Nutrient Density of Foods

This information has been reviewed and adapted for use in South Carolina by J. G. Hunter, HGIC Information Specialist, and K. L. Cason, Professor, State EFNEP Coordinator, Clemson University. (New 11/06.)

HGIC 4062


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Why is an apple a better choice than a bag of pretzels? They have roughly the same number of calories, but nutrients count, too. The apple provides fiber,vitamin C and potassium for an equal number of calories. Therefore, the apple has a higher nutrient density.
A serving of watermelon and a 12-ounce soft drink both have 150 calories. However, the watermelon is more nutrient dense, because it has vitamin C and fiber. The soft drink contains only simple sugars or "empty calories."

What is Nutrient Density?

It is a measure of the nutrients provided per calorie of food, or the ratio of nutrients to calories (energy).
Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense. Eggs, for example, have a high nutrient density, because they provide protein and many vitamins and minerals in proportion their calories.
Nutrient density is a way of evaluating the nutritional quality of a food by comparing the amount of nutrients supplied in relation to the amount of calories supplied. Table 1 compares the key nutrients found per 100 calories of certain representative foods.

Table 1. Nutrient Density of Representative Foods for Key Nutrients
Amount Supplied Per 100 Calories of Food

Food	Protein (g)	Iron (mg)	Zinc (mg)	Thiamin (mg)	Riboflavin (mg)	Niacin (mg)	B6 (mg)	B12 (mcg)
Beef, composite (lean only)	13.7	1.4	3.2	0.04	0.12	1.89	0.17	1.21
Pork, composite (lean only)	11.6	0.5	1.5	0.30	0.15	2.18	0.18	0.36
Lamb, composite (lean only)	13.7	1.0	2.6	0.05	0.16	3.07	0.08	1.27
Veal, composite (lean only)	16.3	0.6	2.6	0.03	0.17	4.30	0.17	0.84
2% Low-fat Milk	6.7	0.1	0.8	0.08	0.33	0.17	0.09	0.73
Regular Soft Drink	0.1	0.1	0.0	---	---	---	---	---
Cinnamon Danish Pastry	1.8	0.5	0.2	0.07	0.07	0.71	---	---
Bagel, plain	3.8	1.3	0.3	0.19	0.11	1.66	0.02	---
Baked Potato, with skin	2.1	1.2	0.3	0.10	0.30	1.51	0.32	---
Apple, raw with skin	0.3	0.3	0.1	0.03	0.02	0.13	0.08	---
Popcorn, air-popped	3.1	0.7	0.9	0.05	0.07	0.51	0.06	---

Calculated from USDA Composition of Foods – Raw, Processed, Prepared. USDA Human Nutrition Information Service. Agriculture Handbook Series (8-1, 1976; 8-9, 1982; 8-10, 1992; 8-11, 1984; 8-13, 1990; 8-14, 1986; 8-17, 1989; 8-18, 1992; 8-19, 1991).