Dr.

Fuhrmans Top 30 Super Foods

Now that you know the secret formula to health is H = N/C (Health = Nutrients/Calories), its
time to start putting it into practice. There are comprehensive lists of nutrient density scores in
the next chapter. But to make it easy for you to find the very best foods, Ive listed my Top 30
Super Foods below. These are the best foods in the best categories. For weight loss and improved
health, include as many of these foods in your diet as you possibly can.
NUTRIENT
SCORE

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.

Collard Greens, Mustard Greens, Turnip Greens

Kale
Watercress
Bok Choy
Spinach
Broccoli Rabe
Chinese/Napa Cabbage
Brussels Sprouts
Swiss Chard
Arugula
Cabbage
Romaine Lettuce
Broccoli
Red Pepper
Carrot Juice
Tomatoes and Tomato Products
Cauliflower
Strawberries
Pomegranate Juice
Blackberries
Plums
Raspberries
Blueberries
Oranges
Cantaloupe
Beans (all varieties)
Seeds: Flaxseed, Sunflower, Sesame
Pistachio Nuts
Tofu
Walnuts

1000
1000
1000
824
739
715
704
672
670
559
481
389
376
366
344
190300
295
212
193
178
157
145
130
109
100
57104
5278
48
37
34

Nutrient Density Scores

In this chapter, you will find extensive lists of nutrient/calorie-density scores grouped by category based on Aggregate Nutrient Density Index (ANDI). Knowing which foods are high in
nutrient density (and which are low) will make it easier to get the dramatic health benefits of
eating more high-nutrient foods.
For optimal health, I suggest you consume an appropriate number of calories to meet your
needs, keep your sodium intake below 1,000 mg a day, and eat as many foods with high ANDI
scores as possible.
ANDI Scores
ANDI Scores are calculated by evaluating an extensive range of food factors, including vitamins,
minerals, phytochemicals, and antioxidant capacities, based on an equal number of calories for
each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000,
with the highest nutrient foods given a score of 1000.
A complete description of how ANDI scores are calculated appears on
www.EatRightAmerica.com
as well as in my book Eat for Health.
To order, visit www.EatRightAmerica.com or call (877) ERA-4-USA.
Easy-to-get benefits
While nutrient scores are calculated using sophisticated scientific considerations, you dont have
to be a scientist to get the many benefits of high-nutrient food, recipes and menus.
Simply take the information youve learned here , put it into practice, and start on the road to
a thinner, healthier you today!

CALORIES

SODIUM

ANDI

VEGETABLES
Kale, cooked (1.5 cups)
Mustard Greens, cooked (1.5 cups)
Turnip Greens, cooked (1.5 cups)
Watercress, raw (3 cups)
Collard Greens, cooked (1.5 cups)
Kale, raw (1.5 cups)
Bok Choy, cooked (1.5 cups)
Spinach, raw (5 cups)
Broccoli Rabe, cooked (1.5 cups)
Chinese or Napa Cabbage, cooked (1.5 cups)
Spinach, cooked (1.5 cups)
Brussels Sprouts, cooked (1.5 cups)
Swiss Chard, cooked (1.5 cups)
Chinese or Napa Cabbage, raw (1.5 cups)
Chicory Greens, uncooked (1.5 cups)
Arugula, raw (5 cups)
Radish (6 items)
Cabbage, cooked (1.5 cups)
Bean Sprouts, uncooked (1 cup)
Cabbage, raw (1.5 cups)
Kohlrabi (1.5 cups)
Lettuce, Romaine (5 cups)
Broccoli, raw (1.5 cups)
Pepper, red, cooked (1.5 cups)
Radicchio (2 cups)
Broccoli, cooked (1.5 cups)
Turnips, cooked (1 item)
Carrots, cooked (1.5 cup)
Dandelion Greens, cooked (1.5 cups)
Pepper, red, raw (1.5 cups)
Chili Peppers, green, hot (1 item)
Escarole, raw (3 cups)
Mixed Baby Greens (5 cups)
Cauliflower, cooked (1.5 cups)
Cauliflower, raw (1.5 cups)
Pepper, green, raw (1.5 cups)
Artichoke, cooked (1 item)
Carrots, raw (1.5 cups)
Asparagus, cooked (1.5 cups)
Zucchini, raw (2.5 cups)
Tomato, cooked (1 cup)
Pepper, green cooked (1.5 cups)
Tomato, raw (1 item)

55
32
43
11
74
50
31
34
63
20
62
84
52
18
62
25
4
50
53
32
54
48
45
56
18
82
34
81
52
58
18
25
37
43
38
45
60
75
59
45
43
57
22

NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores.
ANDI scores provide a relative ranking based on an equal amount of calories.

