World's Best Nutrient Density Scoring System™

The Numbers Behind Our Comprehensive Nutrient Density Scoring System™


Nutrient Density Score™ Data Points


Overall Most Nutrient-Dense Foods Ranked


Essential And Conditionally Essential Nutrients


Bioavailability And Solubility Legends, 1 Per Nutrient


Nutrient-Dense Foods In A Diverse Selection


Food Preparation And Sourcing Recommendations, 1 Per Food


Strategically Crafted Food Groups To Optimize Nutrient Intake


Languages Available For Worldwide Accessibility

State law allows the provision of nutritional advice but does not authorize the diagnosis, prevention, or treatment of medical conditions. Consult a licensed health practitioner for medical advice. As required by California BPC § 2068.


Our TRACKER CHART products come in 20 languages.

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FAQ: Frequently Asked Questions

How do you define the concept of nutrient density?

Nutrient density is about min-maxing our food choices to optimize nutritional intake. This approach involves maximizing the presence of essential and beneficial nutrients, including micronutrients (like vitamins and minerals), macronutrients (such as fats, proteins, and fiber), and 'super nutrients' (notably antioxidants and enzymes). Simultaneously, it's about minimizing the less beneficial components in our diet. This strategy is centered on enhancing the overall nutrient profile of the foods we consume, ensuring that we focus on foods rich in a wide array of these vital nutrients, thereby optimizing the quality and diversity of our nutritional intake.

What are nutrient dense foods?

The most nutrient dense foods are those that offer the greatest value in terms of bioavailable and absorbable nutrients sourced directly from nature. These are the rich, wholesome foods that our ancestors consumed and to which our human bodies have been finely tuned to digest over millennia. Such foods inherently contain a complex array of essential vitamins, minerals, fats, proteins, carbohydrates, antioxidants, and raw enzymes.

How many different nutrients does the human body require?

Though the exact number of essential nutrients hasn't been officially determined, over the past century or so, humans have uncovered many vital nutrients necessary for life. The absence of these nutrients has been linked to specific diseases, such as scurvy resulting from a vitamin C deficiency, which notably affected sailors and explorers on their sea voyages to uncharted regions centuries ago. Our company has identified about 50 essential and conditionally essential nutrients, all backed by credible sources and solid data. Additionally, the most nutrient-dense foods providing these nutrients are also rich in other lesser-known, yet-to-be-discovered, or unmeasured nutrients that are still beneficial. This highlights the importance of selecting nutrient-dense foods for their established benefits and their potential to offer a broader spectrum of nutrients, a prospect continuously supported by ongoing research and discoveries.

What is the difference between essential and conditionally essential nutrients?

Essential nutrients, which the body cannot produce and must be obtained from external sources, are required for human life. Conditionally essential nutrients, on the other hand, are compounds that the body can create but may face challenges due to factors such as nutrient deficiencies or specific health conditions. Our investment in researching and including both essential and conditionally essential nutrients in our data sets us apart from others.

Why does bioavailability matter in the context of nutrition from real foods?

Bioavailability is crucial in the context of nutrition from real foods, as it significantly influences how effectively the body can absorb and utilize nutrients. Key factors affecting bioavailability include antinutrients, enzyme inhibitors, and the effects of cooking. Antinutrients like phytates, found in grains and legumes, can hinder the absorption of essential minerals. Enzyme inhibitors in various foods can interfere with nutrient digestion and absorption. The impact of heat during cooking is also pivotal; for example, cooking increases the bioavailability of lycopene in tomatoes but can diminish the levels of vitamin C. Additionally, the presence of fats can enhance the absorption of fat-soluble vitamins, whereas fiber can bind to certain nutrients, reducing their uptake. Understanding these elements is essential to maximize the nutritional value of real foods, as it helps in choosing the right food combinations and preparation methods to optimize nutrient absorption.

How do you account for the bioavailability of nutrients in real foods?

