Nutrition Guides
Nutrient Dense Foods Ranked by Processing Level
Which foods deliver the most nutrients with the least processing? We ranked nutrient dense foods across every major nutrient using real data from 445K+ products.
All Nutrition Guides
Each guide ranks the top 20 foods by nutrient content, highlights the best low-processing options, and breaks down nutrient levels by food category.
Highest Protein Foods
Read guideHighest Fiber Foods
Read guideLowest Sodium Foods
Read guideLowest Sugar Foods
Read guideLowest Fat Foods
Read guideLowest Cholesterol Foods
Read guideLowest Carb Foods
Read guideLowest Calorie Foods
Read guideHighest Calcium Foods
Read guideHighest Iron Foods
Read guideHighest Potassium Foods
Read guideHighest Magnesium Foods
Read guideHighest Zinc Foods
Read guideHighest Vitamin D Foods
Read guideHow These Guides Work
Each nutrition guide combines nutrient data with our processing score system to help you find foods that deliver the nutrients you need with the least industrial processing.
All nutrient values are per 100g or 100ml, sourced from the USDA FoodData Central database. Processing scores are calculated from ingredient analysis. See our Processing Score guide for methodology details.
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About our scores and this content
Processing and Nutrition Scores reflect the ingredient lists and nutrient data we observe; they are our analysis, not absolute measures of health. Read the full methodology. This information is provided for general nutrition education and is not medical, health, or dietary advice. Product formulations change often, so check the actual label before purchasing, and consult a registered dietitian or your physician for personal guidance.