“ANDI stands for ‘Aggregate Nutrient Density Index.’ An ANDI score shows the nutrient density of a food on a scale from 1 to 1,000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including but not limited to: vitamins, minerals, phytochemicals, and antioxidant capacities. “
PRODUCE
Green Vegetables
1) Spring greens…1,000
2) Kale…1,000
3) Watercress…1,000
4) Bok Choy/ Baby Bok Choy…824
5) Spinach…739
6) Chinese/Napa Cabbage…704
7) Brussel Sprouts…672
8) Swiss Chard…670
9) Rocket…559
10) Cabbage…481
Non-Green Vegetables
1) Radish…554
2) Bean Sprouts…444
3) Red pepper…366
4) Radicchio…359
5) Turnip…337
6) Carrot…336
7) Cauliflower…295
8) Artichoke…244
9) Tomato…190
10) Butternut squash…156
FRUIT
1) Strawberries…212
2) Blackberries…178
3) Plum…157
4) Raspberries…145
5) Blueberries…130
6) Papaya…118
7) Orange…109
8) Cantaloupe…100
9) Kiwi…97
10) Watermelon…91
BEANS
1) Lentils…104
2) Red Kidney Beans…100
3) Adzuki Beans…84
4) Black Beans…83
5) Black-eyed beans…82
6) Pinto Beans…61
7) Edamames…58
8) Split Peas…58
9) Chickpeas…57
10) Soy Beans…47
NUTS/SEEDS
1) Sunflower Seeds…78
2) Sesame Seeds…65
3) Flax Seeds…65
4) Pumpkin Seeds…52
5) Pistachios…48
6) Pecans…41
7) Almonds…38
8) Walnuts…34
9) Hazelnuts…32
10) Cashews…27
WHOLEGRAINS
1) Oats…53
2) Barley, pot…43
3) Wild Rice…43
4) Brown Rice…41
5) Barley, pearled…32
6) Kamut…27
7) QUinoa…21
8) Millet…19
9) Bulgur…17
MEAT
1) Pork Fillet…34
2) Minced Beef 95%…29
3) Flank Steak…27
4) Chicken Breast Fillets…27
5) Minced Turkey, white meat…25
6) Pork Chops…24
7) Beef Topside…22
8) Skirt Steak…21
9) Beef Sirloin…20
10) Lamb Leg…20
FISH
1) Tuna*…46
2) Sole…41
3) Salmon…39
4) Shrimp…38
5) Swordfish*…38
6) Trout…36
7) Snapper…35
8) Haddock…35
9) Monkfish…34
10) Cod…31
*May contain high levels of mercury
CHEESE
1) Feta…21
2) Parmesan…15
3) Mozzarella, whole milk…14
4) Gouda…13
5) Provolone…13
6) Gruyère…13
7) Blue…12
8) Brie…12
9) Ricotta, whole milk…12
10) Cheddar, whole milk…12
REFRIDGERATED DAIRY CASWE
1) Tofu…37
2) Skim Milk…36
3) Soy Milk…33
4) Plain Non-fat Yogurt…30
5) Egg Substitute…30
6) Egg White
7) Egg…27
8) Tempeh…26
9) Plain Low Fat Yogurt…24
10) Whole Milk…20
What about broccoli?
Even I was surprised that it didnt make the top-10!
Oats scored higher than quinoa? 🙂 Cool!