Nutrient Density Index (ANDI)

The Aggregate Nutrient Density Index (ANDI) was developed by Dr. Joel Fuhrman to rank foods according to micronutrients per calorie. Filling your diet with micronutrient-rich foods is a great step to maintaining optimal health.

Micronutrients in Green Vegetables

Mustard/Turnip/Collard Greens1000
Kale
1000
Swiss Chard1000
Upland/Watercress1000
Bok Choy/Baby Bok Choy865
Chinese/Napa Cabbage714
Spinach707
Arugula604
Lettuce, Green Leaf 585
Chicory 516

Micronutrients in Other Vegetables

Radish502
Turnip473
Carrots 458
Acorn Squash444
Broccoflower444
Cabbage 434
Bell Pepper, Yellow or Orange371
Kholrabi352
Cauliflower315
Rutabaga296

Micronutrient Density of beans

Edamame98
Pinto Beans86
Tofu 82
Great North Beans77
Adzuki Beans74
Lentils72
Lima Beans69
Kidney Beans64
Black Beans61
Chickpeas (Garbanzos)55

MICRONUTRIENTS IN SEEDS & NUTS

Flax Seeds103
Sesame Seeds74
Sunflower Seeds64
Peanuts59
Chia Seeds46
Pumpkin Seeds39
Pistachios37
Chestnuts34
Hazelnuts 34
Pecans33

MICRONUTRIENTS IN FRUIT

Cranberries, Fresh207
Strawberries182
Blackberries171
Raspberries133
Blueberries132
Guava125
Grapefruit125
Grapes119
Pomegranate119
Cantaloupe118

MICRONUTRIENTS IN HERBS

Basil518
Cilantro481
Spearmint457
Tarragon426
Oregano426
Thyme422
Parsley381
Dill326
Chives319
Peppermint293

Nutrient Scoring Method

To find out more about how the nutrients were scored to create the above chart, please visit: ANDI Food Scores: Rating the Nutrient Density of Foods

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