{"id":1153,"date":"2022-04-20T13:03:44","date_gmt":"2022-04-20T13:03:44","guid":{"rendered":"https:\/\/alkascore.com\/?p=1153"},"modified":"2022-04-20T13:03:46","modified_gmt":"2022-04-20T13:03:46","slug":"powerhouse-fruits-vegetables-list","status":"publish","type":"post","link":"https:\/\/alkascore.com\/powerhouse-fruits-vegetables-list\/","title":{"rendered":"Powerhouse Fruits & Vegetables List"},"content":{"rendered":"

Powerhouse Fruits & Vegetables List Introduction<\/h2>\n

“Powerhouse Foods” are those which supply a high level of important nutrition. When compared to the amount of calories. So they are an ideal starting place for anyone wanting to improve the quality of their food consumption. Because you can quickly see which foods will give you more indispensable nutrients. Without providing unwanted calories.<\/p>\n

First, I’ll explain why and how I’ve prepared this Powerhouse Fruits & Vegetables List. But if you just want the numbers, you can skip down to the list<\/a>.<\/p>\n

Powerhouse Fruits & Vegetables List Purpose<\/h2>\n

I published this Powerhouse Fruits & Vegetables List<\/em> to help people select foods that are good sources of nutrients. So that they are better prepared to discuss their personal nutrition with professional advisers.<\/p>\n

Powerhouse Fruits & Vegetables<\/h2>\n

I have taken this list directly from Jennifer Di Noia’s study[1]<\/sup><\/a>. So it presents the nutrient density score for 41 fruits and vegetables. With little other data about how you might measure the impact of those foods in your own circumstances. But I intend to create new versions with PRAL scores. Also, I will highlight how these foods relate to the latest dietary guidelines. Because I feel that will give you better information to discuss your eating patterns with professional advisers.<\/p>\n

However, I need your input to tell me how you use this powerhouse foods list. Because that guides me to make sure that future versions are most useful to you. So please use the feedback links near the end of this article.<\/p>\n

Nutrient Density Score<\/h3>\n

You need to be aware that there is no “official” way to calculate Nutrient Density Score. So you may see other lists of powerhouse foods that show different values. In which case, you need to find how the list authors calculated their scores. Then you need to discuss how that impacts you with a suitably qualified professional.<\/p>\n

For this table, I’ve rounded Nutrient Density Score (NDS) to whole percentage numbers. NDS is defined as:<\/p>\n

Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal\/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).<\/p><\/blockquote>\n

Powerhouse Fruits & Vegetables List<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food (100 Calorie Serving)<\/th>\nNutrient Density Score<\/th>\n<\/tr>\n<\/thead>\n
Watercress<\/td>\n100<\/td>\n<\/tr>\n
Chinese cabbage<\/td>\n92<\/td>\n<\/tr>\n
Chard<\/td>\n89<\/td>\n<\/tr>\n
Beet green<\/td>\n87<\/td>\n<\/tr>\n
Spinach<\/td>\n86<\/td>\n<\/tr>\n
Chicory<\/td>\n73<\/td>\n<\/tr>\n
Leaf lettuce<\/td>\n71<\/td>\n<\/tr>\n
Parsley<\/td>\n66<\/td>\n<\/tr>\n
Romaine lettuce<\/td>\n63<\/td>\n<\/tr>\n
Collard green<\/td>\n62<\/td>\n<\/tr>\n
Turnip green<\/td>\n62<\/td>\n<\/tr>\n
Mustard green<\/td>\n61<\/td>\n<\/tr>\n
Endive<\/td>\n60<\/td>\n<\/tr>\n
Chive<\/td>\n55<\/td>\n<\/tr>\n
Kale<\/td>\n49<\/td>\n<\/tr>\n
Dandelion green<\/td>\n46<\/td>\n<\/tr>\n
Red pepper<\/td>\n41<\/td>\n<\/tr>\n
Arugula<\/td>\n38<\/td>\n<\/tr>\n
Broccoli<\/td>\n35<\/td>\n<\/tr>\n
Pumpkin<\/td>\n34<\/td>\n<\/tr>\n
Brussels sprout<\/td>\n32<\/td>\n<\/tr>\n
Scallion<\/td>\n27<\/td>\n<\/tr>\n
Kohlrabi<\/td>\n26<\/td>\n<\/tr>\n
Cauliflower<\/td>\n25<\/td>\n<\/tr>\n
Cabbage<\/td>\n25<\/td>\n<\/tr>\n
Carrot<\/td>\n23<\/td>\n<\/tr>\n
Tomato<\/td>\n20<\/td>\n<\/tr>\n
Lemon<\/td>\n19<\/td>\n<\/tr>\n
Iceberg lettuce<\/td>\n18<\/td>\n<\/tr>\n
Strawberry<\/td>\n18<\/td>\n<\/tr>\n
Radish<\/td>\n17<\/td>\n<\/tr>\n
Winter squash (all varieties)<\/td>\n14<\/td>\n<\/tr>\n
Orange<\/td>\n13<\/td>\n<\/tr>\n
Lime<\/td>\n12<\/td>\n<\/tr>\n
Grapefruit (pink and red)<\/td>\n12<\/td>\n<\/tr>\n
Rutabaga<\/td>\n12<\/td>\n<\/tr>\n
Turnip<\/td>\n11<\/td>\n<\/tr>\n
Blackberry<\/td>\n11<\/td>\n<\/tr>\n
Leek<\/td>\n11<\/td>\n<\/tr>\n
Sweet potato<\/td>\n11<\/td>\n<\/tr>\n
Grapefruit (white)<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Powerhouse Fruits & Vegetables List Summary<\/h2>\n

Be aware that the scores relate to amounts of each food that will provide you with 100 calories of energy. And, the nutrient requirements are based on a 2,000 calorie diet. Importantly, this study points out other nutrient-dense items may have been overlooked.<\/q> Because it only considered 10 foods that failed to meet the 10% cut-off:<\/p>\n