Scientists List Their Top 40 Most Nutritious Foods

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24. FROZEN SPINACH (v) 29kcal – $1.35 per 100g

Yes, believe it or not, frozen spinach is more nutritious than fresh spinach. How you ask? Freezing spinach helps prevent the nutrients within from degrading. It is especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin.


23. DANDELION GREENS (v) 45kcal – $0.27 per 100g

Fancy eating a lion’s tooth? That’s what dandelion actually means. They are thought to have evolved about 30 million years ago in Eurasia. The leaves are an excellent source of vitamin A, vitamin C and calcium.


22. PINK GRAPEFRUIT (v) 42kcal – $0.27 per 100g

Grapefruit is a citrus hybrid originating in Barbados due to an accidental cross between the sweet orange and the pomelo. The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.


21. SCALLOPS – 69kcal – $4.19 per 100g

A cosmopolitan family of bivalves which are found in all of the world’s oceans, although never in fresh water, this shellfish is low in fat, high in protein, fatty acids, potassium and sodium.


20. PACIFIC COD – 72kcal – $3.18 per 100g

Closely related to Atlantic cod, strangely enough. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.


19. RED CABBAGE (v) 31kcal – $0.12 per 100g

Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin and needs well fertilized soil and sufficient humidity to grow. It is a seasonal plant which is seeded in spring and harvested in late fall.


18. GREEN ONION (v) 27kcal – $0.51 per 100g

Known by many names, such as spring onions, scallions or salad onions. High in copper, phosphorous, magnesium and one of the richest sources of vitamin K, they have a milder taste than most onions. Their close relatives include garlic, shallot, leek, chive, and Chinese onions.


17. ALASKA POLLOCK – 92kcal – $3.67 per 100g

Also called walleye pollock has a low fat content of less than 1%. The species Gadus chalcogrammus is usually caught in the Gulf of Alaska, but the largest concentrations of Alaska pollock can be found in the Bering Sea.


16. PIKE – 88kcal – $3.67 per 100g

A fast freshwater predatory fish. Although very nutritious, due to mercury contamination, pregnant women should avoid this carnivorous fish.



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