Dr. Fuhrman’s Top 30 Super Foods Now that you know the secret formula to health is H = N/C (Health = Nutrients/Calories), it’s time to start putting it into practice. There are comprehensive lists of nutrient density scores in the next chapter. But to make it easy for you to find the very best foods, I’ve listed my Top 30 Super Foods below. These are the best foods in the best categories. For weight loss and improved health, include as many of these foods in your diet as you possibly can. NUTRIENT SCORE
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30.
Collard Greens, Mustard Greens, Turnip Greens Kale Watercress Bok Choy Spinach Broccoli Rabe Chinese/Napa Cabbage Brussels Sprouts Swiss Chard Arugula Cabbage Romaine Lettuce Broccoli Red Pepper Carrot Juice Tomatoes and Tomato Products Cauliflower Strawberries Pomegranate Juice Blackberries Plums Raspberries Blueberries Oranges Cantaloupe Beans (all varieties) Seeds: Flaxseed, Sunflower, Sesame Pistachio Nuts Tofu Walnuts
1000 1000 1000 824 739 715 704 672 670 559 481 389 376 366 344 190–300 295 212 193 178 157 145 130 109 100 57–104 52–78 48 37 34
Nutrient Density Scores In this chapter, you will find extensive lists of nutrient/calorie-density scores grouped by category based on ‘Aggregate Nutrient Density Index” (ANDI). Knowing which foods are high in nutrient density (and which are low) will make it easier to get the dramatic health benefits of eating more high-nutrient foods. For optimal health, I suggest you consume an appropriate number of calories to meet your needs, keep your sodium intake below 1,000 mg a day, and eat as many foods with high ANDI scores as possible. ANDI Scores ANDI Scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidant capacities, based on an equal number of calories for each food. After completing the calculations, foods are ranked on a numerical scale of 1 to 1000, with the highest nutrient foods given a score of 1000. A complete description of how ANDI scores are calculated appears on www.EatRightAmerica.com as well as in my book Eat for Health. To order, visit www.EatRightAmerica.com or call (877) ERA-4-USA. Easy-to-get benefits While nutrient scores are calculated using sophisticated scientific considerations, you don’t have to be a scientist to get the many benefits of high-nutrient food, recipes and menus. Simply take the information you’ve learned here , put it into practice, and start on the road to a thinner, healthier you – today!
CALORIES
SODIUM
ANDI
VEGETABLES Kale, cooked (1.5 cups) Mustard Greens, cooked (1.5 cups) Turnip Greens, cooked (1.5 cups) Watercress, raw (3 cups) Collard Greens, cooked (1.5 cups) Kale, raw (1.5 cups) Bok Choy, cooked (1.5 cups) Spinach, raw (5 cups) Broccoli Rabe, cooked (1.5 cups) Chinese or Napa Cabbage, cooked (1.5 cups) Spinach, cooked (1.5 cups) Brussels Sprouts, cooked (1.5 cups) Swiss Chard, cooked (1.5 cups) Chinese or Napa Cabbage, raw (1.5 cups) Chicory Greens, uncooked (1.5 cups) Arugula, raw (5 cups) Radish (6 items) Cabbage, cooked (1.5 cups) Bean Sprouts, uncooked (1 cup) Cabbage, raw (1.5 cups) Kohlrabi (1.5 cups) Lettuce, Romaine (5 cups) Broccoli, raw (1.5 cups) Pepper, red, cooked (1.5 cups) Radicchio (2 cups) Broccoli, cooked (1.5 cups) Turnips, cooked (1 item) Carrots, cooked (1.5 cup) Dandelion Greens, cooked (1.5 cups) Pepper, red, raw (1.5 cups) Chili Peppers, green, hot (1 item) Escarole, raw (3 cups) Mixed Baby Greens (5 cups) Cauliflower, cooked (1.5 cups) Cauliflower, raw (1.5 cups) Pepper, green, raw (1.5 cups) Artichoke, cooked (1 item) Carrots, raw (1.5 cups) Asparagus, cooked (1.5 cups) Zucchini, raw (2.5 cups) Tomato, cooked (1 cup) Pepper, green cooked (1.5 cups) Tomato, raw (1 item)
55 32 43 11 74 50 31 34 63 20 62 84 52 18 62 25 4 50 53 32 54 48 45 56 18 82 34 81 52 58 18 25 37 43 38 45 60 75 59 45 43 57 22
NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. ANDI scores provide a relative ranking based on an equal amount of calories.
45 34 63 42 46 43 87 118 54 18 189 49 470 10 122 27 11 18 11 24 40 22 44 4 18 96 82 136 69 4 3 33 35 28 45 7 114 126 38 28 26 4 6
1000 1000 1000 1000 1000 896 824 739 715 704 697 672 670 600 591 559 554 481 444 420 393 389 376 366 359 342 337 336 329 328 323 322 300 295 285 258 244 240 234 209 190 181 164
CALORIES
Jalapeno Peppers (0.13 cup) Butternut Squash, cooked (1.5 cups) Eggplant, cooked (1.5 cups) Bamboo Shoots, canned (1 cup) Okra, cooked (1.5 cups) Mushrooms, raw (1.5 cups) Celery (2 items) Zucchini, cooked (1.5 cups) Alfalfa Sprouts (1 cup) Snow or sugar peas, raw (1.5 cups) Mushrooms, cooked (1.5 cups) Snow or sugar peas, cooked (1.5 cups) Sun Dried Tomatoes (0.5 cup) Lettuce, Iceberg (5 cups) Rhubarb, cooked (1 cup) Beets, cooked (1.5 cups) Sweet Potato, cooked (1.5 cups) Leeks, cooked (2 cups) String Beans, cooked (1.5 cups) Green Beans, cooked (2 cups) Tomatillo (2 items) Green Peas, cooked (1.5 cups) Garlic Clove (1 item) Cucumber (1 item) Onions, cooked (0.33 cup) Spaghetti Squash, cooked (1.5 cups) Onions, raw (0.5 cup) Acorn Squash, cooked (1.5 cups) Corn, sweet, white, cooked (1.5 cups) Potatoes, Flesh and skin, baked (1 item) Parsnips (1.5 cups) Potatoes, Flesh only, baked (1.5 cups) Yams, cooked (1.5 cups) Olives, (3 items) Water chestnuts (1 cup)
7 122 50 25 53 23 11 43 10 40 66 101 70 38 25 112 378 109 65 87 22 202 4 45 31 63 34 172 266 142 166 170 266 36 70
SODIUM
ANDI
0 12 1 9 14 4 64 8 2 4 5 10 566 28 5 196 134 36 6 2 1 7 1 6 2 42 2 12 42 11 23 9 20 408 11
164 156 149 144 139 135 135 132 130 127 119 113 113 110 106 97 83 80 75 74 72 70 58 50 50 49 47 46 44 43 37 31 23 24 19
CALORIES
SODIUM
ANDI
FRUIT Strawberries (1.5 cups) Blackberries (1.5 cups) Plums (1.5 cups) Raspberries (1.5 cups) Lemon Juice (1teaspoon) Blueberries (1.5 cups) Papaya (1.5 cups) Orange (1 item) Grapefruit (1.5 cups) Cantaloupe (1.5 cups) Lime Juice (1 teaspoon) Kiwi (2 items) Watermelon (2.5 cups) Peach (1 item) Apple (1 item) Tangerine, (2 items) Cherries (1.5 cups) Pineapple, (1.5 cups) Figs, fresh (3 items) Apricots fresh (4 items) Mango, (1 item) Prunes (0.25 cup) Pears, (1 item) Honeydew (1.5 cups) Nectarine (1.5 cups) Avocado, (half) Cranberries, dried, sweetened (0.33 cup) Grapes, (1.5 cups) Banana, (1 tem) Apricots, dried, unsweetened (0.33 cup) Figs, dried (0.25 cup) Dates (0.25 cup) Raisins (0.25 cup)
69 93 114 96 1 123 82 62 144 82 1 93 114 38 72 89 137 112 111 67 135 102 96 96 91 182 123 92 105 104 124 125 108
2 2 0 2 0 2 6 0 0 38 0 5 4 0 1 3 0 2 2 1 4 1 2 48 0 3 1 3 1 4 5 1 4
212 178 157 145 141 130 118 109 102 100 99 97 91 73 72 72 68 64 62 60 51 47 46 45 41 37 34 31 30 29 25 19 16
CALORIES
SODIUM
ANDI
46 46 98 41 41 150 112 144 117
140 653 71 24 656 10 2 5 7
365 365 344 342 342 193 86 55 16
230 225 209 294 227 198 218 245 254 231 269 216 69 219
4 2 4 18 2 7 298 2 25 4 11 4 9 10
104 100 94 84 83 82 70 61 58 58 57 46 37 26
230 183 187 211 214 196 212 197 58 241
1 3 0 10 2 1 0 5 0 1
124 48 41 38 37 34 32 27 26 17
178 203 188 188
34 4 5 147
54 26 26 26
FRUIT/VEGETABLE JUICES Vegetable Juice, low sodium (8 fluid ounces) Vegetable Juice, regular (8 fluid ounces) Carrot Juice (8 fluid ounces) Tomato Juice, low sodium (8 fluid ounces) Tomato Juice, regular (8 fluid ounces) Pomegranate Juice, (8 fluid ounces) Orange Juice (8 fluid ounces) Cranberry Juice Cocktail (8 fluid ounces) Apple Juice, unsweetened (8 fluid ounces) BULK PRODUCTS BEANS/LEGUMES Lentils, boiled (1 cup) Red Kidney Beans, boiled (1 cup) Great Northern Beans, boiled (1 cup) Adzuki Beans, boiled (1 cup) Black beans, boiled (1 cup) Black Eyed Peas, boiled (1 cup) Hummus (0.5 cup) Pinto Beans, boiled (1 cup) Edamame (1 cup) Split Peas, boiled (1 cup) Chick Peas (Garbanzo), boiled (1 cup) Lima Beans, boiled (1 cup) Tofu (4 ounces) Tempeh (4 ounces) NUTS AND SEEDS Nuts Brazil (0.25 cup) Pistachio Nuts, unsalted (0.25 cup) Pecans (0.25 cup) Almonds, unsalted (0.25 cup) Peanuts, all types, unsalted (0.25 cup) Walnuts (0.25 cup) Hazelnuts or filberts (0.25 cup) Cashew Nuts, unsalted (0.25 cup) Pine Nuts or Pignolia (1 tablespoon) Macadamia Nut, unsalted (0.25 cup) Nut Butter Tahini or Sesame Butter (2 tablespoons) Almond (without salt) (2 tablespoons) Cashew (without salt) (2 tablespoons) Peanut (2 tablespoons)
CALORIES
SODIUM
ANDI
186 206 118 187
1 4 8 6
78 65 65 52
WHOLE GRAINS Oats, old fashioned, cooked (1 cup) Barley, whole grain, cooked (1 cup) Wild Brown Rice, cooked, (1 cup cooked) Brown Rice, cooked (1 cup cooked) Barley, pearled, cooked (1 cup) Wheat Berries, cooked (1/2 cup) Cornmeal, whole grain (0.25 cup) Quinoa, cooked (1 cup) Millet, cooked (1 cup) Bulger, cooked (1 cup)
147 193 166 216 193 150 110 222 250 150
2 5 5 10 5 0 11 13 3 10
53 43 43 41 32 25 22 21 19 17
REFINED GRAIN PRODUCTS Whole Wheat Flour (1/4 cup) Whole Wheat Pasta, cooked (1 cup) Oats, quick, cooked (1 cup) White Pasta, cooked, (1 cup) White Flour (1/4 cup) Couscous, cooked (1 cup) White Rice, long grain, cooked(1 cup) Corn Pasta, cooked (1 cup)
102 174 147 198 114 176 216 176
1.5 4 2 2 1 8 10 0
31 19 19 18 18 15 12 10
BREADS/CRACKERS Sprouted Grain Bread, (1 slice) Whole Grain Bread (2 slices) Whole Wheat Bread (2 slices) Whole Wheat Bagel (1 item) Tortilla, whole wheat (2 items, 67 grams) Rye Bread (2 slices) Plain Bagel (1 item) White Bread (2 slices) Tortilla, flour (2 items, 64 grams)) English Muffin, enriched (1 item) Tortilla, corn, (2 items, 52 grams) Rice Cake Cracker (7 pieces) Saltines (5 items) Graham crackers (2 1/2" sq.) (4 items)
