From the Guidelines
The single most nutritionally dense meal would be a salmon salad bowl with mixed greens, quinoa, and diverse vegetables, as it combines high-quality protein, complex carbohydrates, and an array of colorful vegetables, delivering an exceptional nutritional profile with balanced macronutrients and micronutrients. This meal is supported by the American Heart Association's dietary guidelines, which recommend consuming a variety of fruits and vegetables, whole grains, and lean protein sources 1. The guidelines also emphasize the importance of achieving high nutrient density while keeping energy content within recommended ranges, which can be achieved by choosing foods like salmon, quinoa, and mixed vegetables that are high in nutrients and relatively low in calories.
Some key components of this meal include:
- High-quality protein from wild-caught salmon, providing omega-3 fatty acids, vitamin D, and complete protein
- Complex carbohydrates from quinoa, offering fiber and complete plant protein
- An array of colorful vegetables like kale, spinach, bell peppers, carrots, and broccoli, delivering vitamins, minerals, and antioxidants
- Healthy fats from avocado, contributing to the absorption of fat-soluble vitamins
- Seeds like pumpkin or sunflower seeds, providing additional minerals and protein
The American Cancer Society also recommends choosing whole grains, vegetables, and fruits, and limiting consumption of refined carbohydrates and processed meats 1. This meal aligns with these recommendations, providing a balanced and nutrient-dense profile that supports multiple body systems simultaneously. For maximum benefit, aim for about 4-6 ounces of salmon, 1/2 cup of quinoa, 2-3 cups of mixed vegetables, and 1/4 avocado to create a perfectly balanced, nutrient-dense meal, as supported by the most recent and highest quality study 1.
From the Research
Nutrient-Dense Foods
The concept of nutrient density refers to the amount of essential nutrients provided by a food per unit of energy 2. According to the 2010 Dietary Guidelines for Americans, nutrient-dense foods include all vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, added sugars, and sodium 2.
Examples of Nutrient-Dense Foods
Some examples of nutrient-dense foods include:
- Leafy greens, lettuces, peppers, and cruciferous vegetables 3
- Bivalves such as oysters and mussels, various seafoods, and organ meats 3
- Fruits, whole grains, and nuts [(2,4)]
- Legumes, such as beans and peas 2
Nutrient Profiling
Nutrient profiling is the process of classifying or ranking foods according to their nutritional content 2. This can help identify foods that are nutrient-dense and provide essential nutrients with relatively few calories [(2,4)].
Single Most Nutritionally Dense Meal
While there is no single study that identifies the most nutritionally dense meal, the evidence suggests that meals that include a variety of whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats are likely to be nutrient-dense [(2,4,3,5)]. For example, a meal that includes leafy greens, nuts, and fatty fish such as salmon would provide a high amount of essential nutrients like omega-3 fatty acids, vitamin D, and fiber [(3,5)].