• LaurenWallace

Nutrient Density



When you think of healthy eating what is the first thing that comes to mind? Chicken and broccoli? Fresh fruits & vegetables? Lean proteins? Me too. And, those are all excellent and healthy choices. However, one thing many of us do not consider when making healthy choices, is nutrient density. So, what is nutrient density? Let's let Dr. Josh Axe explain.

Top Nutrient-Dense Foods and Their Benefits

By Dr. Josh Axe, DC, DMN, CNS

June 15, 2020

Original article and page source found here.


While you may have never heard the term nutrient density before, you’re likely already familiar with the concept of eating mostly nutrient-dense foods.

There are many ways that health experts describe the idea of eating a nutrient-dense diet. For example, Dr. Joel Fuhrman, author of the book “Eat to Live,” coined the now-trendy term “nutritarian.” I love this term!

A nutritarian describes someone who chooses foods based on their micronutrient per calorie content. In other words, a nutritarian doesn’t bother counting calories, eating only low-fat foods or sticking to a raw food diet. Nor does a nutritarian follow a “one-size-fits-all” diet plan or theory.

Rather, he or she focuses on eating a variety of the most nutrient dense foods available — in other words, unprocessed, whole foods — in order to feel satisfied and remain healthy.

What Is Nutrient Density?

Nutrient density refers to the amount of beneficial nutrients in a food in proportion to how many calories it has (or its energy content).

According to the National Institutes of Health and the U.S. Department of Health & Human Services, “nutrient-dense foods” are those that provide a high amount nutrients but have relatively few calories.

Fruits and veggies are probably what come to mind when you think of healthy foods, but other whole foods have high nutrient density values, too. Examples include wild-caught fish, cage-free eggs, beans and peas, raw nuts and seeds, grass-fed lean meats and poultry, and ancient/whole grains.