130 130 130 181 180 165 195 133 200 134 113 115 64 118
3 253 265 360 500 422 379 340 407 264 23 21 161 169
39 30 25 25 21 20 18 18 15 13 12 12 11 8
SEEDS Sunflower (0.25 cup) Sesame (0.25 cup) Flax (2 tablespoons) Pumpkin (0.25 cup) GRAINS
CALORIES
CEREALS Bran Flakes, (1 cup) Granola (1 cup)
SODIUM
ANDI
128 598
293 27
64 22
FRESH Tuna, yellow fin*, cooked, dry heat (4 ounces) Flounder, cooked, dry heat (4 ounces) Sole, cooked, dry heat (4 ounces) Salmon, pink, cooked, dry heat (4 ounces) Mahi-Mahi*, cooked, dry heat (4 ounces) Swordfish**, Cooked, dry heat (4 ounces) Trout, rainbow, wild, cooked, dry heat (4 ounces) Snapper*, cooked, dry heat (4 ounces) Haddock, cooked, dry heat (4 ounces) Monkfish*, cooked, dry heat (4 ounces) Cod, Cooked, dry heat (4 ounces) Grouper*, Cooked, dry heat (4 ounces) Tilapia, Cooked, dry heat (4 ounces)
158 133 133 169 124 176 170 145 127 110 119 134 195
53 119 119 98 128 130 64 65 99 26 88 60 74
46 41 41 39 39 38 36 35 35 34 31 27 18
CANNED Salmon (4 ounces) Tuna*, in water (4 ounces)
158 145
628 428
42 36
SHELLFISH Lobster*, Cooked, (4 ounces) Shrimp, Cooked, (4 ounces) Scallops, Steamed (4 ounces)
111 112 120
431 254 478
43 38 24
FISH
Fish and shellfish may contain mercury and other pollutants : ** High level of mercury/pollutants * Intermediate level of mercury/pollutants MEAT BEEF* Ground Beef, 95% lean meat, (4 ounces) Flank Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Round, separable fat & lean, 1/8” fat, (4 ounces) Beef Skirt Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Sirloin, separable fat & lean, 1/8” fat, (4 ounces) Ground Beef, 85% lean meat, (4 ounces) Beef Tenderloin, separable fat & lean, 1/8” fat (4 ounces) Beef Rib Eye Steak, separable fat & lean, 0” fat, (4ounces) Beef NY Strip Steak, separable fat & lean, 1/8 “fat, (4 ounces) Beef Prime Rib (4 ounces) Separable lean & fat, 1/8 “fat, * cooking method-broiled
194 213 231 289 275 284 302 300 317 437
73 63 46 104 63 82 61 60 76 70
29 27 22 21 20 20 18 18 16 12
CALORIES
SODIUM
ANDI
VEAL Veal Loin, separable lean & fat, roasted (4 ounces)
246
105
17
BISON Bison, Top Sirloin, separable lean only, broiled (4 ounces) Bison, Chuck Roast, separable lean only, braised (4 ounces)
193 218
60 64
39 36
LAMB Lamb, Leg, separable fat & lean 1/8 “fat, broiled (4 ounces) Lamb, ground, broiled (4 ounces) Lamb, Loin Chops, separable lean only, 1/8 inch fat, broiled (4 ounces)
274 321
76 92
20 18
337
88
16