45
34
63
42
46
43
87
118
54
18
189
49
470
10
122
27
11
18
11
24
40
22
44
4
18
96
82
136
69
4
3
33
35
28
45
7
114
126
38
28
26
4
6

1000
1000
1000
1000
1000
896
824
739
715
704
697
672
670
600
591
559
554
481
444
420
393
389
376
366
359
342
337
336
329
328
323
322
300
295
285
258
244
240
234
209
190
181
164

CALORIES

Jalapeno Peppers (0.13 cup)

Butternut Squash, cooked (1.5 cups)
Eggplant, cooked (1.5 cups)
Bamboo Shoots, canned (1 cup)
Okra, cooked (1.5 cups)
Mushrooms, raw (1.5 cups)
Celery (2 items)
Zucchini, cooked (1.5 cups)
Alfalfa Sprouts (1 cup)
Snow or sugar peas, raw (1.5 cups)
Mushrooms, cooked (1.5 cups)
Snow or sugar peas, cooked (1.5 cups)
Sun Dried Tomatoes (0.5 cup)
Lettuce, Iceberg (5 cups)
Rhubarb, cooked (1 cup)
Beets, cooked (1.5 cups)
Sweet Potato, cooked (1.5 cups)
Leeks, cooked (2 cups)
String Beans, cooked (1.5 cups)
Green Beans, cooked (2 cups)
Tomatillo (2 items)
Green Peas, cooked (1.5 cups)
Garlic Clove (1 item)
Cucumber (1 item)
Onions, cooked (0.33 cup)
Spaghetti Squash, cooked (1.5 cups)
Onions, raw (0.5 cup)
Acorn Squash, cooked (1.5 cups)
Corn, sweet, white, cooked (1.5 cups)
Potatoes, Flesh and skin, baked (1 item)
Parsnips (1.5 cups)
Potatoes, Flesh only, baked (1.5 cups)
Yams, cooked (1.5 cups)
Olives, (3 items)
Water chestnuts (1 cup)

7
122
50
25
53
23
11
43
10
40
66
101
70
38
25
112
378
109
65
87
22
202
4
45
31
63
34
172
266
142
166
170
266
36
70

SODIUM

ANDI

0
12
1
9
14
4
64
8
2
4
5
10
566
28
5
196
134
36
6
2
1
7
1
6
2
42
2
12
42
11
23
9
20
408
11

164
156
149
144
139
135
135
132
130
127
119
113
113
110
106
97
83
80
75
74
72
70
58
50
50
49
47
46
44
43
37
31
23
24
19

CALORIES

SODIUM

ANDI

FRUIT
Strawberries (1.5 cups)
Blackberries (1.5 cups)
Plums (1.5 cups)
Raspberries (1.5 cups)
Lemon Juice (1teaspoon)
Blueberries (1.5 cups)
Papaya (1.5 cups)
Orange (1 item)
Grapefruit (1.5 cups)
Cantaloupe (1.5 cups)
Lime Juice (1 teaspoon)
Kiwi (2 items)
Watermelon (2.5 cups)
Peach (1 item)
Apple (1 item)
Tangerine, (2 items)
Cherries (1.5 cups)
Pineapple, (1.5 cups)
Figs, fresh (3 items)
Apricots fresh (4 items)
Mango, (1 item)
Prunes (0.25 cup)
Pears, (1 item)
Honeydew (1.5 cups)
Nectarine (1.5 cups)
Avocado, (half)
Cranberries, dried, sweetened (0.33 cup)
Grapes, (1.5 cups)
Banana, (1 tem)
Apricots, dried, unsweetened (0.33 cup)
Figs, dried (0.25 cup)
Dates (0.25 cup)
Raisins (0.25 cup)

