If you’re someone who genuinely wants to get the most out of your diet—meaning you don’t just want to feel full after a meal, you want to feel fueled—you already know the power of nutrient-dense foods.
For the uninitiated, nutrient-dense foods go beyond the standard fruits and veggies (though those matter, too!). They’re the true heavy hitters: ingredients loaded with vitamins, minerals, antioxidants, and functional compounds that actively support functions like immunity, digestion, stress resilience, and sustained energy. These are the foods that do more than check a nutrition box—they move the needle. And in a world where energy dips, gut imbalances, and chronic stress are all too common, packing your meals with ingredients that go beyond the basics may make a real difference in how you feel day to day.
So what exactly makes a food nutrient-dense? It comes down to a high concentration of beneficial nutrients relative to calories, explains Anna Bohnengel, M.S., R.D., L.D., a fertility nutritionist with Nourish Life Nutrition. “That means you’re getting more of what your body needs—like fiber, omega-3s, probiotics, and adaptogens—without the excess filler (like added sugars or ultra-processed ingredients),” she says.
In this guide, we’ll spotlight some of the best nutrient-dense foods you can add to your diet right now—and the easiest ways to incorporate them.
- ABOUT OUR EXPERTS: Anna Bohnengel, M.S., R.D., L.D., is a fertility nutritionist with Nourish Life Nutrition. Jenna Volpe, R.D.N., L.D., C.L.T. is a functional dietitian.
The Best Nutrient-Dense Foods
To get more out of every bite, here are the nutrition all-stars experts recommend working into your weekly regimen.
Liver
It might not be the sexiest—or most appetite-inducing—item on the menu, but liver is one of the most nutrient-dense foods you can eat, according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “Packed with essential vitamins like A, B12, and folate, plus minerals like iron, copper, and zinc, liver delivers serious nutrition in a small serving,” she says. “It’s especially valuable for supporting energy production, immune health, and red blood cell formation.”
Read More: The Case For Eating More Organ Meats—And How To Go About It
Not into cooking organ meats from scratch? No problem—there are high-quality liver supplements that make getting these benefits a whole lot easier (and more palatable).
Seaweed
Don’t let its humble appearance fool you—this ocean-grown superfood is loaded with minerals like iodine (a must for healthy thyroid function), plus magnesium, calcium, and iron. It also delivers unique antioxidants and anti-inflammatory compounds like fucoidan, that have been studied for their potential role in supporting immunity and cellular health.
“A very small amount of dried seaweed (such as nori, wakame, dulse, kelp, or spirulina) contains well over 100 percent of the daily value needed for iodine,” says Volpe. “This is so important since iodine is not found in any other types of plant foods.”
Whether you’re sprinkling dried seaweed on a grain bowl, sipping miso soup, or popping a seaweed-based supplement, it’s an easy way to get a concentrated dose of wellness from the sea.
Berries
Berries might be small, but when it comes to nutrient density, they seriously deliver. Blueberries, raspberries, strawberries, and blackberries are all rich in fiber, vitamin C, and plant compounds like anthocyanins—powerful antioxidants that help combat oxidative stress and support brain, heart, and immune health, explains Volpe. “They’re naturally low in sugar compared to many fruits, making them a smart choice for stable energy and blood sugar balance,” she adds.
Whether blended into a smoothie, tossed on a salad, or eaten straight from the fridge, berries are an easy (and delicious) way to pack more nutrition into your day.
Egg Yolks
Eggs are a classic for a reason. “They deliver high-quality protein, essential B vitamins (like B12 and riboflavin), and nutrients like selenium and choline—all in one affordable, easy-to-cook package,” says Bohnengel. But here’s the key: Don’t skip the yolk. That golden center is where most of the nutrition lives, including nearly all the choline (critical for brain health and metabolism) and fat-soluble vitamins like A, D, E, and K.
Read More: What’s The Healthiest Way To Prepare Eggs?
Despite past concerns about cholesterol, research now shows that for most people, eggs can be part of a heart-healthy diet. One study published in the journal Nutrients found that while egg consumption led to a small increase in LDL (“bad”) cholesterol, it had little to no effect on HDL (“good”) cholesterol or the LDL-to-HDL ratio—suggesting that moderate egg intake may not significantly impact overall cardiovascular risk in healthy individuals.
Wild-caught salmon
When it comes to nutrient density, wild-caught salmon checks every box. It’s rich in high-quality protein, loaded with heart-healthy omega-3 fatty acids (EPA and DHA), and offers a solid dose of vitamin D, selenium, and B vitamins—especially B12 and niacin, explains Bohnengel. “Omega-3s are key for supporting brain health, lowering inflammation, and promoting cardiovascular function,” she says. “And wild-caught salmon offers one of the most bioavailable sources out there.”
Research supports this: A review in Nutrients found that regular intake of fatty fish like salmon was associated with improved cardiovascular markers, reduced triglyceride levels, and better support for cognitive and mood health.
Dark, leafy greens
Kale, spinach, chard, collards, arugula—dark leafy greens are some of the most nutrient-dense foods you can put on your plate. “They’re loaded with essential vitamins like A, C, and K, plus folate, iron, and calcium,” says Volpe. “What makes them so powerful is the combination of antioxidants, fiber, and plant compounds that may help reduce inflammation and support everything from heart health to hormone balance.”
Read More: How To Get More Greens In Your Diet If You Don’t Love Greens
Greens also contain naturally occurring nitrates, which research shows may help improve blood flow and support healthy blood pressure levels. And thanks to their high fiber content, they also play a major role in supporting digestive health and stable blood sugar.
Easy Ways to Add Nutrient-Dense Foods to Your Diet
Eating nutrient-dense foods doesn’t have to mean a lifestyle overhaul or complicated meal prep. With a few simple swaps and smart additions, you can start getting more of the good stuff without changing everything about how you eat.
Start with a smoothie
If you’re looking for an easy, low-effort way to load up on nutrient-dense ingredients, smoothies are your best friend. “They’re one of the most convenient ways to get multiple functional foods into one meal or snack,” notes Volpe. And with the right add-ins, they can go far beyond fruit and protein powder.
She recommends starting with a base of leafy greens like spinach or kale for fiber, folate, and antioxidants, then adding frozen berries for vitamin C and brain-supporting polyphenols. “Greek yogurt or a scoop of collagen powder add protein, while flax or chia seeds bring in omega-3s and fiber to support heart and digestive health,” she says. A dash of cinnamon may help with blood sugar regulation, research shows.
You can also boost your smoothie’s functional benefits with powders like spirulina, mushroom blends, or greens powders, which concentrate a wide range of nutrients into a single scoop.
Add a topper
One of the simplest ways to boost the nutrient density of any meal? Just sprinkle something good on top. Functional toppers like hemp seeds, nutritional yeast, and seaweed flakes don’t require any prep but bring big nutritional benefits, notes Bohnengel.
For example, hemp seeds are a rich source of plant-based protein and deliver a balanced ratio of omega-3 and omega-6 fatty acids, which support brain and heart health. Just three tablespoons contain nearly 10 grams of protein and over 2 grams of fiber, according to Volpe.
Nutritional yeast, often favored in plant-based diets, is loaded with B vitamins—especially vitamin B12 if it’s fortified—which plays a role in energy metabolism and nervous system function. And seaweed flakes, like nori or dulse, are one of the best natural sources of iodine, which is essential for healthy thyroid function, Volpe adds.
Read More: 8 Nutrients That Support Thyroid Health
Prefer a quick fix? Many of these nutrients are available in capsule or powder form at supplement stores like The Vitamin Shoppe—ideal for busy days or when your meal doesn’t allow for much customization.
Upgrade your snacks
Snacking can be a missed opportunity—or a major wellness win. Volpe recommends choosing snacks that are rich in protein, fiber, and healthy fats to help you stay satisfied longer and keep blood sugar levels steady throughout the day.
For example, hard-boiled eggs offer protein, B vitamins, and choline to support brain function. Nuts and seeds deliver healthy fats and minerals like magnesium, which plays a role in energy metabolism and stress regulation. “A serving of Greek yogurt adds protein and probiotics for gut health, while berries or sliced veggies bring antioxidants and fiber to the mix,” Volpe adds. She also recommends pairing carbs with protein or fat—like apple slices with almond butter or whole-grain crackers with hummus—to help prevent energy crashes later on.
And if you’re on the go, you can still snack smart: Functional snack bars, single-serve protein powders, or sachets of greens and adaptogen blends can fill in nutritional gaps without slowing you down.