PORK Pork Tenderloin, separable lean & fat, roasted (4 ounces) Pork Chops, center cut, separable lean, broiled (4 ounces) Pork Loin, Whole, separable lean & fat, roasted (4 ounces) Ham, Cured, Boneless, separable lean & fat, roasted (4 ounces) Pork Baby Back Ribs, separable lean & fat, roasted (4 ounces) Bacon, cooked, (2 ounces)
196 272 281 276 420 302
62 65 67 1345 115 1377
34 24 23 17 12 12
POULTRY Chicken Breast, meat only, roasted (4 ounces) Turkey, light meat only, roasted (4 ounces) Turkey, dark meat only, roasted (4 ounces) Chicken, dark meat only, roasted (4ounces) Ground Turkey, broiled, (4 ounces) Chicken Drumstick, meat & skin, roasted (4 ounces) Chicken Wing, meat & skin, roasted (4 ounces) Turkey Bacon, Cooked, (2 ounces)
187 177 212 232 266 245 329 217
84 72 90 105 121 102 93 1295
27 25 24 17 16 15 11 9
COLD CUTS Turkey, white, rotisserie, deli cut (2 ounces) Ham, 11% fat (2 ounces)) Roast Beef (2 ounces) Bologna, beef and pork (2 ounces)
64 92 115 175
680 739 480 417
33 24 22 13
HOT DOGS AND SAUSAGE Tofu Hot Dog (1 item) Italian sausage, turkey (4 ounces) Hot Dog, turkey (1 item) Italian sausage, pork (4 ounces) Bratwurst, (4 ounces) Kielbasa, (4 ounces) Pepperoni (2 ounces) Hot Dog, beef (1 item)
163 179 102 390 337 352 264 148
330 1052 642 1369 962 1220 1014 513
23 16 13 13 13 11 10 8
CALORIES
SODIUM
ANDI
DAIRY PRODUCTS & EGGS BEVERAGES Milk, Nonfat Skim (8 fluid ounces) Milk, Low Fat 1% (8 fluid ounces) Milk, Whole 3.3% (8 fluid ounces) Chocolate Milk, low fat (8 fluid ounces) Half & Half (2 Tablespoons) Heavy Whipping Cream (2Tablespoons)
83 105 146 158 39 104
103 127 98 152 12 11
36 28 20 19 10 2
CHEESE Feta Cheese (2 ounces) Cottage Cheese, low fat (1 cup) Mozzarella Cheese, part skim (2 ounces) Ricotta, part skim (1/2 cup) Swiss cheese (2 ounces) Parmesan (2 tablespoons) Mozzarella Cheese, whole mile (2ounces) Gouda (2 ounces) Provolone (2 ounces) Cottage Cheese (1 cup) Gruyere Cheese (2 ounces) Muenster (2 ounces) Blue Cheese (2 ounces) Brie (2 ounces) Monterey Jack (2 ounces) Ricotta, whole milk (2 ounces) Cheddar Cheese (2 ounces) Cream Cheese, low fat (2 ounces) Goat Cheese (2 ounces) Cream Cheese (2 ounces) Neufchatel, (2 ounces)
150 163 144 170 215 43 170 202 199 216 234 209 200 189 211 214 229 139 206 193 148
633 918 351 154 109 153 356 464 497 850 191 356 791 357 304 103 352 178 292 182 226
21 18 16 16 15 15 14 13 13 13 13 12 12 12 12 11 11 8 8 4 4
74
70
27
80 90 246 180 130 130 170
115 110 92 130 100 95 85
30 24 17 16 16 15 9
EGGS Egg (1 item) YOGURT Plain Yogurt, non-fat, (1 cup) Plain Yogurt, low-fat, (1 cup) Tofu Yogurt (1 cup) Plain Yogurt, whole milk (1 cup) Fruit Yogurt, non fat, (1 cup) Fruit Yogurt, low-fat, (1 cup) Fruit Yogurt, whole milk (1 cup)
CALORIES
NON DAIRY MILK Soy Milk (8 fluid ounces) Hemp Milk (8 fluid ounces) Almond Milk (8 fluid ounces) Rice Milk (8 fluid ounces)
