Nutrient Dense Foods List

By Nutrient Rich August 2, 2010

This nutrient dense foods list or “nutrient rich” foods, list some of the most healthy foods you will ever find. It’s not complete, and will be constantly added to, so bookmark this page!

The interesting thing about the nutrient dense foods list, is that the list is larger than any other class of foods.

When creating your nutrient dense foods list and shopping list you want to choose from the five first class food categories 80% to 90 – 95% of the time or more for the best results, and then focus on eating great tasting nutrient rich foods, making great tasting meals and menus from nutrient rich recipes made from this list of nutrient rich foods.

You can actually see what are the worlds best and healthiest foods to eat by understanding the nutrient profiles of foods by class.

This key to this nutrient dense foods list is that they come from the following categories vegetables, fruits, nuts and seeds (ideally raw) beans, and whole unrefined grains.

You can search on the list of nutrient rich foods for recipes you’ll love.  We will be constantly adding Simple Quick & Easy nutrient rich recipes that are made from nutrient rich whole foods, Dr Fuhrman foods products and other nutrient rich food products we discover.

This list of nutrient rich foods is not complete, and will be constantly added to, so bookmark this page!


  • Arugula lettuce
  • Peas
  • Brussels sprouts
  • Asparagus
  • Bell peppers
  • Broccoli
  • Romaine lettuce
  • Cauliflower
  • Carrots
  • Garbanzo beans
  • Green beans
  • Zucchini
  • Green onion
  • Mushrooms
  • Kidney beans
  • Okra
  • Green cabbage
  • Red cabbage
  • Red onions
  • Red potatoes
  • Spinach
  • Summer squash
  • Sweet potatoes
  • Tomatoes


  • Acai berry
  • Blueberries
  • Avocados
  • Apples
  • Apricots
  • Bananas
  • goji
  • Cantaloupe
  • Cherries
  • Pineapples
  • Cranberries
  • Grapes
  • Watermelon
  • Kiwifruit
  • Mangos
  • Orange juice
  • Peaches
  • Plums
  • Raisins
  • Raspberries
  • Strawberries


  • Adzuki Beans
  • Black Beans
  • Black-eyed peas
  • Broad Beans (Fava Beans)
  • Butter Beans
  • Cannellini Beans
  • Chickpeas (Garbanzo Beans)
  • Edamame
  • Italian Beans
  • Great Northern Beans
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Mung Beans
  • Soy Beans, including black soy beans
  • White Beans

Nuts and Seeds:

  • Almond,
  • Filbert,
  • Cashew,
  • Brazil Nut,
  • Pistachio,
  • Walnut,
  • Pumpkin Seed,
  • Sesame Seed,
  • Flax Seed,
  • Peanuts*,
  • Sunflower
  • Pine
  • hemp seeds

Whole Grains

  • Amaranth
  • Barley
  • Brown rice
  • Bulgur (cracked wheat)
  • Whole-wheat pasta or couscous
  • Millet
  • Flaxseed
  • Oats
  • Quinoa
  • Rye
  • Spelt
  • Wheat berries
  • wild rice
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  • pb

    Great list, thanks!


    KALE is not on the list? Tut tut!

  • Michelle

    I am a FACS high school teacher and I teach food and nutrition. Thank you for this list. Do you have any recipes that include all nutrient dense foods?