Nutrient Dense Recipes
Nutrient-Density Line
The nutrient-density scores below are based on information in the book, "Eat To live" by Joel Fuhrman, M.D.
| 100 | Raw leafy green vegetables (the darker the better) leaf lettuce, kale, collards, spinach, Swiss chard, parsley |
| 97 | Solid green vegetables (raw, steamed, or frozen) artichole, asparagus, bok choy, broccoli, Brussel's sprouts, cabbage cucumber, peas |
| 50 | Non-green, non-starchy vegetables beets, eggplant, mushrooms, onions, tomatoes, yellow and red peppers |
| 48 | Beans/legumes (cooked, canned, or sprouted) red kidney beans, chickpeas, pinto beans, navy beans, soy beans, lentils, lima beans, black beans |
| 45 | Fresh Fruits apples, apricots, bananas, berries, melons, oranges, peaches |
| 35 | Starchy vegetables white potatoes, sweet potatoes, butternut squash, acorn squash, winter squash, pasnips, turnips, corn, carrots, pumpkins, chestnuts |
| 22 | Whole grains barley, buckwheat, millet, oats, brown rice, wild rice, quinoa |
| 20 | Raw nuts and seeds almonds, cashews, filberts, macadamias, pecans, pine nuts, pistachios, pumpkin seeds, sunflower seeds |
| 15 | Fish |
| 13 | Fat-free dairy |
| 11 | Wild meats and fowl |
| 11 | Eggs |
| 8 | Red meat |
| 4 | Full-fat dairy |
| 3 | Cheese |
| 2 | Refined grains (white flour) |
| 1 | Refined oils |
| 0 | Refined sweets |