full analysis

What this list shows

This list compiles 100 of the most nutrient-dense foods based on a calculated nutrient density score, focusing on practical general general health-related factors. It exclusively considers foods from DATA.top_foods and DATA.foods, providing food comparisons of Calories, Protein, Carbs, and Fiber per 100 grams to help in quick decision-making.

These foods are selected for their high concentration of essential nutrients relative to their calorie content, making them ideal for optimizing general general health in various dietary contexts.

Top picks and why they rank well

Among the standout foods, Bottled water, flavoured, no added sugars and with sweetener(s) tops the chart with an extraordinarily high nutrient density score of 588.47, primarily due to its zero Calories and minimal macro content. It’s not a source of macronutrients, but it effectively hydrates without added sugars or Calories.

Next, Cola, without added sugars, with sweetener(s) and no caffeine ranks high on the density scale (22.97), offering virtually zero Calories and Carbs, fitting keto and low-carb diets well.

Among plant foods, Lettuce, butterhead, raw, Brazil and Alface, lisa, crua are excellent low-calorie options, with nutrient densities around 7 and high vitamin and mineral contents relative to their energy, making them practical for nutrient boosting while keeping calorie intake low.

Foods like Acerola, madura, polpa and Brazilian fruit, ´acerola´, mature, pulp, Brazil stand out for their exceptional vitamin C levels, with scores over 1500, supporting immune general general health and antioxidant functions.

How to choose foods based on your goals

For weight loss or calorie control, prioritize foods with high nutrient density and low Calories—such as water, leafy greens (lettuce, arugula, kale), and vegetables like Jambu or Jiló. These provide essential nutrients without excess energy.

For muscle gain or increased Protein intake, focus on foods with higher Protein ratios, like Kefir, mussels, or certain shellfish, which offer more macro nutrients per serving.

For general nutrition general general health maintenance, aim for balanced choices that combine high vitamin/mineral content with manageable Carbs and Calories, like the leafy greens and antioxidant-rich acerola pulp.

Common mistakes when using this list

One typical error is ignoring serving size and assuming macro values apply directly to your portion, which can lead to over- or underestimating nutrient intake.

Another mistake is overlooking the macro quality score and nutrient density, which are relative measures—foods with high scores are more nutrient-packed but may not always suit specific dietary needs.

Additionally, relying solely on high nutrient density without considering macro balance or personal goals might result in choices that do not align with your general general health plan.

