In an end January 2018 report by BBC (in their BBC Future series), the most nutritious foods are ranked by researchers after analysing more than 1,000 raw foods. See below to find the ingredients that provide the best balance of your daily nutritional requirements, and there are a few surprises too. I’ve extracted the top 10 and named some of my favorites and surprises below, but do go here for the full list and ranks.
10. SNAPPER
100kcal, $3.75, per 100g
A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.
NUTRITIONAL SCORE: 69
9. BEET GREENS (v)
22kcal, $0.48, per 100g
The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).
NUTRITIONAL SCORE: 70
8. PORK FAT
632kcal, $0.95, per 100g
A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.
NUTRITIONAL SCORE: 73
7. SWISS CHARD (v)
19kcal, $0.29, per 100g
A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.
NUTRITIONAL SCORE: 78
6. PUMPKIN SEEDS (v)
559kcal, $1.60, per 100g
Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.
NUTRITIONAL SCORE: 84
5. CHIA SEEDS (v)
486kcal, $1.76, per 100g
Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.
NUTRITIONAL SCORE: 85
4. FLATFISH
70kcal, $1.15, per 100g
Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.
NUTRITIONAL SCORE: 88
3. OCEAN PERCH
79kcal, $0.82, per 100g
The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.
NUTRITIONAL SCORE: 89
2. CHERIMOYA (v)
75kcal, $1.84, per 100g
Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
NUTRITIONAL SCORE: 96
1. ALMONDS (v)
579kcal, $0.91, per 100g
Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.
NUTRITIONAL SCORE: 97
Amongst the top 10, Swiss Chard (7th) is cheapest, and pork fat (8th- the only one derived from red meat in the top 100!) is not bad either! But don’t forget the almonds!! So the next time your spouse orders some fatty pork dish (e.g. my favorite 梅菜扣肉 ), just let him/her.
And of the most nutritious foods, 74% are vegetarian based on plants, their stems, roots and seeds. A couple of my favorites are featured quite high too – scallops (11th), watercress (13th), tangerine (14th), green peas (15th), spring onion (19th), clams (31st), and apricot (39th). But tomatoes only rank 61st, pink salmon 72nd, oranges 82nd, broccoli 94th and ginger 98th, and apple is not even on the list!. But I think nutritious rank (those on this list will best fulfill but not exceed your daily nutritious requirements) is only one perspective, there are many others – taste, personal favorites, anti-cancer, etc., etc.
Credits and Sources
The world’s most nutritious foods. (2018). Bbc.com. Retrieved 7 February 2018, from http://www.bbc.com/future/story/20180126-the-100-most-nutritious-foods
Food selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal PLoS ONE. (Download the dataset).
Nutritional data based on The United States Department of Agriculture, Agricultural Research Service’s National Nutrient Database for Standard Reference, Release 28.
Nutritional insights from The Encyclopaedia of Food and Health (2016), published by Elsevier Science.
Produced for BBC Future by Fact & Story.