Top 100 Of The World’s Most Nutritious Foods

After evaluating over 1,000 raw foods, scientists selected the top 100 of the world’s most nutritious foods, placed the components that supply the most effective equilibrium of your day-to-day dietary needs and they were surprised by what they found with a few foods.

Picture the perfect food. One which contains all the nutrients required to satisfy, however not go beyond, our day-to-day nutrient needs. If such a food existed, eating it, without consuming any kind of various other, would certainly offer the optimum dietary equilibrium for our body.

Sorry to get your hopes up but such a food does not exist. However, we can do the second ideal food.

The secret is to consume an equilibrium of high value nutritional foods that when taken in with each other, do not consist of excessive of any one kind of nutrient, to prevent surpassing day-to-day suggested quantities.

Researchers studied over 1,000 foods, designating each a dietary rating. The greater the score, the most likely each food would certainly satisfy. However not surpassing the everyday dietary requirements, when consumed in mix with other foods.

Researched and rated by the researchers, these are the 100 most nourishing foods:

Please note: a few of the foods detailed are endangered varieties, which we would certainly not endorse. If acquiring them on your own, we would certainly encourage investigating the origin of all ingredients.

We are trying to keep the website light to help with loading speeds. Therefore, we are only showing images of the not so popular foods.

Sweet Potatoes
  1. SWEET POTATO
    86kcal, $0.21, per 100g

An intense orange root, sweet potatoes are just distantly related to potatoes. They are abundant in beta-carotene.
Nutritional Score: 49

Figs
  1. FIGS
    249kcal, $0.81, per 100g

Figs have been grown since old times. Consumed fresh or dried, they have an abundance of the mineral manganese.
Nutritional Score: 49

Ginger
  1. GINGER
    80kcal, $0.85, per 100g

Ginger has high degrees of anti-oxidants. In medication, it is utilized as a gastrointestinal energizer as well as to deal with colds.
Nutritional Score: 49

  1. PUMPKIN
    26kcal, $0.20, per 100g

Pumpkins have an abundance of orange and yellow pigments. Specifically, xanthophyll esters as well as beta-carotene.
Nutritional Score: 50

  1. BURDOCK ROOT
    72kcal, $1.98, per 100g

Utilized in herbal remedies and also as a veggie, researches recommend burdock can help weight loss as well as reducing swelling.
Nutritional Score: 50 

  1. BRUSSELS SPROUTS
    43kcal, $0.35, per 100g

Like a small cabbage, brussels sprouts stemmed in Brussels (Belgium) in the 1500s. They are abundant in calcium as well as vitamin C.
Nutritional Score: 50 

  1. BROCCOLI
    34kcal, $0.42, per 100g

Broccoli heads comprise of premature flower blossom and stems. Consumption in the USA has increased five times in the past 50 years.
Nutritional Score: 50 

  1. CAULIFLOWER
    31kcal, $0.44, per 100g

Different to broccoli, cauliflower heads are degenerate shoots that are regularly white, not having green chlorophyll.
Nutritional Score: 50

Water Chestnuts
  1. WATER CHESTNUTS
    97kcal, $1.50, per 100g

Water chestnuts are not in the nut family. It’s a water veggie that grows in mud under the water within marshes.
Nutritional Score: 50

Cantaloupe Melons
  1. CANTALOUPE MELONS
    34kcal, $0.27, per 100g

Among the foods abundant in glutathione, an anti-oxidant that safeguards cells from contaminants plus free radicals.
Nutritional Score: 50

  1. PRUNES
    240kcal, $0.44, per 100g

Dried out plums are really abundant in health-promoting nutrients such as anthocyanins and also anti-oxidants.
Nutritional Score: 50

  1. COMMON OCTOPUS
    82kcal, $1.50, per 100g

Octopus is nutritious but recent studies suggest that octopus can carry harmful toxins and allergens from eating shellfish.
NUTRITIONAL SCORE: 50 

  1. CARROTS
    36kcal, $0.40, per 100g

The first carrots known appeared in Afghanistan about 1,100 years ago. Due to trade, orange carrots were grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51

Winter Squash
  1. WINTER SQUASH
    34kcal, $0.24, per 100g

Different to summer squashes, winter squashes are consumed when its fruit is in a more mature stage. The hard skin is normally not eaten.
NUTRITIONAL SCORE: 51

