13 Most Nutrient-Dense Foods on the Planet

Nutrient-dense foods are those that have a high nutrient content for the number of calories that they contain. Incorporating nutrient-dense foods into your diet, you can increase the amount of nutrition that you get per calorie.

There are several nutrient-dense foods that you can include into your diet, and they offer numerous health benefits. So, here are 13 most nutrient-dense foods on the planet.


Salmon and other fatty fish are loaded with the most omega-3 fatty acids, and also contain protein, vitamins, and minerals. So, it's a good idea to eat fatty fish at least once a week.


The sea has contained massive amounts of vegetation. These sea vegetables are high in nutrients but rarely eaten in the west. They are an excellent source of iodine, which is essential for optimal thyroid function.


Shellfish are one of the most nutritious animals found in the sea. They are loaded with important nutrients like vitamin B12 and zinc.


Of all the leafy greens, kale is the king and one of the most nutrient=dense vegetables you can eat. It's loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.


Sardines are small, oily fish that are usually eaten whole, so you consume the organs, bones, and other nutritious parts. They contain a little bit of every nutrient your body needs.

Egg Yolks

Egg yolks are one of the most nutritious foods on the planet. whole eggs are so nutritious that they’re sometimes called nature’s multivitamins. Egg yolks are loaded with almost all the nutrients.

Dark Chocolate (Cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods on the planet. It is loaded with iron, fiber, magnesium, copper & manganese. Consuming them regularly may provide various health benefits.


Blueberries are a very nutritious fruit and are loaded with powerful antioxidants, some of which can cross the blood-brain barrier & exert protective effects on your brain.


Potatoes are high in iron, potassium, magnesium, copper and manganese. They also contain vitamin C & B vitamins. They are incredibly filling & can provide a large amount of resistant starch.


Garlic really is an amazing ingredient, and is both tasty and healthy. Garlic is highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.


Quinoa is a South American whole grain with an excellent nutritional profile. Quinoa contains complex carbohydrates, high in protein, fiber, rich in minerals and contains several B vitamins.


Liver is a remarkable organ with hundreds of functions related to metabolism. It is a highly nutritious organ meat containing large amounts of B vitamins and other healthy substances.


Tomatoes contain high levels of vitamin C, A & K, and are also rich in unique antioxidants lutein and lycopene. Which are highly beneficial for maintaining eye health & help protect your skin from UV radiation.

A more nutritious diet has enormous benefits for health and can reduce the risk of various chronic health conditions. So, try incorporating these foods into your diet, because they are the most nutrient-dense foods on the planet.