May 23, 2015

The Aggregate Nutrient Density Index (ANDI) - a measure of how many nutrients common foods deliver to your body for each calorie consumed

ANDI is an easy visualization of which foods are the most beneficial to eat and how foods compare to one another in nutrient density. The higher the scores (1,000 is the highest) and the greater percentage of those foods in your diet, the better your health will be.

ANDI 500 to 1000: Kale: 1,000; Collard greens: 1,000; Mustard greens: 1,000; Watercress: 1,000; Swiss chard: 895; Bok choy: 865; Spinach: 707; Arugula: 604; Romaine: 510

ANDI 100 to 500: Brussels sprouts: 490; Carrots: 458; Cabbage: 434; Broccoli: 340; Cauliflower: 315; Bell peppers: 265; Mushrooms: 238; Asparagus: 205; Tomato: 186; Strawberries: 182; Sweet potato: 181; Zucchini: 164; Artichoke: 145; Blueberries: 132; Iceberg lettuce: 127; Grapes: 119; Pomegranates: 119; Cantaloupe: 118; Onions: 109; Flax seeds: 103

ANDI 50 to 100: Orange: 98; Edamame: 98; Cucumber: 87; Tofu: 82; Sesame seeds: 74; Lentils: 72; Peaches: 65; Sunflower seeds: 64; Kidney beans: 64; Green peas: 64; Cherries: 55; Pineapple: 54; Apple: 53; Mango: 53; Peanut butter: 51

ANDI 25 to 50: Corn: 45; Pistachio nuts: 37; Shrimp: 36; Salmon: 34; Eggs: 34; Milk, 1%: 31; Walnuts: 30; Bananas: 30; Whole-wheat bread: 30; Almonds: 28; Avocado: 28; Brown rice: 28; White potato: 28; Low-fat plain yogurt: 28; Cashews: 27; Oatmeal: 26

ANDI 1 to 25: Chicken breast: 24; Ground beef, 85% lean: 21; Feta cheese: 20; White bread: 17; White bread (estimated without fortification): 9; White pasta: 16; White pasta (estimated without fortification): 11; French fries: 12; Cheddar cheese: 11; Apple juice: 11; Olive oil: 10; Vanilla ice cream: 9; Corn chips: 7; Cola: 1 
(Adapted from ‘Eat to Live Cookbook’, by Dr. Joel Fuhrman, M.D.)