  1. JALAPENO PEPPERS
    29kcal, $0.66, per 100g

These are also in the same family as other peppers. Levels of Carotenoid are 35 times higher in red jalapenos that have ripened fully.
NUTRITIONAL SCORE: 51

  1. RHUBARB
    21kcal, $1.47, per 100g

This plant is abundant in minerals, vitamins, fibre and natural phytochemicals that help to maintain good health.
NUTRITIONAL SCORE: 51

  1. POMEGRANATES
    83kcal, $1.31, per 100g

Anthocyanins are responsible for the red and purple colour in pomegranates which also contains antioxidants and anti-inflammatory properties.
NUTRITIONAL SCORE: 51

Red Currants
  1. RED CURRANTS
    56kcal, $0.44, per 100g

Anthocyanins are also abundant in red currants. While white currants are from the same family as red currants, black currants differ.
NUTRITIONAL SCORE: 51

  1. ORANGES
    46kcal, $0.37, per 100g

The highest amount of citrus fruits grown globally are oranges. In most varieties, acidity reduces with fruit maturity.
NUTRITIONAL SCORE: 51

Carp
  1. CARP
    127kcal, $1.40, per 100g

Good source of protein, about 18% of carp flesh is protein, it has less than 6% fat and has zero sugar.
NUTRITIONAL SCORE: 51

Hubbard Squash
  1. HUBBARD SQUASH
    40kcal, $8.77, per 100g

It belongs to the species Cucurbita maxim family. They are shaped similar to a tear-drop and sometimes cooked instead of pumpkin.
NUTRITIONAL SCORE: 52

Kumquats
  1. KUMQUATS
    71kcal, $0.69, per 100g

This is an unfamiliar citrus fruit, kumquats have large seeds, lack a pitch inside and their soft skin does not separate like the orange peel.
NUTRITIONAL SCORE: 52

Pompano
  1. POMPANO
    164kcal, $1.44, per 100g

Can also be called jacks, in Florida (USA) these fish are frequently-caught at the Western Atlantic typically weighing under 2kg.
NUTRITIONAL SCORE: 52

  1. PINK SALMON
    127kcal, $1.19, per 100g

The best part about this fish is the in long-chain of fatty acids, like as omega-3s that improve blood cholesterol levels and thus improve high blood pressure.
NUTRITIONAL SCORE: 52

Sour Cherries
  1. SOUR CHERRIES
    50kcal, $0.58, per 100g

These type of cherries (Prunus cerasus) are a different species to the sweet cherries (P. avium). Usually available processed or frozen.
NUTRITIONAL SCORE: 53 

Rainbow Trout
  1. RAINBOW TROUT
    141kcal, $3.08, per 100g

Is somewhat related to salmon. Rainbow trout are medium-sized Pacific fish also rich in omega-3s.
NUTRITIONAL SCORE: 53 

Perch
  1. PERCH
    91kcal, $1.54, per 100g

Though perch is nutritious, it most cases they will contain traces of mercury. Pregnant and/or lactating women are advised to keep away and not consume it.
NUTRITIONAL SCORE: 53

  1. GREEN BEANS
    31kcal, $0.28, per 100g

Can also be known as string, snap or French beans, are rich in saponins, it may reduce cholesterol levels.
NUTRITIONAL SCORE: 54

  1. LEEKS
    61kcal, $1.83, per 100g

Leeks are closely related to onions, shallots, chives and garlic but with different nutrition. Their wild ancestor were found growing around the Mediterranean area.
NUTRITIONAL SCORE: 54

  1. CAYENNE PEPPER
    318kcal, $22.19, per 100g

Powdered cayenne pepper is produced from a unique family of the pepper species Capsicum annuum.
NUTRITIONAL SCORE: 54

  1. GREEN KIWIFRUIT
    61kcal, $0.22, per 100g

Kiwifruit is a native fruit to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.
NUTRITIONAL SCORE: 54

  1. GOLDEN KIWIFRUIT
    63kcal, $0.22, per 100g

Similar to the normal Kiwifruits, these are also rich in potassium and magnesium. Some golden kiwifruits are red in the middle.
NUTRITIONAL SCORE: 54

  1. GRAPEFRUIT
    32kcal, $0.27, per 100g

Grapefruit (Citrus paradisi) originated in the West Indies as a crossbreed of the larger pomelo fruit.
NUTRITIONAL SCORE: 54 

