What is the single healthiest, most nutritionally dense food besides spirulina, kale, beef liver, and sardines?

From the Guidelines

Eggs are the single healthiest, most nutritionally dense food beyond spirulina, kale, beef liver, and sardines, due to their high content of essential nutrients and bioavailability. A whole egg contains nearly every nutrient needed by the human body, including high-quality protein with all essential amino acids, healthy fats, vitamins A, D, E, K, B12, and various B vitamins, along with minerals like selenium, phosphorus, and zinc 1. The yolk is particularly nutrient-rich, containing choline which is essential for brain health and development. Eggs are also highly bioavailable, meaning the nutrients they contain are efficiently absorbed by the body. A typical serving of two large eggs provides about 12 grams of protein and only about 150 calories, making them nutrient-dense without being calorie-heavy.

Some key points to consider when evaluating the nutritional density of foods include:

• Nutrient density is defined in terms of nutrients per calorie or per serving 1
• Foods that are high in nutrients in amounts that help achieve and maintain a healthy body weight are considered nutrient-dense 1
• A healthy eating pattern includes a variety of vegetables, fruits, whole grains, and healthy protein sources, and limits or does not include red and processed meats, sugar-sweetened beverages, and highly processed foods and refined grain products 1
• Eggs are a low-cost source of high-quality protein, vitamins, and minerals, making them a nutrient-dense food option 1

For maximum nutritional benefit, consume whole eggs rather than just egg whites, and choose pasture-raised eggs when possible as they typically contain higher levels of omega-3 fatty acids and fat-soluble vitamins compared to conventional eggs. Overall, eggs are a nutritious and affordable food option that can be part of a healthy eating pattern.

From the Research

Nutritional Value of Eggs

• Eggs are a good source of high-quality protein and contain various vitamins and minerals, including choline, lutein, and zeaxanthin, which have functions that go beyond nutrition and protect against chronic disease 2.
• Eggs have a perfect balance and diversity of nutrients, high digestibility, and an affordable price, making them a basic food for humans 3.
• Eggs provide essential fatty acids, proteins, choline, vitamins A and B12, selenium, and other critical nutrients at levels above or comparable to those found in other animal-source foods 4.

Health Benefits of Egg Consumption

• Epidemiologic evidence and clinical trials have found no links between egg intake and increased risk for heart disease 2.
• Egg consumption is associated with increased daily intake of protein, polyunsaturated, monounsaturated and total fat, α-linolenic acid, docosahexaenoic acid (DHA), choline, lutein + zeaxanthin, vitamin D, potassium, phosphorus, and selenium in children and adolescents 5.
• Maternal consumption of eggs during lactation may enhance the breast-milk composition of certain nutrients, contributing to the nutrition and potentially also to the development of breastfed children 6.

Egg Consumption and Nutrition

• Eggs are a nutritionally complete food that can help address poverty and nutrition in very poor rural households through homestead chicken-and-egg production 4.
• Egg consumption is positively related to daily lutein + zeaxanthin and DHA intake, particularly in children and adolescents from lower socioeconomic backgrounds 5.
• Cultural and economic factors can influence egg consumption, with regional differences in intake levels and associations with socioeconomic status 4, 6.