69
93
114
96
1
123
82
62
144
82
1
93
114
38
72
89
137
112
111
67
135
102
96
96
91
182
123
92
105
104
124
125
108

2
2
0
2
0
2
6
0
0
38
0
5
4
0
1
3
0
2
2
1
4
1
2
48
0
3
1
3
1
4
5
1
4

212
178
157
145
141
130
118
109
102
100
99
97
91
73
72
72
68
64
62
60
51
47
46
45
41
37
34
31
30
29
25
19
16

CALORIES

SODIUM

ANDI

46
46
98
41
41
150
112
144
117

140
653
71
24
656
10
2
5
7

365
365
344
342
342
193
86
55
16

230
225
209
294
227
198
218
245
254
231
269
216
69
219

4
2
4
18
2
7
298
2
25
4
11
4
9
10

104
100
94
84
83
82
70
61
58
58
57
46
37
26

230
183
187
211
214
196
212
197
58
241

1
3
0
10
2
1
0
5
0
1

124
48
41
38
37
34
32
27
26
17

178
203
188
188

34
4
5
147

54
26
26
26

FRUIT/VEGETABLE JUICES
Vegetable Juice, low sodium (8 fluid ounces)
Vegetable Juice, regular (8 fluid ounces)
Carrot Juice (8 fluid ounces)
Tomato Juice, low sodium (8 fluid ounces)
Tomato Juice, regular (8 fluid ounces)
Pomegranate Juice, (8 fluid ounces)
Orange Juice (8 fluid ounces)
Cranberry Juice Cocktail (8 fluid ounces)
Apple Juice, unsweetened (8 fluid ounces)
BULK PRODUCTS
BEANS/LEGUMES
Lentils, boiled (1 cup)
Red Kidney Beans, boiled (1 cup)
Great Northern Beans, boiled (1 cup)
Adzuki Beans, boiled (1 cup)
Black beans, boiled (1 cup)
Black Eyed Peas, boiled (1 cup)
Hummus (0.5 cup)
Pinto Beans, boiled (1 cup)
Edamame (1 cup)
Split Peas, boiled (1 cup)
Chick Peas (Garbanzo), boiled (1 cup)
Lima Beans, boiled (1 cup)
Tofu (4 ounces)
Tempeh (4 ounces)
NUTS AND SEEDS
Nuts
Brazil (0.25 cup)
Pistachio Nuts, unsalted (0.25 cup)
Pecans (0.25 cup)
Almonds, unsalted (0.25 cup)
Peanuts, all types, unsalted (0.25 cup)
Walnuts (0.25 cup)
Hazelnuts or filberts (0.25 cup)
Cashew Nuts, unsalted (0.25 cup)
Pine Nuts or Pignolia (1 tablespoon)
Macadamia Nut, unsalted (0.25 cup)
Nut Butter
Tahini or Sesame Butter (2 tablespoons)
Almond (without salt) (2 tablespoons)
Cashew (without salt) (2 tablespoons)
Peanut (2 tablespoons)

CALORIES

SODIUM

ANDI

186
206
118
187

1
4
8
6

78
65
65
52

WHOLE GRAINS
Oats, old fashioned, cooked (1 cup)
Barley, whole grain, cooked (1 cup)
Wild Brown Rice, cooked, (1 cup cooked)
Brown Rice, cooked (1 cup cooked)
Barley, pearled, cooked (1 cup)
Wheat Berries, cooked (1/2 cup)
Cornmeal, whole grain (0.25 cup)
Quinoa, cooked (1 cup)
Millet, cooked (1 cup)
Bulger, cooked (1 cup)

147
193
166
216
193
150
110
222
250
150

2
5
5
10
5
0
11
13
3
10

53
43
43
41
32
25
22
21
19
17

REFINED GRAIN PRODUCTS

Whole Wheat Flour (1/4 cup)
Whole Wheat Pasta, cooked (1 cup)
Oats, quick, cooked (1 cup)
White Pasta, cooked, (1 cup)
White Flour (1/4 cup)
Couscous, cooked (1 cup)
White Rice, long grain, cooked(1 cup)
Corn Pasta, cooked (1 cup)

