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.)