Practical next step for the reader

Start by comparing the top foods in the table—look at calorie, Protein, and Fiber content per 100 grams—and decide which foods fit your dietary goals. Incorporate leafy greens and nutrient-rich fruits like acerola into your daily meals for a nutritious boost. Remember, this is a guide for quick decision-making; tailor choices to your individual needs and consult a general general healthcare professional if you have specific general general health concerns.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Bottled water, flavoured, no added sugars and with sweetener(s)	0,0	0,0	0,0	—	0,5	10/10
🍽️ Cola, without added sugars, with sweetener(s) and no caffeine	0,1	0,1	0,1	99,7	0,5	10/10
🍽️ Lettuce, butterhead, raw, Brazil	1,0	0,0	0,1	0,1	2,3	10/10
🍽️ Brazilian fruit, ´acerola´, mature, pulp, Brazil	24,0	0,0	5,1	0,4	1,8	10/10
🍽️ Lettuce, raw, Brazil	1,0	0,0	0,0	0,1	1,8	10/10
🍽️ Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil	1,0	0,0	0,0	0,1	2,8	10/10
🍽️ Nori, dried algae (imported data)	17,0	0,0	2,7	0,7	36,4	10/10
🍽️ Arugula, raw, Brazil	2,0	0,0	0,3	0,1	2,4	10/10
🍽️ Juice, brazilian fruit ´acerola´, without sugar added	6,0	0,1	1,1	0,1	0,4	10/10
🍽️ Lettuce, crinkly, raw, Brazil	1,0	0,0	0,0	0,2	1,8	10/10
🍽️ Tonic drink, no added sugars, with sweetener(s)	0,2	0,0	0,1	—	0,5	10/10
🍽️ Milk, cultured, kefir	3,5	3,3	4,8	3,5	—	10/10
🍽️ Cinnamon, powder	44,0	3,9	—	3,2	54,3	10/10
🍽️ Arugula, cooked, without oil, whit salt, Brazil	3,0	0,0	0,3	0,1	2,8	7/10
🍽️ Mushroom, Truffle, black, raw (imported date)	7,0	0,0	0,7	0,5	8,5	8/10
🍽️ Beans, kidney, cooked, 50% Beanss 50% water, without oil, unsalted, Brazil	10,0	0,0	1,4	0,5	11,5	7/10
🍽️ Soy, bran, Brazil	43,0	0,0	4,2	2,9	46,4	10/10
🍽️ Turnip greens	11,0	2,7	0,1	—	3,9	7/10
🍽️ Brazilian leaf, ´Jambu´, raw, Brazil	6,0	0,0	1,1	0,2	5,2	6/10
🍽️ Watercress, raw	12,0	2,2	0,4	0,2	3,0	6/10
🍽️ Watercress, raw, Brazil	6,0	0,0	0,6	0,5	2,0	6/10
🍽️ Beans, flageolet, cooked, 50% Beanss 50% water, without oil and unsalted, Brazil	15,0	0,0	2,6	0,5	13,9	7/10
🍽️ Parsley, fresh	28,0	4,4	1,4	0,5	6,0	7/10
🍽️ Mushroom, Pleurotus salmon, raw, Brazil	9,0	0,0	1,3	0,4	5,5	6/10
🍽️ Brazilian fruit,´Jambo´, raw, Brazil	6,0	0,0	1,4	0,1	5,1	6/10
🍽️ Salad, arugula, without oil, unsalted	12,0	2,5	0,3	0,1	2,4	6/10
🍽️ Canned artichokes	18,0	2,9	1,2	0,2	9,4	7/10
🍽️ Lettuce, var. Iceberg (crisphead), raw, Brazil	2,0	0,0	0,3	0,1	1,2	5/10
🍽️ Salad, butterhead lettuce, without oil, unsalted	8,0	1,7	0,1	0,1	2,3	6/10
🍽️ White, pepper	60,0	10,4	—	2,1	26,2	8/10
🍽️ Watercress, raw	12,0	2,2	0,3	0,2	2,6	6/10
🍽️ Collard green, raw, Brazil	10,0	0,0	1,2	0,6	3,1	5/10
🍽️ Salad, leaves, without oil, unsalted (butterhead and lollo rossa lettuce, arugula, without oil, unsalted)	9,0	1,7	0,3	0,1	2,3	6/10
🍽️ Lettuce, Lollo rossa, raw, Brazil	4,0	0,0	0,5	0,2	2,0	5/10
🍽️ Spinach, canned	14,0	2,2	0,5	0,4	6,3	6/10
🍽️ Milk cap, raw	14,0	1,9	0,1	0,7	6,9	6/10
🍽️ Spearmint, raw (imported date)	13,0	0,0	1,6	0,7	6,8	6/10
🍽️ Spinach, frozen, raw	18,0	2,6	1,2	0,3	6,3	6/10
🍽️ Black, pepper	73,0	10,9	—	3,3	26,5	8/10
🍽️ Salad, crinkly lettuce, without oil, unsalted	7,0	1,4	0,0	0,2	1,8	5/10
🍽️ Gherkin, unpeeled, cooked, drained, without oil, unsalted, Brazil	5,0	0,0	1,1	0,1	3,1	5/10
🍽️ Juice, watermelon and brazilian fruit ´acerola´, without sugar	21,0	0,5	4,5	0,1	0,4	5/10
🍽️ Sweet basil, raw, Brazil	5,0	0,0	0,3	0,4	3,3	5/10
🍽️ Scarlet eggplant, unpeeled, roasted, without oil, unsalted, Brazil	9,0	0,0	1,7	0,3	6,0	5/10
🍽️ Lemon, peel, raw (imported date)	24,0	0,0	5,4	0,3	10,6	6/10
🍽️ Artichoke, frozen, raw	22,0	2,9	2,3	0,2	9,4	6/10
🍽️ Vitamin complex	569,0	20,1	18,8	45,9	—	5/10
🍽️ Brazilian leaf, ´Jurubeba´, raw, Brazil	35,0	0,0	0,0	3,9	23,9	7/10
🍽️ Milk cap, raw	14,0	1,6	0,2	0,8	4,7	5/10
🍽️ Chicory, curly endive, cooked, drained, without oil, with salt	7,0	1,2	0,3	0,1	2,3	5/10

Vitamins and minerals

Showing top foods: 12 / 100

🍽️

Food

Bottled water, flavoured, no added sugars and with sweetener(s)

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Cola, without added sugars, with sweetener(s) and no caffeine

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Lettuce, butterhead, raw, Brazil

Minerals

Calcium 27,5

Iron 0,6

Magnesium 9,1

Phosphorus 26,1

Potassium 348,0

Sodium 4,2

Zinc 0,3

Vitamins

Vitamin A 190,0

Vitamin C 21,4

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 0,8

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

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Food

Brazilian fruit, ´acerola´, mature, pulp, Brazil

Minerals

Calcium 36,8

Iron —

Magnesium 10,9

Phosphorus 21,4

Potassium 138,0

Sodium 0,7

Zinc 0,1

Vitamins

Vitamin A 103,0

Vitamin C 1505,0

Vitamin D 0,0

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 0,1

Vitamin B3 0,7

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

🍽️

Food

Lettuce, raw, Brazil

Minerals

Calcium 37,5

Iron 0,8

Magnesium 12,7

Phosphorus 26,0

Potassium 311,0

Sodium 4,2

Zinc 0,3

Vitamins

Vitamin A 182,0

Vitamin C 18,5

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 0,9

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

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Food

Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil

Minerals

Calcium 153,0

Iron 0,6

Magnesium 27,7

Phosphorus —

Potassium 283,0

Sodium 1,9

Zinc 0,5

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Nori, dried algae (imported data)

