Which of the following is an example of a nutrient-dense food, Quizlet?

January 10, 2026 •

3 min read

Globally, diets are often energy-rich but nutrient-poor. For a Quizlet question asking, 'Which of the following is an example of a nutrient-dense food?', the answer relies on understanding the high ratio of vitamins, minerals, and other beneficial compounds relative to a food's calorie content.

Quick Summary

This guide defines nutrient-dense foods, differentiates them from calorie-dense options, and provides specific examples frequently seen in quiz-style questions, such as those on Quizlet. It details how to identify healthy choices, outlines their benefits, and offers a comparison to help inform dietary decisions.

Key Points

Definition of Nutrient Density: Nutrient-dense food provides a high ratio of vitamins, minerals, and other beneficial nutrients to its calorie count.
Common Quiz Answers: In Quizlet scenarios, correct answers are typically whole foods like salmon, low-fat yogurt, or fresh fruits and vegetables.
Identify Whole Foods: Nutrient-dense options are usually minimally processed, unlike empty-calorie foods such as soda, candy, or processed snacks.
Check Nutrition Labels: Compare labels to choose foods with more fiber, protein, vitamins, and minerals, and less added sugar, saturated fat, and sodium.
Health Benefits: Prioritizing nutrient-dense foods supports better energy, weight management, and a reduced risk of chronic diseases.

What Defines a Nutrient-Dense Food?

At its core, a nutrient-dense food is one that is packed with high levels of nutrients but is relatively low in calories. These foods provide a substantial amount of vitamins, minerals, fiber, complex carbohydrates, lean protein, and healthy fats for the energy they contain. This is in direct contrast to "empty-calorie" or calorie-dense foods, which offer many calories but few vital nutrients. Examples of empty-calorie foods include sugary drinks, candies, and highly processed snacks.

When faced with a quiz question, the most nutrient-dense option will be the one closest to its natural state and least processed. For instance, in a common multiple-choice question on platforms like Quizlet, the correct answer is often a whole food rich in key nutrients. According to one quiz result, salmon was identified as a nutritionally dense food compared to options like boxed cereal or macaroni and cheese. Another Quizlet example correctly identifies low-fat yogurt as a nutrient-dense choice over sugary alternatives.

Key Examples of Nutrient-Dense Foods

To ace your next nutrition quiz, remember these categories and specific examples of nutrient-dense options:

Fruits: Fresh fruits are loaded with vitamins, minerals, and fiber. Good examples include berries, citrus fruits, and cantaloupe.
Vegetables: Especially dark green leafy vegetables like kale, spinach, and broccoli, which are rich in vitamins K, C, and iron.
Lean Proteins: Sources like salmon, skinless chicken breast, and eggs provide high-quality protein and essential fatty acids.
Whole Grains: Whole-grain bread, brown rice, oatmeal, and quinoa offer fiber and complex carbohydrates that provide sustained energy.
Legumes: Beans, lentils, and peas are excellent sources of protein, fiber, and various minerals.
Nuts and Seeds: While higher in calories, a moderate serving of nuts or seeds provides healthy fats, protein, and fiber.
Low-Fat Dairy: Low-fat milk, yogurt, and cheese offer calcium and protein without excessive saturated fat.

How to Choose Nutrient-Dense Options

Making the switch from calorie-dense to nutrient-dense foods is often a simple trade-off that yields significant health benefits. The key is to prioritize whole foods over processed ones and to read nutrition labels carefully. By focusing on ingredients and nutrition facts, you can easily determine which items are the most beneficial.

Comparison Table: Nutrient-Dense vs. Calorie-Dense


Food Type	Nutrient-Dense Example	Calorie-Dense Example	Key Difference
Grain	Oatmeal	Frosted Cereal	Oatmeal is a whole grain rich in fiber; frosted cereal has added sugars.
Protein	Baked Salmon	Fried Chicken Strips	Salmon offers omega-3s and lean protein; fried strips add unhealthy fats and sodium.
Dairy	Low-Fat Yogurt	Ice Cream	Yogurt provides protein and calcium with less fat and sugar.
Snack	Handful of Nuts	Bag of Potato Chips	Nuts offer protein, fiber, and healthy fats; chips are high in sodium and saturated fat.
Beverage	Water with Fruit	Soda	Water hydrates without added sugars; soda provides empty calories.

The Benefits of a Nutrient-Dense Diet

Consuming a diet rich in nutrient-dense foods offers a wide range of health advantages. By fueling your body with the nutrients it needs, you can support overall wellness and help manage your weight without constant hunger. The positive effects include:

Improved Energy Levels: Nutrient-rich foods like whole grains and lean proteins provide sustained energy, helping you feel energized throughout the day.
Weight Management: Nutrient-dense foods often have more fiber and protein, promoting a feeling of fullness that can help you consume fewer calories overall.
Reduced Risk of Chronic Disease: A diet based on nutrient-dense foods can lower the risk of conditions like heart disease, type 2 diabetes, and certain cancers.
Enhanced Mood and Cognitive Function: A healthy diet can support better blood sugar control and provide essential micronutrients that are important for brain health and mood regulation.
Better Digestive Health: High-fiber foods, such as fruits, vegetables, and legumes, support a healthy gut microbiome and can help with digestion.

Conclusion: Scoring High on Your Nutrition Knowledge

For a question like "Which of the following is an example of a nutrient-dense food, Quizlet?", the answer will always point toward whole, minimally processed items that offer a high concentration of vitamins, minerals, and other beneficial substances relative to their calorie count. By prioritizing foods like salmon, low-fat yogurt, and colorful produce over processed options, you'll not only get the correct answer but also make healthier choices for your long-term well-being.

How Can I Eat More Nutrient-Dense Foods?

Frequently Asked Questions

A nutrient-dense food is high in beneficial nutrients, such as vitamins and minerals, but relatively low in calories.

An empty-calorie food is high in calories but low in nutrients. Examples include candy, soda, and fried snacks.

Yes, salmon is a nutrient-dense food because it is an excellent source of protein and omega-3 fatty acids with a high nutritional value relative to its calories.

Nutrient-dense foods are typically whole and unprocessed (like fruits and vegetables), while calorie-dense foods are often highly processed with added sugars, salts, or unhealthy fats.

Most fruits and vegetables are excellent examples of nutrient-dense foods, especially brightly colored and dark leafy greens, which contain a wealth of vitamins and minerals.

Nutrient-dense foods often contain fiber and protein, which promote satiety and help you feel fuller for longer on fewer calories, aiding in weight management.

Yes, you can compare nutrition labels by looking for foods with a higher percentage of vitamins, minerals, and fiber, and a lower amount of added sugars and saturated fat.