102
174
147
198
114
176
216
176

1.5
4
2
2
1
8
10
0

31
19
19
18
18
15
12
10

BREADS/CRACKERS
Sprouted Grain Bread, (1 slice)
Whole Grain Bread (2 slices)
Whole Wheat Bread (2 slices)
Whole Wheat Bagel (1 item)
Tortilla, whole wheat (2 items, 67 grams)
Rye Bread (2 slices)
Plain Bagel (1 item)
White Bread (2 slices)
Tortilla, flour (2 items, 64 grams))
English Muffin, enriched (1 item)
Tortilla, corn, (2 items, 52 grams)
Rice Cake Cracker (7 pieces)
Saltines (5 items)
Graham crackers (2 1/2" sq.) (4 items)

130
130
130
181
180
165
195
133
200
134
113
115
64
118

3
253
265
360
500
422
379
340
407
264
23
21
161
169

39
30
25
25
21
20
18
18
15
13
12
12
11
8

SEEDS
Sunflower (0.25 cup)
Sesame (0.25 cup)
Flax (2 tablespoons)
Pumpkin (0.25 cup)
GRAINS

CALORIES

CEREALS
Bran Flakes, (1 cup)
Granola (1 cup)

SODIUM

ANDI

128
598

293
27

64
22

FRESH
Tuna, yellow fin*, cooked, dry heat (4 ounces)
Flounder, cooked, dry heat (4 ounces)
Sole, cooked, dry heat (4 ounces)
Salmon, pink, cooked, dry heat (4 ounces)
Mahi-Mahi*, cooked, dry heat (4 ounces)
Swordfish**, Cooked, dry heat (4 ounces)
Trout, rainbow, wild, cooked, dry heat (4 ounces)
Snapper*, cooked, dry heat (4 ounces)
Haddock, cooked, dry heat (4 ounces)
Monkfish*, cooked, dry heat (4 ounces)
Cod, Cooked, dry heat (4 ounces)
Grouper*, Cooked, dry heat (4 ounces)
Tilapia, Cooked, dry heat (4 ounces)

158
133
133
169
124
176
170
145
127
110
119
134
195

53
119
119
98
128
130
64
65
99
26
88
60
74

46
41
41
39
39
38
36
35
35
34
31
27
18

CANNED
Salmon (4 ounces)
Tuna*, in water (4 ounces)

158
145

628
428

42
36

SHELLFISH
Lobster*, Cooked, (4 ounces)
Shrimp, Cooked, (4 ounces)
Scallops, Steamed (4 ounces)

111
112
120

431
254
478

43
38
24

FISH

Fish and shellfish may contain mercury and other pollutants :

** High level of mercury/pollutants
* Intermediate level of mercury/pollutants
MEAT
BEEF*
Ground Beef, 95% lean meat, (4 ounces)
Flank Steak, separable fat & lean, 0 fat (4 ounces)
Beef Top Round, separable fat & lean, 1/8 fat, (4 ounces)
Beef Skirt Steak, separable fat & lean, 0 fat (4 ounces)
Beef Top Sirloin, separable fat & lean, 1/8 fat, (4 ounces)
Ground Beef, 85% lean meat, (4 ounces)
Beef Tenderloin, separable fat & lean, 1/8 fat (4 ounces)
Beef Rib Eye Steak, separable fat & lean, 0 fat, (4ounces)
Beef NY Strip Steak, separable fat & lean, 1/8 fat, (4 ounces)
Beef Prime Rib (4 ounces) Separable lean & fat, 1/8 fat,
* cooking method-broiled

194
213
231
289
275
284
302
300
317
437

73
63
46
104
63
82
61
60
76
70

29
27
22
21
20
20
18
18
16
12

CALORIES

SODIUM

ANDI

VEAL
Veal Loin, separable lean & fat, roasted (4 ounces)

246

105

17

BISON
Bison, Top Sirloin, separable lean only, broiled (4 ounces)
Bison, Chuck Roast, separable lean only, braised (4 ounces)

193
218

60
64

39
36

LAMB
Lamb, Leg, separable fat & lean 1/8 fat, broiled (4 ounces)
Lamb, ground, broiled (4 ounces)
Lamb, Loin Chops, separable lean only, 1/8 inch fat,
broiled (4 ounces)