SODIUM
ANDI
125 100 211 120
132 5 14 86
33 27 19 10
42 20 20 27 27 46 41 18 18 59 59 66 66 164 203 291
6 20 321 259 32 24 307 236 2 214 2 175 15 15 19 24
372 248 248 197 197 163 163 76 76 49 49 28 28 29 21 16
FAST FOODS Cheese Pizza (2 slices) 281 Biscuit w/ Egg & Bacon, fast food (1 item) 457 Fast Food Cheeseburger (1 item) 287 Fish Filet, Batter Coated, Fried (4 ounces) 263 French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) 242
672 999 495 603 140
17 11 11 10 7
FROZEN DESSERTS Vanilla Ice Cream (1 cup) Sherbet, all flavors (1 cup) Frozen Fruit & Juice Bar (1 item) Vanilla Frozen Yogurt (1 cup) Ice Pop or Popsicle (1 item)
115 68 4 125 7
9 9 9 8 0
PREPARED FOODS CANNED FOODS Pumpkin, canned (0.5 cup) Tomato Sauce, no salt added (1/4 cup) Tomato Sauce, (1/4 cup) Tomato Paste (2 Tablespoons) Tomato Paste, no salt added, (2 Tablespoons) Tomato, whole, diced, no salt added, (1 cup) Tomato, whole, diced (1 cup) Green Beans (3/4 cup) Green Beans, no salt added, (3/4 cup) Green Peas, (1/2 cup) Green Peas, no salt added, (1/2 cup) Yellow Corn, (1/2 cup) Yellow Corn, no slat added (1/2 cup) Peaches, halves, canned in own juice (1.5 cups) Peaches halves, canned in light syrup (1.5 cups) Peaches halves, canned in heavy syrup (1.5 cups)
289 213 75 221 42
CALORIES
SNACKS Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) Milk Chocolate Candy Bar (1.5 oz) Popcorn, air popped, no salt (4 cups) (4 cups) Hard Pretzels, salted (60 grams) (10 items) Fruit Roll Ups (1 item) Chocolate Pudding (1 cup) Potato Chips, salted (1 ounce) Plain Granola Bar, (1 item) Chocolate Sandwich Cookie with Creme Filling (3 items) Toaster Pastry (1 item) Fig Bar (2 items) Popcorn, oil popped, no salt (4 cups) (44 grams) Corn Puffs, cheese flavored (1 ounce) Chocolate Chip Cookies, ready to eat (3 items) Apple Pie, Prepared (1 slice) Corn chips, plain (1 ounce) Pound Cake (1 slice) Chocolate Cake with Frosting (1 slice)
SODIUM
ANDI
254 235 122 229 50 309 152 115 140 219 111 229 157 147 411 153 291 235
4 35 1 814 55 835 168 72 145 214 112 1 298 89 327 179 298 214
34 21 16 13 12 11 11 11 9 8 8 8 8 7 6 6 5 5
BEVERAGES Beer, 12 oz (12 fluid ounces) Wine, (4 fluid ounces) Cola (8 fluid ounces)
139 80 60
14 6 25
7 3 1
SPREADS/DIPS Apple Butter (1 tablespoon) All Fruit Preserves (1 tablespoon) Margarine (1 tablespoon) Jelly (1 tablespoon) Butter (1 tablespoon)
93 56 101 56 102
8 6 133 6 82
3 3 3 1 1
SWEETENERS Maple Syrup ((2 tablespoons) Brown Sugar (1 tablespoon)) Corn Syrup (2 tablespoons) Honey (1 tablespoon) White Granulated Sugar (1 tablespoon)
104 34 128 64 49
4 1 28 1 0
4 2 1 1 0
OILS Vegetable oil (1 tablespoon) Olive Oil (1 tablespoon)
120 119
0 0
9 9
OTHER