Minerals

Calcium 86,0

Iron 48,3

Magnesium 340,0

Phosphorus 530,0

Potassium 4500,0

Sodium 2100,0

Zinc 2,3

Vitamins

Vitamin A 2300,0

Vitamin C 3,0

Vitamin D —

Vitamin E 4,2

Vitamin K —

Vitamin B1 0,6

Vitamin B2 2,1

Vitamin B3 5,4

Vitamin B5 —

Vitamin B6 0,4

Vitamin B12 39,9

🍽️

Food

Arugula, raw, Brazil

Minerals

Calcium 107,0

Iron 1,0

Magnesium 23,9

Phosphorus 31,4

Potassium 298,0

Sodium 6,7

Zinc 0,3

Vitamins

Vitamin A 282,0

Vitamin C 57,8

Vitamin D 0,0

Vitamin E 0,1

Vitamin K —

Vitamin B1 0,1

Vitamin B2 —

Vitamin B3 0,4

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

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Food

Juice, brazilian fruit ´acerola´, without sugar added

Minerals

Calcium 7,7

Iron —

Magnesium 2,3

Phosphorus 4,5

Potassium 29,2

Sodium 0,1

Zinc 0,0

Vitamins

Vitamin A 21,2

Vitamin C 316,0

Vitamin D 0,0

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 0,0

Vitamin B3 0,1

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

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Food

Lettuce, crinkly, raw, Brazil

Minerals

Calcium 38,0

Iron 0,4

Magnesium 11,0

Phosphorus 25,8

Potassium 267,0

Sodium 3,4

Zinc 0,2

Vitamins

Vitamin A 164,0

Vitamin C 15,6

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 1,1

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

🍽️

Food

Tonic drink, no added sugars, with sweetener(s)

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Milk, cultured, kefir

Minerals

Calcium —

Iron 0,1

Magnesium 14,0

Phosphorus 90,0

Potassium 160,0

Sodium 46,0

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

Analysis

💪

Protein

Low

🌾

Carbs

Low

🥑

Fat

🔥

Calories

Low

🏆

Summary

Decide better

Frequently asked questions

What is the Nutrient dense foods: to decide fast list for?

It groups 100 filtered foods; Cola, without added sugars, with sweetener(s) and no caffeine is a standout for the general health angle.

Where to start in the table?

Start with Bottled water, flavoured, no added sugars and with sweetener(s), Cola, without added sugars, with sweetener(s) and no caffeine, Lettuce, butterhead, raw, Brazil, and compare protein, fiber, and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Adjust mentally for your actual portion size.

Are values per serving or per 100 g?

Values are displayed per 100 g unless noted otherwise.

Recommended offer

Shop Bottled water, flavoured, no added sugars and with sweetener(s) on Amazon

Includes Bottled water, flavoured, no added sugars and with sweetener(s), Cola, without added sugars, with sweetener(s) and no caffeine, Lettuce, butterhead, raw, Brazil and more — shop related items on Amazon.

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Bottled water, flavoured, no added sugars and with sweetener(s)

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0g / 100g

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🥗

Cola, without added sugars, with sweetener(s) and no caffeine

iHerb

0.08g / 100g

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🥗

Lettuce, butterhead, raw, Brazil

iHerb

0g / 100g

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🥗

Brazilian fruit, ´acerola´, mature, pulp, Brazil

iHerb

0g / 100g

See price on iHerb

→

Protein: 0g
Calories: 0 kcal
Fiber: 0.5g

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Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

What this list shows

Top picks and why they rank well

How to choose foods based on your goals

Common mistakes when using this list

Practical next step for the reader

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Bottled water, flavoured, no added sugars and with sweetener(s)

Minerals

Vitamins

Cola, without added sugars, with sweetener(s) and no caffeine

Minerals

Vitamins

Lettuce, butterhead, raw, Brazil

Minerals

Vitamins

Brazilian fruit, ´acerola´, mature, pulp, Brazil

Minerals

Vitamins

Lettuce, raw, Brazil

Minerals

Vitamins

Brazilian leaf, ´Jambu´, cooked, without oil, without salt, Brazil

Minerals

Vitamins

Nori, dried algae (imported data)

Minerals

Vitamins

Arugula, raw, Brazil

Minerals

Vitamins

Juice, brazilian fruit ´acerola´, without sugar added

Minerals

Vitamins

Lettuce, crinkly, raw, Brazil

Minerals

Vitamins

Tonic drink, no added sugars, with sweetener(s)

Minerals

Vitamins

Milk, cultured, kefir

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

High-protein foods

High-fiber foods

Balanced eating guide

Keep exploring

Nutrition goals

Explore nutrition clusters