274
321

76
92

20
18

337

88

16

PORK
Pork Tenderloin, separable lean & fat, roasted (4 ounces)
Pork Chops, center cut, separable lean, broiled (4 ounces)
Pork Loin, Whole, separable lean & fat, roasted (4 ounces)
Ham, Cured, Boneless, separable lean & fat, roasted (4 ounces)
Pork Baby Back Ribs, separable lean & fat, roasted (4 ounces)
Bacon, cooked, (2 ounces)

196
272
281
276
420
302

62
65
67
1345
115
1377

34
24
23
17
12
12

POULTRY
Chicken Breast, meat only, roasted (4 ounces)
Turkey, light meat only, roasted (4 ounces)
Turkey, dark meat only, roasted (4 ounces)
Chicken, dark meat only, roasted (4ounces)
Ground Turkey, broiled, (4 ounces)
Chicken Drumstick, meat & skin, roasted (4 ounces)
Chicken Wing, meat & skin, roasted (4 ounces)
Turkey Bacon, Cooked, (2 ounces)

187
177
212
232
266
245
329
217

84
72
90
105
121
102
93
1295

27
25
24
17
16
15
11
9

COLD CUTS
Turkey, white, rotisserie, deli cut (2 ounces)
Ham, 11% fat (2 ounces))
Roast Beef (2 ounces)
Bologna, beef and pork (2 ounces)

64
92
115
175

680
739
480
417

33
24
22
13

HOT DOGS AND SAUSAGE

Tofu Hot Dog (1 item)
Italian sausage, turkey (4 ounces)
Hot Dog, turkey (1 item)
Italian sausage, pork (4 ounces)
Bratwurst, (4 ounces)
Kielbasa, (4 ounces)
Pepperoni (2 ounces)
Hot Dog, beef (1 item)

163
179
102
390
337
352
264
148

330
1052
642
1369
962
1220
1014
513

23
16
13
13
13
11
10
8

CALORIES

SODIUM

ANDI

DAIRY PRODUCTS & EGGS

BEVERAGES
Milk, Nonfat Skim (8 fluid ounces)
Milk, Low Fat 1% (8 fluid ounces)
Milk, Whole 3.3% (8 fluid ounces)
Chocolate Milk, low fat (8 fluid ounces)
Half & Half (2 Tablespoons)
Heavy Whipping Cream (2Tablespoons)

83
105
146
158
39
104

103
127
98
152
12
11

36
28
20
19
10
2

CHEESE
Feta Cheese (2 ounces)
Cottage Cheese, low fat (1 cup)
Mozzarella Cheese, part skim (2 ounces)
Ricotta, part skim (1/2 cup)
Swiss cheese (2 ounces)
Parmesan (2 tablespoons)
Mozzarella Cheese, whole mile (2ounces)
Gouda (2 ounces)
Provolone (2 ounces)
Cottage Cheese (1 cup)
Gruyere Cheese (2 ounces)
Muenster (2 ounces)
Blue Cheese (2 ounces)
Brie (2 ounces)
Monterey Jack (2 ounces)
Ricotta, whole milk (2 ounces)
Cheddar Cheese (2 ounces)
Cream Cheese, low fat (2 ounces)
Goat Cheese (2 ounces)
Cream Cheese (2 ounces)
Neufchatel, (2 ounces)

150
163
144
170
215
43
170
202
199
216
234
209
200
189
211
214
229
139
206
193
148

633
918
351
154
109
153
356
464
497
850
191
356
791
357
304
103
352
178
292
182
226

21
18
16
16
15
15
14
13
13
13
13
12
12
12
12
11
11
8
8
4
4

74

70

27

80
90
246
180
130
130
170

115
110
92
130
100
95
85

30
24
17
16
16
15
9

EGGS
Egg (1 item)
YOGURT
Plain Yogurt, non-fat, (1 cup)
Plain Yogurt, low-fat, (1 cup)
Tofu Yogurt (1 cup)
Plain Yogurt, whole milk (1 cup)
Fruit Yogurt, non fat, (1 cup)
Fruit Yogurt, low-fat, (1 cup)
Fruit Yogurt, whole milk (1 cup)

