Food Nutrient Density Chart

Growing your own food hydroponically or otherwise is a wonderful way to stay healthy.  When we grow our own food, we’re growing food free of harmful pesticides and herbicides, and we’re eating it at peak freshness so that it contains all the vitamins and minerals we expect.  We also tend to eat more healthy food when we grow it ourselves.

Another tremendous benefit of growing your own food is that you can grow items that are incredibly high in nutrient density that you won’t find at your local supermarket.  That includes watercress, which the CDC recently stated has the highest nutrient density score of any fruit or vegetable on the planet.  Another great example of a healthy and tasty item you can grow at home but won’t find on your supermarket shelves are dandelion greens.

For a complete list of the most nutrient dense fruits and vegetables the CDC investigated, check out the table below, which is also available here.

Item Nutrient Density Score
Watercress 100
Chinese cabbage 91.99
Chard 89.27
Beet green 87.08
Spinach 86.43
Chicory 73.36
Leaf lettuce 70.73
Parsley 65.59
Romaine lettuce 63.48
Collard green 62.49
Turnip green 62.12
Mustard green 61.39
Endive 60.44
Chive 54.8
Kale 49.07
Dandelion green 46.34
Red pepper 41.26
Arugula 37.65
Broccoli 34.89
Pumpkin 33.82
Brussels sprout 32.23
Scallion 27.35
Kohlrabi 25.92
Cauliflower 25.13
Cabbage 24.51
Carrot 22.6
Tomato 20.37
Lemon 18.72
Iceberg lettuce 18.28
Strawberry 17.59
Radish 16.91
Winter squash (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47
a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).


Let's Grow, and Eat Healthy Together!