What is the single most nutritionally dense food?

From the Guidelines

Liver, particularly beef liver, is considered the single most nutritionally dense food available, providing exceptionally high amounts of essential nutrients such as vitamin A, B vitamins, iron, copper, zinc, and high-quality protein. This is based on the nutrient profile of liver, which is rich in bioavailable nutrients that are difficult to obtain from plant sources 1. The high vitamin A content in liver supports vision, immune function, and cell growth, while B vitamins aid energy production and brain function. Its iron content is in the heme form, which is more easily absorbed than plant-based iron.

Some of the key nutrients found in liver include:

• Vitamin A: essential for vision, immune function, and cell growth
• B vitamins: aid energy production and brain function
• Iron: essential for healthy red blood cells
• Copper: plays a crucial role in the production of red blood cells and maintenance of healthy connective tissues
• Zinc: essential for immune function, wound healing, and protein synthesis
• High-quality protein: provides all essential amino acids necessary for growth and maintenance of body tissues

Despite its nutritional density, liver should be consumed in moderation (about 4-8 oz weekly) due to its high vitamin A content, which can be toxic in excessive amounts. For those concerned about taste, soaking liver in milk before cooking can reduce its strong flavor. It is also worth noting that a well-balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, and lean proteins, can provide all the necessary nutrients for optimal health, as recommended by the American Heart Association 1.

From the Research

Nutritionally Dense Foods

• Eggs are considered a nutritionally dense food due to their high-quality protein and rich content of various vitamins and minerals, including choline, lutein, and zeaxanthin 2, 3, 4
• They are an affordable source of nutrients, making them a valuable option for individuals living in food-insecure environments 4
• Eggs contain 16 vitamins and minerals, and their energy cost is significantly less compared to other animal-protein foods such as meat, poultry, and fish 4

Comparison to Other Foods

• Eggs are an exception to foods high in cholesterol, as they are low in saturated fatty acids, with only 1.56 gm/egg 3
• Compared to egg non-consumers, egg consumers have higher intakes of dietary fiber, calcium, magnesium, potassium, total choline, vitamin A, vitamin C, vitamin D, and vitamin E 5
• Egg consumption is associated with improved diet quality, particularly when combined with a greater intake of total protein foods, seafood, plant protein, total vegetables, total fruit, whole fruit, whole grains, and dairy foods, and a lower intake of refined grains and added sugars 5

Nutrient Content

• Eggs are a complete source of high-quality protein and contain various micronutrients, including vitamins and minerals 2, 3, 6, 4
• The yolk and white of eggs are rich in proteins, lipids, vitamins, and minerals, with the yolk containing 150-170 g kg-1 proteins and the white containing 110 g kg-1 proteins 6
• Egg peptides have been found to have biological activities, including antioxidant, antimicrobial, antihypertensive, and anticancer activities 6