Calculate a nutrient density score for any food based on vitamins, minerals, and fiber per calorie. Compare foods using an ANDI-style scoring system.
Not all calories carry the same mix of vitamins, minerals, and fiber. A 200-calorie serving of kale can deliver far more micronutrients than a 200-calorie serving of soda. Nutrient density — the amount of beneficial nutrients per calorie — is a useful comparison lens, but it is rarely shown directly on food labels.
This calculator uses an ANDI-style (Aggregate Nutrient Density Index) approach: it sums the percentage of Daily Value (%DV) for key micronutrients, then divides by the food's calorie content per 100g. The result is a comparison score, not a clinical grade.
Dark leafy greens, cruciferous vegetables, and berries often rank highly on nutrient-density charts. Using the score can help you make more calorie-efficient food choices, especially when you are trying to fit more nutrition into a smaller calorie budget.
If you're on a calorie-restricted diet, every calorie needs to count. This calculator helps you choose foods that pack more nutrition per calorie, which can make it easier to meet vitamin and mineral needs while eating less. It's also useful for comparing foods within a category (for example, which grain or vegetable is more nutrient-dense).
Nutrient Density Score = (∑ %DV of all nutrients) ÷ (Calories per 100g) × 100 Nutrients scored: Vitamin A, Vitamin C, Vitamin K, Vitamin E, Vitamin B6, Folate, Iron, Calcium, Potassium, Magnesium, Zinc, Fiber Scoring tiers: • ≥80: Very high • 40–79: High • 20–39: Moderate • 10–19: Modest • <10: Low nutrient density
Result: Score: 253 (Excellent)
Kale at 49 kcal/100g has very high micronutrient density. Vitamin K alone provides 684% DV. Total %DV sum across all nutrients is approximately 1,240%. Score = (1,240 ÷ 49) × 100 = 253. The high score reflects how much micronutrient value kale provides for very few calories.
Nutrient density research has been growing since the 2005 Dietary Guidelines first emphasized "nutrient-dense foods." Multiple scoring systems exist: the ANDI (Fuhrman), NRF (Nutrient Rich Foods) index, and the Nutrient Profiling Scoring Criterion used by Australia's Health Star Rating. They all share the core principle: more beneficial nutrients per calorie equals higher quality.
Consistently across scoring systems, these foods rank highest: watercress, Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuce, parsley, romaine lettuce, and kale. Notice a pattern — they're all leafy greens. Among fruits, strawberries, oranges, and grapefruit score well. Among proteins, sardines, salmon, and liver rank highest.
Rather than obsessing over individual food scores, use nutrient density as a general guide: fill half your plate with high-scoring vegetables, choose nutrient-dense options within each food group, and limit foods with very low scores (refined sugars, ultra-processed snacks). This approach naturally improves overall diet quality without restrictive rules.
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This worksheet uses a simplified nutrient-density approach: it sums selected %DV nutrients from a food entry, then compares that nutrient total with calories per 100g. It is meant for comparing foods and meal patterns, not for grading a food as inherently good or bad.
The Aggregate Nutrient Density Index (ANDI) was created by Dr. Joel Fuhrman to rank foods by their micronutrient content per calorie. It considers vitamins, minerals, phytochemicals, and antioxidant capacity. Scores range from 1 (lowest) to 1,000 (highest). This calculator uses a simplified version focused on common micronutrients available on standard nutrition labels.
Not necessarily. Olive oil has a low nutrient density score because it's calorie-dense with few micronutrients, but it's rich in healthy monounsaturated fats and has proven cardiovascular benefits. Eggs, nuts, and fatty fish also score modestly but are nonetheless excellent foods. Nutrient density is one lens, not the complete picture of food quality.
Leafy greens are extremely low in calories (15–50 kcal/100g) while being packed with vitamins A, C, K, folate, iron, calcium, and fiber. The score formula divides nutrients by calories, so very low-calorie foods with moderate nutrients get amplified. This accurately reflects their micronutrient efficiency per calorie, even though you need other foods for protein and energy.
No. A healthy diet includes both high nutrient-density foods (vegetables, fruits) AND energy-dense foods (whole grains, lean proteins, healthy fats). If you only ate the highest-scoring foods, you'd struggle to get enough calories, protein, and essential fats. Aim for nutrient-dense choices as the foundation, supplemented with balanced macronutrient sources.
Cooking reduces water-soluble vitamins (C, B vitamins) by 15–55% depending on method and duration. Boiling causes the most loss; steaming and microwaving preserve the most. However, cooking also breaks cell walls, making some nutrients more bioavailable (lycopene, beta-carotene). For maximum density, eat a mix of raw and lightly cooked vegetables.
Yes, it's an excellent framework for calorie-restricted diets. On a 1,500 kcal diet, choosing high nutrient-density foods ensures you meet micronutrient needs despite eating less. This prevents deficiencies common in dieters: iron, calcium, vitamin D, and folate. Prioritize vegetables, fruits, lean proteins, and whole grains over empty-calorie foods.