Mackerel
  1. MACKEREL
    139kcal, $2.94, per 100g

An oily fish with Omega 3 fatty acids, one serving can provide over 10 times more than a serving of a lean fish such as cod.
NUTRITIONAL SCORE: 54 

Sockeye Salmon
  1. SOCKEYE SALMON
    131kcal, $3.51, per 100g

This is another oily fish, rich in cholesterol-lowering fatty acids. When it’s canned, with bones is a good source of calcium.
NUTRITIONAL SCORE: 54

Arugula
  1. ARUGULA
    25kcal, $0.48, per 100g

A leaf used in salads, it’s also known as rocket. It contains high levels of glucosinolates that may protect against cancer and cardiovascular disease.
NUTRITIONAL SCORE: 55 

  1. CHIVES
    25kcal, $0.22, per 100g

Although they are low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.
NUTRITIONAL SCORE: 55

  1. PAPRIKA
    282kcal, $1.54, per 100g

Paprika is also extracted from the pepper species Capsicum annuum. Turned into a spice rich in ascorbic acid which has good antioxidants.
NUTRITIONAL SCORE: 55

  1. RED TOMATOES
    18kcal, $0.15, per 100g

Another low-energy food but nutrient-dense that is an excellent source of folate, potassium and vitamins A, C and E.
NUTRITIONAL SCORE: 56

  1. GREEN TOMATOES
    23kcal, $0.33, per 100g

Fruit that has not yet 100% ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk. The seeds may attack cancer cells.
NUTRITIONAL SCORE: 56

  1. GREEN LETTUCE
    15kcal, $1.55, per 100g

The lettuce that we know today (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed found in the US.
NUTRITIONAL SCORE: 56

  1. TARO LEAVES
    42kcal, $2.19, per 100g

The younger taro leaves are fairly high in protein, containing more than the commonly eaten taro root.
NUTRITIONAL SCORE: 56

  1. LIMA BEANS
    106kcal, $0.50, per 100g

Can also be known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.
NUTRITIONAL SCORE: 56 

  1. EEL
    184kcal, $2.43, per 100g

They are good source of riboflavin (vitamin B2). However, be careful the skin mucus of eels can contain harmful marine toxins.
NUTRITIONAL SCORE: 56

  1. BLUEFIN TUNA
    144kcal, $2.13, per 100g

This is a large fish, rich in omega-3s. Pregnant and lactating women are advised to limit their intake, due to mercury contamination.
NUTRITIONAL SCORE: 56 

  1. COHO SALMON
    146kcal, $0.86, per 100g

Mainly found in the Pacific. This species also known as silver salmon and it’s relatively high levels of fat, as well as long-chain Omega 3 fatty acids.
NUTRITIONAL SCORE: 56

  1. SUMMER SQUASH
    17kcal, $0.22, per 100g

Summer squash is almost always harvested when immature while the rind is still tender and edible. The name refers to its short storage life.
NUTRITIONAL SCORE: 57

  1. NAVY BEANS
    337kcal, $0.49, per 100g

These are also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57 

  1. PLANTAIN
    122kcal, $0.38, per 100g

These are banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.
NUTRITIONAL SCORE: 57

  1. PODDED PEAS
    42kcal, $0.62, per 100g

These are an excellent mix of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.
NUTRITIONAL SCORE: 58

  1. COWPEAS
    44kcal, $0.68, per 100g

Also at times called black-eyed peas and like many legumes, high in carbohydrate, containing more protein than cereals.
NUTRITIONAL SCORE: 58 

  1. BUTTER LETTUCE
    13kcal, $0.39, per 100g

Also known as butter head lettuce, and included in the name are Boston and bib varieties. They are low in calories and are popular in Europe.
NUTRITIONAL SCORE: 58 

  1. RED CHERRIES
    50kcal, $0.33, per 100g

When raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). They are Native to Europe and Asia.
NUTRITIONAL SCORE: 58 

  1. WALNUTS
    619kcal, $3.08, per 100g

Walnuts contain good sizeable proportions of a-linolenic acid which is the equivalent healthy omega-3 fatty acid made by plants.
NUTRITIONAL SCORE: 58 

  1. FRESH SPINACH
    23kcal, $0.52, per 100g

They contain more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many other salad greens. Spinach has been mentioned twice in the list (45 and 24) because the way it is prepared or stored affects its nutritional value. For instance, fresh spinach can lose nutritional value if stored at room temperature.
NUTRITIONAL SCORE: 59

