Nutrition Diet: What is an example of a nutrient-dense food?

October 31, 2025 •

3 min read

According to the National Cancer Institute, a nutrient-dense food is rich in nutrients like vitamins, minerals, and lean protein but relatively low in calories. An excellent example of a nutrient-dense food is wild-caught salmon, prized for its potent dose of omega-3 fatty acids, high-quality protein, and essential vitamins.

Quick Summary

Nutrient-dense foods provide a high ratio of nutrients to calories, offering essential vitamins, minerals, and healthy fats. Incorporating examples like salmon, leafy greens, berries, and legumes into your diet supports energy levels, weight management, and overall health by avoiding empty calories.

Key Points

Definition of Nutrient-Dense Food: Foods that contain a high concentration of vitamins, minerals, and other healthy components relative to their calorie count.
Salmon is a Prime Example: As a fatty fish, salmon is rich in omega-3s, high-quality protein, and B vitamins, making it a stellar nutrient-dense choice.
Plant-Based Options Abound: Leafy greens (kale, spinach), berries, legumes, and whole grains are excellent plant-based examples of nutrient-dense foods.
Promotes Overall Health: Incorporating these foods can support weight management, increase energy, and reduce the risk of chronic diseases.
Avoid Empty Calories: Nutrient-dense eating is the opposite of consuming empty calories found in calorie-dense, low-nutrient foods like processed snacks.

Understanding Nutrient Density

Nutrient density is a critical concept in a healthy eating plan. It refers to the amount of nutrients—including vitamins, minerals, fiber, and protein—a food provides relative to its calorie count. The goal is to maximize your nutritional intake without consuming excessive calories. The opposite, calorie-dense but nutrient-poor foods, are often high in added sugars, saturated fats, and sodium, and are associated with negative health outcomes.

By focusing on nutrient-dense options, you can help manage your weight, prevent nutrient deficiencies, and lower your risk of chronic diseases such as heart disease and type 2 diabetes. This article explores some prime examples of nutrient-dense foods and how they can fuel a healthier lifestyle.

Salmon: A Top Example of a Nutrient-Dense Food

One of the most frequently cited and powerful examples of a nutrient-dense food is salmon, particularly wild-caught varieties. This fatty fish offers a robust nutritional profile that supports various bodily functions:

Benefits of Salmon

Rich in Omega-3 Fatty Acids: Salmon is one of the best sources of EPA and DHA, essential omega-3 fatty acids that are vital for brain and heart health, and possess strong anti-inflammatory properties.
High-Quality Protein: With 22–25 grams of protein per 100-gram serving, salmon is excellent for muscle maintenance, tissue repair, and providing a feeling of fullness.
Packed with B Vitamins: This fish is an excellent source of several B vitamins, including B12, B3 (Niacin), and B6, which are essential for energy production and neurological function.
Source of Selenium: Salmon is loaded with the trace mineral selenium, an important antioxidant that supports immune function and thyroid metabolism.

Nutrient-Dense Plant-Based Foods

While animal products like salmon are nutrient powerhouses, the plant kingdom offers an incredible variety of nutrient-dense options. Incorporating a mix of these foods ensures you receive a broad spectrum of vitamins, minerals, and antioxidants.

Examples of Plant-Based Nutrient-Dense Foods

Leafy Greens: Vegetables like kale and spinach are extremely low in calories but are concentrated sources of vitamins A, C, and K, as well as minerals like calcium and iron.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, fiber, and various vitamins, supporting brain health and reducing inflammation.
Legumes and Beans: Lentils, chickpeas, and black beans are excellent sources of plant-based protein, fiber, and essential minerals like iron and folate.
Nuts and Seeds: Chia seeds, almonds, and walnuts are packed with healthy fats, fiber, protein, and minerals, promoting heart and brain health.
Whole Grains: Quinoa and brown rice are superior to their refined counterparts, providing fiber, B vitamins, and complex carbohydrates for sustained energy.

Comparing Nutrient Density

Choosing nutrient-dense foods over their calorie-dense counterparts is a simple way to improve your overall diet. Here's a comparison to illustrate the difference:


Feature	Nutrient-Dense Food (Example: Kale)	Calorie-Dense Food (Example: Potato Chips)
Calories (per serving)	Very low (approx. 11 kcal per cup)	High (approx. 150+ kcal per ounce)
Nutrient Content	Extremely high in vitamins A, C, K, and antioxidants	Very low; provides mostly empty calories
Fiber	High (1 gram per cup)	Low to negligible
Healthy Fats	Negligible	Often high in unhealthy saturated or trans fats
Health Impact	Supports immune system, vision, and bone health	Contributes to high calorie intake and poor nutrition

This table highlights how mindful food choices can lead to a more effective and wholesome diet. Swapping a bag of chips for a handful of nuts or a side salad can dramatically increase your nutrient intake for a similar or lower calorie cost.

How to Include Nutrient-Dense Foods in Your Diet

Integrating more nutrient-dense foods doesn't have to be complicated. Small substitutions can make a big difference in your overall nutritional intake.

Meal Swaps: Replace white rice with quinoa or brown rice.
Snack Smarter: Opt for fruits, nuts, or chopped vegetables with hummus instead of chips or pastries.
Boost Your Meals: Add leafy greens to smoothies, salads, or stir-fries.
Prioritize Lean Proteins: Include fatty fish like salmon or plant-based proteins like lentils in your main dishes.

Conclusion

Understanding what is an example of a nutrient-dense food is the first step toward building a healthier eating pattern. By prioritizing foods like salmon, kale, berries, and legumes, you can ensure your body receives the vitamins, minerals, and other essential compounds it needs to thrive. These choices help you get the most nutritional value out of every calorie, supporting long-term health, weight management, and energy levels. Making small, conscious shifts toward more nutrient-dense foods is a simple yet powerful investment in your overall well-being. For more information on healthy eating, visit the American Heart Association.

Frequently Asked Questions

Calorie-dense foods contain a high number of calories but few nutrients (e.g., soda, chips). Nutrient-dense foods, like broccoli or salmon, offer a large amount of nutrients for relatively few calories.

Yes, most nuts and seeds are nutrient-dense as they are packed with healthy fats, protein, fiber, and minerals. However, some can be higher in calories, so portion control is key.

Cooking can slightly alter the nutritional content. For instance, cooking spinach can reduce oxalates, improving calcium and iron absorption. Steaming or boiling are often preferred to preserve nutrients.

You can make your breakfast more nutrient-dense by adding berries, nuts, or seeds to your oatmeal or yogurt. Choosing whole grains over refined ones, like whole-wheat toast with avocado, also helps.

Yes, since nutrient-dense foods are often high in fiber and protein, they promote satiety and can help you feel fuller longer, which aids in weight management.

Some of the most highly-regarded nutrient-dense foods include fatty fish like salmon and sardines, leafy greens like kale and spinach, eggs, and liver.

Dark chocolate with a high cocoa content (70% or more) is considered nutrient-dense due to its high levels of antioxidants and minerals, though it is also more calorie-dense than most fruits or vegetables.