nutrientdense

Nutrient-dense, or nutrientdense, describes foods that provide a high amount of vitamins, minerals, and other beneficial nutrients relative to their calorie content. In nutrition, nutrient density is typically measured as the amount of nutrients per unit of energy, such as per 100 calories or per 100 grams.

High nutrient-density foods support nutrient adequacy without excessive calories. They are often prioritized in dietary guidance to help individuals meet micronutrient needs, particularly when energy intake is constrained or when nutrient requirements are high.

Common nutrient-dense foods include leafy greens (such as kale and spinach), cruciferous vegetables (broccoli, Brussels sprouts), colorful fruits, legumes, whole grains, lean proteins (fish, poultry, eggs), dairy, nuts, and seeds. Some high-calorie items like nuts, seeds, and avocados are also considered nutrient-dense because they deliver substantial nutrients relative to their energy.

Measurement and limitations: There is no universal standard for nutrient density. Various scoring methods exist, and different nutrients can be weighted differently. Nutrient density can be affected by preparation and cooking, and by bioavailability and individual needs. Therefore, nutrient density should be considered alongside overall diet quality, variety, and portion control.

In practice, emphasizing nutrient-dense choices aims to maximize nutrient intake while moderating energy consumption, contributing to overall health across life stages.