While there is solid data on bioavailability for many nutrients, it's important to note that this information is not comprehensive for all nutrients and all factors. To address this, The Nutrient Density Chart™ has incorporated a bioavailability legend into our products, such as our books. This legend helps users understand if a certain factor generally increases or decreases the bioavailability of a specific nutrient.

The legend provides a quick reference to gauge how different factors like heat, the source of the nutrient (animal or plant-based), and preparation techniques (like sprouting, soaking, or germinating) can impact the absorption of nutrients. This feature is particularly valuable as it acknowledges the complexities and variations in nutrient bioavailability, guiding users to make more informed choices about their diet.

By including this bioavailability legend, The Nutrient Density Chart™ aims to equip users with the knowledge to optimize their nutrient intake, even in the absence of complete data for every nutrient and interaction. This approach enhances the practicality and usefulness of our products for those seeking to understand and improve their nutritional intake.

What sources does your product reference for its data?

The foundation of our products at the Nutrient Density Chart™ is exceptionally strong, thanks to our reliance on two main branches of credible sources: the Food Composition Database standards by the Food and Agriculture Organization of the United Nations (FAO), and the Peer-Reviewed Scientific Journals from The American Society for Nutrition, particularly from renowned journals such as The Journal of Nutrition (JN) and The American Journal of Clinical Nutrition (AJCN). The FAO's global standards provide a comprehensive framework for food composition data​​​​​​, and the scholarly input from JN and AJCN ensures our products are informed by thorough and respected research in the field of nutrition science​​. This meticulous combination of authoritative global standards and respected scientific literature makes our products highly credible and capable of standing up to analysis.

What is the difference between natural nutrients and synthetic nutrients?

Our company's foundation is built on the understanding that the nutrients found in real food are fundamentally different from those in synthetic, fortified supplements commonly seen in processed foods or multivitamins. Real food provides nutrients that are accompanied by numerous other compounds, some of which are yet to be discovered or measured. In contrast, synthetic nutrients are produced through a manufacturing process. This distinction is crucial, particularly in cases like Vitamin A, where excessive consumption through supplements can be toxic - a risk not typically associated with natural food sources. Recognizing these differences, our company was established with a commitment to focus on the most nutrient-dense sources of each essential nutrient from real food rather than synthetic alternatives.

How do I use your products?

At The Nutrient Density Chart™, our two distinct product lines cater to different customer needs. Our Tracker Chart Products are ideal for those who want to focus on using the product right away without the complexities of in-depth nutritional analysis. Designed for simplicity and accessibility, these products allow users to easily track essential nutrients and support a balanced diet, making the process more manageable and less time-consuming.

Alternatively, our Data Chart Products are tailored for customers seeking a comprehensive approach to nutrition. These products provide detailed insights by analyzing data from international food composition databases and peer-reviewed scientific journals, catering to those who desire an in-depth understanding of nutrition and wish to make informed dietary decisions based on thorough nutritional science.

What People Are Saying

Ashwinn Krishnaswamy

"He walked me through some of the spreadsheets on the call, and I virtually did not say a word for like 10 minutes. That's how astounded I was."

TikTok @shwinnabego Instagram @shwinnabegobrand

Tank Tolman

"So one of the things that has saved me a ton of time and energy recently when it comes to meal planning is this nutrient density chart."

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Yusuf Richardson

"Words actually can't describe how happy this makes me that someone took the time... labors of love are so transparent."

TikTok @yourjimbff Instagram @yourjimbff

Michael Smoak

"As a nutrient nerd and someone who is just like fired up by this stuff, when I got this in the mail, I was like mind blown!"

TikTok @higherupwellness Instagram @higherupwellness

Christopher Claflin

"The Nutrient Density Chart breaks this problem down by starting with the really important questions like, one, what does our body even need? Two, how do we get these nutrients from the most bioavailable and rich foods? It's more comprehensive than the Food Pyramid... and most recent iteration, MyPlate."

TikTok @christopherclaflin Instagram @christopherclaflin

Ally Renee

"I literally build meals based off of this chart now, so I can know that I'm getting a balanced meal full of macro, micro nutrients."

TikTok @ally.renee1 Instagram @ally.renee1