  1. PARSLEY
    36kcal, $0.26, per 100g

A close relative of celery, parsley was popular in Greek and Roman times. It contains high levels of a range of beneficial minerals.
NUTRITIONAL SCORE: 59

  1. HERRING
    158kcal, $0.65, per 100g

A fish caught in the Atlantic that also contains rich in omega-3s with long-chain fatty acids.
NUTRITIONAL SCORE: 59 

  1. SEA BASS
    97kcal, $1.98, per 100g

This is a typical name for a number of related medium-sized oily fish species. Mainly caught in the Mediterranean area.
NUTRITIONAL SCORE: 59

  1. CHINESE CABBAGE
    13kcal, $0.11, per 100g

Variant of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. It is low in calories.
NUTRITIONAL SCORE: 60

  1. CRESS
    32kcal, $4.49, per 100g

The brassica Lepidium sativum, should to be confused with watercress Nasturtium officinale. It is high in iron.
NUTRITIONAL SCORE: 60

  1. APRICOTS
    48kcal, $0.36, per 100g

This one is a “stone” fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.
NUTRITIONAL SCORE: 60  

  1. FISH ROE
    134kcal, $0.17, per 100g

Also called fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.
NUTRITIONAL SCORE: 60 

  1. WHITEFISH
    134kcal, $3.67, per 100g

A species of oily freshwater fish related to salmon. It is common in the northern hemisphere and rich in omega-3s.
NUTRITIONAL SCORE: 60 

  1. CORIANDER
    23kcal, $7.63, per 100g

It is a herb rich in carotenoids, used to treat illnesses including digestive complaints, coughs, chest pains and fever.
NUTRITIONAL SCORE: 61 

  1. ROMAINE LETTUCE
    17kcal, $1.55, per 100g

It is also known as “cos” lettuce, another variety of Lactuca sativa. Like all vegetables, the fresher the leaves, the more nutritious they are.
NUTRITIONAL SCORE: 61

  1. MUSTARD LEAFS
    27kcal, $0.29, per 100g

As one of the oldest recorded spices. Mustard leafs contain sinigrin, a chemical thought to protect against inflammation.
NUTRITIONAL SCORE: 61 

  1. ATLANTIC COD
    82kcal, $3.18, per 100g

This one is a large white, low fat, protein-rich fish. Cod livers have been found to be a source of fish oil rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 61

  1. WHITING
    90kcal, $0.60, per 100g

There are various species but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.
NUTRITIONAL SCORE: 61

  1. KALE
    49kcal, $0.62, per 100g

A green leafy salad plant, rich in the minerals like phosphorous, iron, calcium and vitamins such as A and C.
NUTRITIONAL SCORE: 62

  1. BROCCOLI RAAB
    22kcal, $0.66, per 100g

Similar and can be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.
NUTRITIONAL SCORE: 62

  1. CHILI PEPPERS
    324kcal, $1.20, per 100g

These are the hot pungent fruits of the Capsicum plant. They are rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.
NUTRITIONAL SCORE: 62 

  1. CLAMS
    86kcal, $1.78, per 100g

Clams are lean and protein-rich shellfish. If not cooked properly there is a chance of getting food poisoning.
NUTRITIONAL SCORE: 62 

  1. COLLARDS
    32kcal, $0.74, per 100g

This is another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.
NUTRITIONAL SCORE: 63

  1. BASIL
    23kcal, $2.31, per 100g

A spicy and sweet herb traditionally used to protect the heart. It is thought to be an antifungal and antibacterial.
NUTRITIONAL SCORE: 63

  1. CHILI POWDER
    282kcal, $5.63, per 100g

It is a good source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.
NUTRITIONAL SCORE: 63

  1. FROZEN SPINACH
    29kcal, $1.35, per 100g

As mentioned previously, it’s a salad green especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Snap freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (see No. 45).
NUTRITIONAL SCORE: 64

  1. DANDELION GREENS
    45kcal, $0.27, per 100g

The leaves are a great source of vitamin A, vitamin C and calcium. Also, did you know that the word dandelion means lion’s tooth.
NUTRITIONAL SCORE: 64 

  1. PINK GRAPEFRUIT
    42kcal, $0.27, per 100g

The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments. Also rich in vitamins, specially vitamin C and minerals.
NUTRITIONAL SCORE: 64