CALORIES

NON DAIRY MILK

Soy Milk (8 fluid ounces)
Hemp Milk (8 fluid ounces)
Almond Milk (8 fluid ounces)
Rice Milk (8 fluid ounces)

SODIUM

ANDI

125
100
211
120

132
5
14
86

33
27
19
10

42
20
20
27
27
46
41
18
18
59
59
66
66
164
203
291

6
20
321
259
32
24
307
236
2
214
2
175
15
15
19
24

372
248
248
197
197
163
163
76
76
49
49
28
28
29
21
16

FAST FOODS
Cheese Pizza (2 slices)
281
Biscuit w/ Egg & Bacon, fast food (1 item)
457
Fast Food Cheeseburger (1 item)
287
Fish Filet, Batter Coated, Fried (4 ounces)
263
French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) 242

672
999
495
603
140

17
11
11
10
7

FROZEN DESSERTS
Vanilla Ice Cream (1 cup)
Sherbet, all flavors (1 cup)
Frozen Fruit & Juice Bar (1 item)
Vanilla Frozen Yogurt (1 cup)
Ice Pop or Popsicle (1 item)

115
68
4
125
7

9
9
9
8
0

PREPARED FOODS
CANNED FOODS
Pumpkin, canned (0.5 cup)
Tomato Sauce, no salt added (1/4 cup)
Tomato Sauce, (1/4 cup)
Tomato Paste (2 Tablespoons)
Tomato Paste, no salt added, (2 Tablespoons)
Tomato, whole, diced, no salt added, (1 cup)
Tomato, whole, diced (1 cup)
Green Beans (3/4 cup)
Green Beans, no salt added, (3/4 cup)
Green Peas, (1/2 cup)
Green Peas, no salt added, (1/2 cup)
Yellow Corn, (1/2 cup)
Yellow Corn, no slat added (1/2 cup)
Peaches, halves, canned in own juice (1.5 cups)
Peaches halves, canned in light syrup (1.5 cups)
Peaches halves, canned in heavy syrup (1.5 cups)

289
213
75
221
42

CALORIES

SNACKS
Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz)
Milk Chocolate Candy Bar (1.5 oz)
Popcorn, air popped, no salt (4 cups) (4 cups)
Hard Pretzels, salted (60 grams) (10 items)
Fruit Roll Ups (1 item)
Chocolate Pudding (1 cup)
Potato Chips, salted (1 ounce)
Plain Granola Bar, (1 item)
Chocolate Sandwich Cookie with Creme Filling (3 items)
Toaster Pastry (1 item)
Fig Bar (2 items)
Popcorn, oil popped, no salt (4 cups) (44 grams)
Corn Puffs, cheese flavored (1 ounce)
Chocolate Chip Cookies, ready to eat (3 items)
Apple Pie, Prepared (1 slice)
Corn chips, plain (1 ounce)
Pound Cake (1 slice)
Chocolate Cake with Frosting (1 slice)

SODIUM

ANDI

254
235
122
229
50
309
152
115
140
219
111
229
157
147
411
153
291
235

4
35
1
814
55
835
168
72
145
214
112
1
298
89
327
179
298
214

34
21
16
13
12
11
11
11
9
8
8
8
8
7
6
6
5
5

BEVERAGES
Beer, 12 oz (12 fluid ounces)
Wine, (4 fluid ounces)
Cola (8 fluid ounces)

139
80
60

14
6
25

7
3
1

SPREADS/DIPS
Apple Butter (1 tablespoon)
All Fruit Preserves (1 tablespoon)
Margarine (1 tablespoon)
Jelly (1 tablespoon)
Butter (1 tablespoon)

93
56
101
56
102

8
6
133
6
82

3
3
3
1
1

SWEETENERS
Maple Syrup ((2 tablespoons)
Brown Sugar (1 tablespoon))
Corn Syrup (2 tablespoons)
Honey (1 tablespoon)
White Granulated Sugar (1 tablespoon)

104
34
128
64
49

4
1
28
1
0

4
2
1
1
0

OILS
Vegetable oil (1 tablespoon)
Olive Oil (1 tablespoon)

120
119

0
0

9
9

OTHER