Nutrients Per Calorie – Math Proves The Healthiest Lowest Calorie Foods

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Interested In Nutrient Dense Food? You arent alone.

Matt commented on 10-6-17 that he wanted to see this augmented nutrition per dollar with mass.

The Nutrition Per Dollar table has been updated to include this measurement. You can download the raw data here.

Instead of dozens of pictures, if you are curious how to get the most vitamin A per Calorie, use the excel file and sort.

The Math- Dividing By Max To Remove Dimensions

The units were a bit daunting, ie: (micrograms of Folate Per gram of food)

We removed the dimensions-

Rank= Nutrient Per Gram / Best(max) Nutrient Per Gram

For example:

We then add the nutrients that the USDA provided. Summed up…

Nutrients Per Gram Ranked

This is probably most useful for hikers who are trying to limit the weight of food.

Nutrients Per Calorie Ranked

This was my real fascination, what are the most nutrient dense foods per calorie?

This is what many people would consider ‘The Healthiest Foods’.


Fresh Green Veggies top the list of highest Nutrients Per Calorie.

Peanuts and Almonds are relatively light weight and are packed with Nutrients.

Fortified foods like Cereal and Flour scored high in Nutrient Per Gram, but low in Nutrient Per Calorie.

Anything shown on the list is in the top 30% of foods studied, if your goal is to maximize, consume more foods on the list.

Draw Your Own Conclusions With The Raw Excel Data

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