  1. SCALLOPS
    69kcal, $4.19, per 100g

Another shellfish that is low in fat, high in protein, fatty acids, potassium and sodium.
NUTRITIONAL SCORE: 64 

  1. PACIFIC COD
    72kcal, $3.18, per 100g

Related closely to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids of Omega 3s and vitamin D.
NUTRITIONAL SCORE: 64

  1. RED CABBAGE
    31kcal, $0.12, per 100g

Rich in vitamins and minerals. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.
NUTRITIONAL SCORE: 65 

  1. GREEN ONION
    27kcal, $0.51, per 100g

Also known as spring onions. High in copper, phosphorous and magnesium. They are also ne of the richest sources of vitamin K.
NUTRITIONAL SCORE: 65

  1. ALASKA POLLOCK
    92kcal, $3.67, per 100g

Is also called walleye pollock, the species Gadus chalcogrammusis usually caught in the Bering Sea and Gulf of Alaska. It has low fat content of less than about 1%.
NUTRITIONAL SCORE: 65

  1. PIKE
    88kcal, $3.67, per 100g

A nutritious fast freshwater predatory fish. However, pregnant or lactating women must avoid, due to mercury contamination.
NUTRITIONAL SCORE: 65

  1. GREEN PEAS
    77kcal, $1.39, per 100g

Individual green peas are great they contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.
NUTRITIONAL SCORE: 67

  1. TANGERINES
    53kcal, $0.29, per 100g

Orange citrus fruit flatten at the top and bottom. Can be high in sugar and the carotenoid cryptoxanthin, a predecessor to vitamin A.
NUTRITIONAL SCORE: 67

  1. WATERCRESS
    11kcal, $3.47, per 100g

Traditionally eaten to treat mineral deficit. It is unique among vegetables as it grows in flowing water as a wild plant.
NUTRITIONAL SCORE: 68

  1. CELERY FLAKES
    319kcal, $6.10, per 100g

Celery that is dried and flaked to use as a condiment. As normal celery has great nutrients celery flakes also has important source of vitamins, minerals and amino acids.
NUTRITIONAL SCORE: 68

  1. DRIED PARSLEY
    292kcal, $12.46, per 100g

Parsley that is dried and ground to use as a spice. It is high in boron, fluoride and calcium for healthy bones and teeth.
NUTRITIONAL SCORE: 69

  1. SNAPPER
    100kcal, $3.75, per 100g

A family of mainly large marine fish, with red snapper the best known. However, although being nutritious it can carry dangerous toxins.
NUTRITIONAL SCORE: 69

  1. BEET GREENS
    22kcal, $0.48, per 100g

The leaves of beetroot leaf is high in calcium, iron, vitamin K and B group vitamins (especially riboflavin).
NUTRITIONAL SCORE: 70 

  1. PORK FAT
    632kcal, $0.95, per 100g

Pork fat is more unsaturated and healthier than lamb or beef fat. A good source of B vitamins and minerals.
NUTRITIONAL SCORE: 73

  1. SWISS CHARD
    19kcal, $0.29, per 100g

A very rare dietary source of *betalains, phytochemicals thought to have antioxidant and other health properties.
*Betalains are a class of red and yellow indole-derived pigments found in plants of the Caryophyllales, where they replace anthocyanin pigments. Source: Wikipedia
NUTRITIONAL SCORE: 78 

  1. PUMPKIN SEEDS
    559kcal, $1.60, per 100g

This also Includes the seeds of other squashes. One of the richest plant-based sources of iron and manganese.
NUTRITIONAL SCORE: 84 

  1. CHIA SEEDS
    486kcal, $1.76, per 100g

These are very small black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.
NUTRITIONAL SCORE: 85

  1. FLATFISH
    70kcal, $1.15, per 100g

Part of the sole and flounder species. Normally, free from mercury and a good source of the essential nutrient vitamin B1.
NUTRITIONAL SCORE: 88

  1. OCEAN PERCH
    79kcal, $0.82, per 100g

A deep-water fish sometimes called rockfish from the Atlantic. High in protein, low in saturated fats.
NUTRITIONAL SCORE: 89

  1. CHERIMOYA
    75kcal, $1.84, per 100g

Cherimoya originated in South America, the fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
NUTRITIONAL SCORE: 96

  1. ALMONDS
    79kcal, $0.91, per 100g

These are rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.
NUTRITIONAL SCORE: 97

The 100 foods ranked above will greatly fulfill but not exceed your daily nutritional requirements.