15 Nutrient Dense Foods
Abounding in water, cucumbers are great for hydration and are delicious when added to a pitcher of water. They are extremely low in calories with only 16 calories per 100gr and make an excellent addition to any salad.
2. Asparagus
Although it gives you the feeling of fullness, it doesn’t actually have many calories, just 20 in a 100gr serving. Grilled asparagus makes an excellent summer dish.
3. Broccoli
Broccoli is one of the healthiest vegetables on the planet. It contains plenty of fiber which helps your digestive system, and even some plant protein. There’s just 34 calories in a 100gr serving. It can be stir-fried or added as a side dish.
4. Zucchini
Zucchini contains only 17 calories in a 100gr serving. There are many ways to include it in your diet, as a stir-fry or a pasta sauce, but you can use it even in bread.
5. Mushrooms
Almost all kinds of mushrooms are low in calories. Chanterelles have just 38 calories in a 100gr serving, portabellas just 22. You can put them in a sauce, a sauté, or even make them into a burger; they will add nothing but earthy flavor and nutrients.
6. Kale
Kale is one of the most nutrient dense foods around; with just 49 calories you get a ton of fiber, vitamins, minerals, phytonutrients, and protein. You can make kale chips, put it in a salad, or include it in wraps.
7. Cauliflower
Cauliflower is known to have anti-inflammatory properties and is beneficial both for your heartyou’re your digestive system. It has just 25 calories in a 100gr serving. You can use it to make delicious pizza crusts.
8. Celery
Celery is the ultimate zero calorie food. Consisting of mostly water, a 100gr serving contains just 16 calories. But, have in mind not to go overboard with dips or spreads or whatever topping you usually prefer.
9. Cabbage
Cabbage has proven beneficial for fighting cancer and heart disease. It can also help with weight loss, and it has just 25 calories per 100gr. Cabbage soup is an excellent way to have a healthy filling meal with very few calories.
10. Onions
A lot of different recipes start with onions. They contain beneficial flavonoids and just 40 per 100gr.
11. Carrots
Apart from being beneficial for your eyesight, carrots also contain anti-inflammatory properties. They are a natural diuretic which can help balance your blood sugar levels. And they only contain 41 calories per 100gr serving.
12. Brussels Sprouts
Cruciferous vegetable like broccoli, cabbage, and cauliflower, Brussels sprouts share many of the same benefits, including being low in calories (just 43 per 100gr).
13. Watermelon
Although sweet and juicy, watermelon is very low in calories. With just 30 in a 100gr serving and abounding in beneficial antioxidants, it really is a guilt-free treat. It’s also efficient in stimulating your metabolism.
14. Oranges
The health benefits of oranges are undeniable. They are packed with vitamin C, and they have just 47 calories per 100gr serving, which is much fewer than many other fruits.
15. Apples
At 52 calories per 100gr serving, apples in fact contain more calories than most of the foods on this list. However, they are abundant in fiber, antioxidants, vitamins, and minerals, which makes them an excellent choice of snack between meals.
Some other nutrient dense foods include beets, lemons, tomatoes, grapefruit, and turnips.
