Nutrient Dense Foods Provide. A typical western diet is high in energy dense foods and can be low in nutrient dense foods. Foods that are dense in nutrients carry a high level of nutrition in a smaller — and usually lower calorie — serving of food as compared to foods with lower nutrient density.
Also on the list are shellfish (oysters), organ meats (liver), mushrooms, peppers, green onions, broccoli, and carrots. A nutrient dense food has lots of nutrients for the little calories. Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense.
Liver (beef and chicken) leafy greens, like kale, collards, spinach, watercress, dandelion greens and arugula.
Examples of nutrient dense foods include fruits, vegetables, whole grains and lean proteins. Therefore you should not use calorie count as the main criterion when buying food, even if you’re trying to lose weight. What is true is that some foods are more nutrient dense than others. Brussels sprouts get a bad rap, but their nutrient profile will set the record straight: