Top Ten ANDI Scores
Top Ten ANDI Scores ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.
GREEN VEGETABLES Vegetable 1. Mustard/Turnip/Collard Greens
ANDI Score 1000
2. Kale
1000
3. Watercress
1000
4. Bok Choy/Baby Bok Choy
824
5. Spinach
739
6. Broccoli Rabe
715
7. Chinese/Napa Cabbage
704
8. Brussels Sprouts
672
9. Swiss Chard
670
10. Arugula
559
NONGREEN VEGETABLES Vegetable 1. Radish
ANDI Score 554
2. Bean Sprouts
444
3. Red Pepper
366
4. Radicchio
359
5. Turnip
337
6. Carrot
336
7. Cauliflower
295
8. Artichoke
244
9. Tomato
190
10. Butternut Squash
156
FRUIT Fruit 1. Strawberries
ANDI Score 212
2. Blackberries
178
3. Plum
157
4. Raspberries
145
5. Blueberries
130
6. Papaya
118
7. Orange
109
8. Cantaloupe
100
9. Kiwi
97
10. Watermelon
91
11. Peach
73
12. Apple
72
13. Cherries
68
14. Pineapple
64
15. Apricot
60
Beans Vegetable 1. Lentils
ANDI Score 104
2. Red Kidney Beans
100
3. Great Northern Beans
94
4. Adzuki Beans
84
5. Black Beans
83
6. Black-Eyed Peas
82
7. Pinto Beans
61
8. Edamame
58
9. Split Peas
58
10. Chickpeas (Garbanzos)
57
Nuts & Seeds Nuts & Seeds 1. Sunflower Seeds
ANDI Score 78
2. Sesame Seeds
65
3. Flax Seeds
65
4. Pumpkin Seeds
52
5. Pistachios
48
6. Pecans
41
7. Almonds
38
8. Walnuts
34
9. Hazelnuts
32
10. Cashews
27
ANDI Scores | All Foods NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. ANDI scores provide a relative ranking based on an equal amount of calories. VEGETABLES Kale, cooked (1.5 cups) Mustard Greens, cooked (1.5 cups) Turnip Greens, cooked (1.5 cups) Watercress, raw (3 cups)
Calories Sodium ANDI 55 45 1000 32 34 1000 43 63 1000 11
42
1000
Collard Greens, cooked (1.5 cups) Kale, raw (1.5 cups) Bok Choy, cooked (1.5 cups) Spinach, raw (5 cups) Broccoli Rabe, cooked (1.5 cups) Chinese or Napa Cabbage, cooked (1.5 cups) Spinach, cooked (1.5 cups) Brussels Sprouts, cooked (1.5 cups) Swiss Chard, cooked (1.5 cups) Chinese or Napa Cabbage, raw (1.5 cups) Chicory Greens, uncooked (1.5 cups) Arugula, raw (5 cups) Radish (6 items) Cabbage, cooked (1.5 cups) Bean Sprouts, uncooked (1 cup) Cabbage, raw (1.5 cups) Kohlrabi (1.5 cups) Lettuce, Romaine (5 cups) Broccoli, raw (1.5 cups) Pepper, red, cooked (1.5 cups) Radicchio (2 cups) Broccoli, cooked (1.5 cups) Turnips, cooked (1 item) Carrots, cooked (1.5 cup) Dandelion Greens, cooked (1.5 cups) Pepper, red, raw (1.5 cups) Chili Peppers, green, hot (1 item)
74 50 31 34 63 20 62 84 52 18 62 25 4 50 53 32 54 48 45 56 18 82 34 81 52 58 18
46 43 87 118 54 18 189 49 470 10 122 27 11 18 11 24 40 22 44 4 18 96 82 136 69 4 3
1000 896 824 739 714 704 697 672 670 600 591 559 554 481 444 420 393 389 376 366 359 342 337 336 329 328 323
Escarole, raw (3 cups) Mixed Baby Greens (5 cups) Cauliflower, cooked (1.5 cups) Cauliflower, raw (1.5 cups) Pepper, green, raw (1.5 cups) Artichoke, cooked (1 item) Carrots, raw (1.5 cups) Asparagus, cooked (1.5 cups) Zucchini, raw (2.5 cups) Tomato, cooked (1 cup) Pepper, green cooked (1.5 cups) Tomato, raw (1 item) Jalapeno Peppers (0.13 cup) Butternut Squash, cooked (1.5 cups) Eggplant, cooked (1.5 cups) Bamboo Shoots, canned (1 cup) Okra, cooked (1.5 cups) Mushrooms, raw (1.5 cups) Celery (2 items) Zucchini, cooked (1.5 cups) Alfalfa Sprouts (1 cup) Snow or sugar peas, raw (1.5 cups) Mushrooms, cooked (1.5 cups) Snow or sugar peas, cooked (1.5 cups) Sun Dried Tomatoes (0.5 cup) Lettuce, Iceberg (5 cups) Rhubarb, cooked (1 cup) Beets, cooked (1.5 cups) Sweet Potato, cooked (1.5 cups) Leeks, cooked (2 cups) String Beans, cooked (1.5 cups) Green Beans, cooked (2 cups) Tomatillo (2 items) Green Peas, cooked (1.5 cups) Garlic Clove (1 item) Cucumber (1 item) Onions, cooked (0.33 cup) Spaghetti Squash, cooked (1.5 cups)
25 37 43 38 45 60 75 59 45 43 57 22 7 122 50 25 53 23 11 43 10 40 66 101 70 38 25 112 378 109 65 87 22 202 4 45 31 63
33 35 28 45 7 114 126 38 28 26 4 6 0 12 1 9 14 4 64 8 2 4 5 10 566 28 5 196 134 36 6 2 1 7 1 6 2 42
322 300 295 285 258 244 240 234 209 190 181 164 164 156 149 144 139 135 135 132 130 127 119 113 113 110 106 97 83 80 75 74 72 70 58 50 50 49
Onions, raw (0.5 cup) Acorn Squash, cooked (1.5 cups) Corn, sweet, white, cooked (1.5 cups) Potatoes, Flesh and skin, baked (1 item) Parsnips (1.5 cups) Potatoes, Flesh only, baked (1.5 cups) Yams, cooked (1.5 cups) Olives, (3 items) Water chestnuts (1 cup)
34 172 266 142 166 170 266 36 70
2 12 42 11 23 9 20 408 11
47 46 44 43 37 31 23 24 19
FRUIT Strawberries (1.5 cups) Blackberries (1.5 cups) Plums (1.5 cups) Raspberries (1.5 cups) Lemon Juice (1 teaspoon) Blueberries (1.5 cups) Papaya (1.5 cups) Orange (1 item) Grapefruit (1.5 cups) Cantaloupe (1.5 cups) Lime Juice (1 teaspoon) Kiwi (2 items) Watermelon (2.5 cups) Peach (1 item) Apple (1 item) Tangerine, (2 items) Cherries (1.5 cups) Pineapple, (1.5 cups) Figs, fresh (3 items) Apricots fresh (4 items) Mango, (1 item) Prunes (0.25 cup) Pears, (1 item) Honeydew (1.5 cups) Nectarine (1.5 cups) Avocado, (half) Cranberries, dried, sweetened (0.33 cup) Grapes, (1.5 cups)
Calories Sodium ANDI 69 2 212 93 2 178 114 0 157 96 2 145 1 0 141 123 2 130 82 6 118 62 0 109 144 0 102 82 38 100 1 0 99 93 5 97 114 4 91 38 0 73 72 1 72 89 3 72 137 0 68 112 2 64 111 2 62 67 1 60 135 4 51 102 1 47 96 2 46 96 48 45 91 0 41 182 3 37 123 1 34 92 3 31
Banana, (1 item) Apricots, dried, unsweetened (0.33 cup) Figs, dried (0.25 cup) Dates (0.25 cup) Raisins (0.25 cup)
105 104 124 125 108
FRUIT/VEGETABLE JUICES Vegetable Juice, low sodium (8 fluid ounces) Vegetable Juice, regular (8 fluid ounces) Carrot Juice (8 fluid ounces) Tomato Juice, low sodium (8 fluid ounces) Tomato Juice, regular (8 fluid ounces) Pomegranate Juice, (8 fluid ounces) Orange Juice (8 fluid ounces) Cranberry Juice Cocktail (8 fluid ounces) Apple Juice, unsweetened (8 fluid ounces)
Calories Sodium ANDI 46 140 365 46 653 365 98 71 344 41 24 342 41 656 342 150 10 193 112 2 86 144 5 55 117 7 16
BULK PRODUCTS Beans/Legumes Lentils, boiled (1 cup) Red Kidney Beans, boiled (1 cup) Great Northern Beans, boiled (1 cup) Adzuki Beans, boiled (1 cup) Black beans, boiled (1 cup) Black Eyed Peas, boiled (1 cup) Hummus (0.5 cup) Pinto Beans, boiled (1 cup) Edamame (1 cup) Split Peas, boiled (1 cup) Chick Peas (Garbanzo), boiled (1 cup) Lima Beans, boiled (1 cup) Tofu (4 ounces) Tempeh (4 ounces)
Calories Sodium ANDI
Nuts Brazil (0.25 cup) Pistachio Nuts, unsalted (0.25 cup) Pecans (0.25 cup) Almonds, unsalted (0.25 cup) Peanuts, all types, unsalted (0.25 cup) Walnuts (0.25 cup)
Calories Sodium ANDI 230 1 124 183 3 48 187 0 41 211 10 38 214 2 37 196 1 34
230 225 209 294 227 198 218 245 254 231 269 216 69 219
1 4 5 1 4
4 2 4 18 2 7 298 2 25 4 11 4 9 10
30 29 25 19 16
104 100 94 84 83 82 70 61 58 58 57 46 37 26
Hazelnuts or filberts (0.25 cup) Cashew Nuts, unsalted (0.25 cup) Pine Nuts or Pignolia (1 tablespoon) Macadamia Nut, unsalted (0.25 cup) Nut Butter Tahini or Sesame Butter (2 tablespoons) Almond (without salt) (2 tablespoons) Cashew (without salt) (2 tablespoons) Peanut (2 tablespoons) Seeds Sunflower (0.25 cup) Sesame (0.25 cup) Flax (2 tablespoons) Pumpkin (0.25 cup)
212 197 58 241
0 5 0 1
32 27 26 17
178 203 188 188
34 4 5 147
54 26 26 26
186 206 118 187
1 4 8 6
78 65 65 52
GRAINS Whole Grains Oats, old fashioned, cooked (1 cup) Barley, whole grain, cooked (1 cup) Wild Brown Rice, cooked, (1 cup cooked) Brown Rice, cooked (1 cup cooked) Barley, pearled, cooked (1 cup) Wheat Berries, cooked (1/2 cup) Cornmeal, whole grain (0.25 cup) Quinoa, cooked (1 cup) Millet, cooked (1 cup) Bulger, cooked (1 cup) Refined Grain Products Whole Wheat Flour (1/4 cup) Whole Wheat Pasta, cooked (1 cup) Oats, quick, cooked (1 cup) White Pasta, cooked (1 cup) White Flour (1/4 cup) Couscous, cooked (1 cup) White Rice, long grain, cooked (1 cup) Corn Pasta, cooked (1 cup) Breads/Crackers Sprouted Grain Bread (1 slice) Whole Grain Bread (2 slices)
Calories Sodium ANDI 147 193 166 216 193 150 110 222 250 150
2 5 5 10 5 0 11 13 3 10
53 43 43 41 32 25 22 21 19 17
102 174 147 198 114 176 216 176
1.5 4 2 2 1 8 10 0
31 19 19 18 18 15 12 10
130 130
3 253
39 30
Whole Wheat Bread (2 slices) Whole Wheat Bagel (1 item) Tortilla, whole wheat (2 items, 67 grams) Rye Bread (2 slices) Plain Bagel (1 item) White Bread (2 slices) Tortilla, flour (2 items, 64 grams) English Muffin, enriched (1 item) Tortilla, corn (2 items, 52 grams) Rice Cake Cracker (7 pieces) Saltines (5 items) Graham crackers (2 1/2″ sq.) (4 items) Cereals Bran Flakes (1 cup) Granola (1 cup)
130 181 180 165 195 133 200 134 113 115 64 118
265 360 500 422 379 340 407 264 23 21 161 169
25 25 21 20 18 18 15 13 12 12 11 8
128 598
293 27
64 22
FISH Fresh Tuna, yellow fin*, cooked, dry heat (4 ounces) Flounder, cooked, dry heat (4 ounces) Sole, cooked, dry heat (4 ounces) Salmon, pink, cooked, dry heat (4 ounces) Mahi-Mahi*, cooked, dry heat (4 ounces) Swordfish**, cooked, dry heat (4 ounces) Trout, rainbow, wild, cooked, dry heat (4 ounces) Snapper*, cooked, dry heat (4 ounces) Haddock, cooked, dry heat (4 ounces) Monkfish*, cooked, dry heat (4 ounces) Cod, cooked, dry heat (4 ounces) Grouper*, cooked, dry heat (4 ounces) Tilapia, cooked, dry heat (4 ounces) Canned Salmon (4 ounces) Tuna*, in water (4 ounces) Shellfish Lobster*, cooked (4 ounces) Shrimp, cooked (4 ounces) Scallops, steamed (4 ounces) Fish and shellfish may contain mercury and other pollutants:
Calories Sodium ANDI 158 133 133 169 124 176 170 145 127 110 119 134 195
53 119 119 98 128 130 64 65 99 26 88 60 74
46 41 41 39 39 38 36 35 35 34 31 27 18
158 145
628 428
42 36
111 112 120
431 254 478
43 38 24
** High level of mercury/pollutants * Intermediate level of mercury/pollutants MEAT Beef* Ground Beef, 95% lean meat (4 ounces) Flank Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Round, separable fat & lean, 1/8” fat (4 ounces) Beef Skirt Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Sirloin, separable fat & lean, 1/8” fat (4 ounces) Ground Beef, 85% lean meat (4 ounces) Beef Tenderloin, separable fat & lean, 1/8” fat (4 ounces) Beef Rib Eye Steak, separable fat & lean, 0” fat (4 ounces) Beef NY Strip Steak, separable fat & lean, 1/8″ fat (4 ounces) Beef Prime Rib, separable fat & lean, 1/8 “fat (4 ounces) * cooking method-broiled Veal Veal Loin, separable fat & lean, roasted (4 ounces) Bison Bison, Top Sirloin, separable lean only, broiled (4 ounces) Bison, Chuck Roast, separable lean only, braised (4 ounces) Lamb Lamb, Leg, separable fat & lean 1/8 “fat, broiled (4 ounces) Lamb, ground, broiled (4 ounces) Lamb, Loin Chops, separable lean only, 1/8″ fat, broiled (4 ounces) Pork Pork Tenderloin, separable fat & lean, roasted (4 ounces) Pork Chops, center cut, separable lean, broiled (4 ounces) Pork Loin, Whole, separable fat & lean, roasted (4 ounces) Ham, Cured, Boneless, separable fat & lean, roasted (4 ounces) Pork Baby Back Ribs, separable fat & lean, roasted (4 ounces) Bacon, cooked (2 ounces) Poultry Chicken Breast, meat only, roasted (4 ounces) Turkey, light meat only, roasted (4 ounces) Turkey, dark meat only, roasted (4 ounces) Chicken, dark meat only, roasted (4ounces) Ground Turkey, broiled (4 ounces) Chicken Drumstick, meat & skin, roasted (4 ounces)
Calories Sodium ANDI 194 213 231 289 275 284 302 300 317 437
73 63 46 104 63 82 61 60 76 70
29 27 22 21 20 20 18 18 16 12
246
105
17
193 218
60 64
39 36
274 321 337
76 92 88
20 18 16
196 272 281 276 420 302
62 65 67 1345 115 1377
34 24 23 17 12 12
187 177 212 232 266 245
84 72 90 105 121 102
27 25 24 17 16 15
Chicken Wing, meat & skin, roasted (4 ounces) Turkey Bacon, cooked (2 ounces) Cold Cuts Turkey, white, rotisserie, deli cut (2 ounces) Ham, 11% fat (2 ounces) Roast Beef (2 ounces) Bologna, beef and pork (2 ounces) Hot Dogs and Sausage Tofu Hot Dog (1 item) Italian sausage, turkey (4 ounces) Hot Dog, turkey (1 item) Italian sausage, pork (4 ounces) Bratwurst (4 ounces) Kielbasa (4 ounces) Pepperoni (2 ounces) Hot Dog, beef (1 item)
329 217
93 1295
11 9
64 92 115 175
680 739 480 417
33 24 22 13
163 179 102 390 337 352 264 148
330 1052 642 1369 962 1220 1014 513
23 16 13 13 13 11 10 8
DAIRY PRODUCTS & EGGS Beverages Milk, Nonfat Skim (8 fluid ounces) Milk, Low Fat 1% (8 fluid ounces) Milk, Whole 3.3% (8 fluid ounces) Chocolate Milk, low fat (8 fluid ounces) Half & Half (2 Tablespoons) Heavy Whipping Cream (2 Tablespoons) Cheese Feta Cheese (2 ounces) Cottage Cheese, low fat (1 cup) Mozzarella Cheese, part skim (2 ounces) Ricotta, part skim (1/2 cup) Swiss cheese (2 ounces) Parmesan (2 tablespoons) Mozzarella Cheese, whole mile (2 ounces) Gouda (2 ounces) Provolone (2 ounces) Cottage Cheese (1 cup) Gruyere Cheese (2 ounces) Muenster (2 ounces) Blue Cheese (2 ounces)
Calories Sodium ANDI 83 105 146 158 39 104
103 127 98 152 12 11
36 28 20 19 10 2
150 163 144 170 215 43 170 202 199 216 234 209 200
633 918 351 154 109 154 356 464 497 850 191 356 791
21 18 16 16 15 15 14 13 13 13 13 12 12
Brie (2 ounces) Monterey Jack (2 ounces) Ricotta, whole milk (2 ounces) Cheddar Cheese (2 ounces) Cream Cheese, low fat (2 ounces) Goat Cheese (2 ounces) Cream Cheese (2 ounces) Neufchatel (2 ounces) Eggs Egg (1 item) Yogurt Plain Yogurt, non-fat (1 cup) Plain Yogurt, low-fat (1 cup) Tofu Yogurt (1 cup) Plain Yogurt, whole milk (1 cup) Fruit Yogurt, non fat (1 cup) Fruit Yogurt, low-fat (1 cup) Fruit Yogurt, whole milk (1 cup)
189 211 214 229 139 206 193 148
357 304 103 352 178 292 182 226
12 12 11 11 8 8 4 4
74
70
27
80 90 246 180 130 130 170
115 110 92 130 100 95 85
30 24 17 16 16 15 9
NON DAIRY MILK Soy Milk (8 fluid ounces) Hemp Milk (8 fluid ounces) Almond Milk (8 fluid ounces) Rice Milk (8 fluid ounces)
Calories Sodium ANDI 125 132 33 100 5 27 211 14 19 120 86 10
PREPARED FOODS Canned Foods Pumpkin, canned (0.5 cup) Tomato Sauce, no salt added (1/4 cup) Tomato Sauce (1/4 cup) Tomato Paste (2 Tablespoons) Tomato Paste, no salt added (2 Tablespoons) Tomato, whole, diced, no salt added (1 cup) Tomato, whole, diced (1 cup) Green Beans (3/4 cup) Green Beans, no salt added (3/4 cup) Green Peas (1/2 cup) Green Peas, no salt added (1/2 cup) Yellow Corn (1/2 cup) Yellow Corn, no salt added (1/2 cup)
Calories Sodium ANDI 42 20 20 27 27 46 41 18 18 59 59 66 66
6 20 321 259 32 24 307 236 2 214 2 175 15
372 248 248 197 197 163 163 76 76 49 49 28 28
Peaches, halves, canned in own juice (1.5 cups) Peaches halves, canned in light syrup (1.5 cups) Peaches halves, canned in heavy syrup (1.5 cups) Fast Foods Cheese Pizza (2 slices) Biscuit w/ Egg & Bacon, fast food (1 item) Fast Food Cheeseburger (1 item) Fish Filet, Batter Coated, fried (4 ounces) French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) Frozen Desserts Vanilla Ice Cream (1 cup) Sherbet, all flavors (1 cup) Frozen Fruit & Juice Bar (1 item) Vanilla Frozen Yogurt (1 cup) Ice Pop or Popsicle (1 item) Snacks Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) Milk Chocolate Candy Bar (1.5 oz) Popcorn, air popped, no salt (4 cups) Hard Pretzels, salted (60 grams) (10 items) Fruit Roll Ups (1 item) Chocolate Pudding (1 cup) Potato Chips, salted (1 ounce) Plain Granola Bar (1 item) Chocolate Sandwich Cookie with Creme Filling (3 items) Toaster Pastry (1 item) Fig Bar (2 items) Popcorn, oil popped, no salt (4 cups) Corn Puffs, cheese flavored (1 ounce) Chocolate Chip Cookies, ready to eat (3 items) Apple Pie, prepared (1 slice) Corn chips, plain (1 ounce) Pound Cake (1 slice) Chocolate Cake with Frosting (1 slice)
164 203 291
15 19 24
29 21 16
281 457 287 263 242
672 999 495 603 140
17 11 11 10 7
289 213 75 221 42
115 68 4 125 7
9 9 9 8 0
254 235 122 229 50 309 152 115 140 219 111 229 157 147 411 153 291 235
4 35 1 814 55 835 168 72 145 214 112 1 298 89 327 179 298 214
34 21 16 13 12 11 11 11 9 8 8 8 8 7 6 6 5 5
OTHER Beverages Beer (12 fluid ounces) Wine (4 fluid ounces)
Calories Sodium ANDI 139 80
14 6
7 3
Cola (8 fluid ounces) Spreads/Dips Apple Butter (1 tablespoon) All Fruit Preserves (1 tablespoon) Margarine (1 tablespoon) Jelly (1 tablespoon) Butter (1 tablespoon) Sweeteners Maple Syrup (2 tablespoons) Brown Sugar (1 tablespoon) Corn Syrup (2 tablespoons) Honey (1 tablespoon) White Granulated Sugar (1 tablespoon) Oils Vegetable oil (1 tablespoon) Olive Oil (1 tablespoon)
60
25
1
93 56 101 56 102
8 6 133 6 82
3 3 3 1 1
104 34 128 64 49
4 1 28 1 0
4 2 1 1 0
120 119
0 0
9 9
GREEN VEGETABLES Vegetable 1. Mustard/Turnip/Collard Greens
ANDI Score 1000
2. Kale
1000
3. Watercress
1000
4. Bok Choy/Baby Bok Choy
824
5. Spinach
739
6. Broccoli Rabe
715
7. Chinese/Napa Cabbage
704
8. Brussels Sprouts
672
9. Swiss Chard
670
10. Arugula
559
NONGREEN VEGETABLES Vegetable 1. Radish
ANDI Score 554
2. Bean Sprouts
444
3. Red Pepper
366
4. Radicchio
359
5. Turnip
337
6. Carrot
336
7. Cauliflower
295
8. Artichoke
244
9. Tomato
190
10. Butternut Squash
156
FRUIT Fruit 1. Strawberries
ANDI Score 212
2. Blackberries
178
3. Plum
157
4. Raspberries
145
5. Blueberries
130
6. Papaya
118
7. Orange
109
8. Cantaloupe
100
9. Kiwi
97
10. Watermelon
91
11. Peach
73
12. Apple
72
13. Cherries
68
14. Pineapple
64
15. Apricot
60
Beans Vegetable 1. Lentils
ANDI Score 104
2. Red Kidney Beans
100
3. Great Northern Beans
94
4. Adzuki Beans
84
5. Black Beans
83
6. Black-Eyed Peas
82
7. Pinto Beans
61
8. Edamame
58
9. Split Peas
58
10. Chickpeas (Garbanzos)
57
Nuts & Seeds Nuts & Seeds 1. Sunflower Seeds
ANDI Score 78
2. Sesame Seeds
65
3. Flax Seeds
65
4. Pumpkin Seeds
52
5. Pistachios
48
6. Pecans
41
7. Almonds
38
8. Walnuts
34
9. Hazelnuts
32
10. Cashews
27
ANDI Scores | All Foods NOTE: Calorie and Sodium data are provided for reference only. They are not related to ANDI scores. ANDI scores provide a relative ranking based on an equal amount of calories. VEGETABLES Kale, cooked (1.5 cups) Mustard Greens, cooked (1.5 cups) Turnip Greens, cooked (1.5 cups) Watercress, raw (3 cups)
Calories Sodium ANDI 55 45 1000 32 34 1000 43 63 1000 11
42
1000
Collard Greens, cooked (1.5 cups) Kale, raw (1.5 cups) Bok Choy, cooked (1.5 cups) Spinach, raw (5 cups) Broccoli Rabe, cooked (1.5 cups) Chinese or Napa Cabbage, cooked (1.5 cups) Spinach, cooked (1.5 cups) Brussels Sprouts, cooked (1.5 cups) Swiss Chard, cooked (1.5 cups) Chinese or Napa Cabbage, raw (1.5 cups) Chicory Greens, uncooked (1.5 cups) Arugula, raw (5 cups) Radish (6 items) Cabbage, cooked (1.5 cups) Bean Sprouts, uncooked (1 cup) Cabbage, raw (1.5 cups) Kohlrabi (1.5 cups) Lettuce, Romaine (5 cups) Broccoli, raw (1.5 cups) Pepper, red, cooked (1.5 cups) Radicchio (2 cups) Broccoli, cooked (1.5 cups) Turnips, cooked (1 item) Carrots, cooked (1.5 cup) Dandelion Greens, cooked (1.5 cups) Pepper, red, raw (1.5 cups) Chili Peppers, green, hot (1 item)
74 50 31 34 63 20 62 84 52 18 62 25 4 50 53 32 54 48 45 56 18 82 34 81 52 58 18
46 43 87 118 54 18 189 49 470 10 122 27 11 18 11 24 40 22 44 4 18 96 82 136 69 4 3
1000 896 824 739 714 704 697 672 670 600 591 559 554 481 444 420 393 389 376 366 359 342 337 336 329 328 323
Escarole, raw (3 cups) Mixed Baby Greens (5 cups) Cauliflower, cooked (1.5 cups) Cauliflower, raw (1.5 cups) Pepper, green, raw (1.5 cups) Artichoke, cooked (1 item) Carrots, raw (1.5 cups) Asparagus, cooked (1.5 cups) Zucchini, raw (2.5 cups) Tomato, cooked (1 cup) Pepper, green cooked (1.5 cups) Tomato, raw (1 item) Jalapeno Peppers (0.13 cup) Butternut Squash, cooked (1.5 cups) Eggplant, cooked (1.5 cups) Bamboo Shoots, canned (1 cup) Okra, cooked (1.5 cups) Mushrooms, raw (1.5 cups) Celery (2 items) Zucchini, cooked (1.5 cups) Alfalfa Sprouts (1 cup) Snow or sugar peas, raw (1.5 cups) Mushrooms, cooked (1.5 cups) Snow or sugar peas, cooked (1.5 cups) Sun Dried Tomatoes (0.5 cup) Lettuce, Iceberg (5 cups) Rhubarb, cooked (1 cup) Beets, cooked (1.5 cups) Sweet Potato, cooked (1.5 cups) Leeks, cooked (2 cups) String Beans, cooked (1.5 cups) Green Beans, cooked (2 cups) Tomatillo (2 items) Green Peas, cooked (1.5 cups) Garlic Clove (1 item) Cucumber (1 item) Onions, cooked (0.33 cup) Spaghetti Squash, cooked (1.5 cups)
25 37 43 38 45 60 75 59 45 43 57 22 7 122 50 25 53 23 11 43 10 40 66 101 70 38 25 112 378 109 65 87 22 202 4 45 31 63
33 35 28 45 7 114 126 38 28 26 4 6 0 12 1 9 14 4 64 8 2 4 5 10 566 28 5 196 134 36 6 2 1 7 1 6 2 42
322 300 295 285 258 244 240 234 209 190 181 164 164 156 149 144 139 135 135 132 130 127 119 113 113 110 106 97 83 80 75 74 72 70 58 50 50 49
Onions, raw (0.5 cup) Acorn Squash, cooked (1.5 cups) Corn, sweet, white, cooked (1.5 cups) Potatoes, Flesh and skin, baked (1 item) Parsnips (1.5 cups) Potatoes, Flesh only, baked (1.5 cups) Yams, cooked (1.5 cups) Olives, (3 items) Water chestnuts (1 cup)
34 172 266 142 166 170 266 36 70
2 12 42 11 23 9 20 408 11
47 46 44 43 37 31 23 24 19
FRUIT Strawberries (1.5 cups) Blackberries (1.5 cups) Plums (1.5 cups) Raspberries (1.5 cups) Lemon Juice (1 teaspoon) Blueberries (1.5 cups) Papaya (1.5 cups) Orange (1 item) Grapefruit (1.5 cups) Cantaloupe (1.5 cups) Lime Juice (1 teaspoon) Kiwi (2 items) Watermelon (2.5 cups) Peach (1 item) Apple (1 item) Tangerine, (2 items) Cherries (1.5 cups) Pineapple, (1.5 cups) Figs, fresh (3 items) Apricots fresh (4 items) Mango, (1 item) Prunes (0.25 cup) Pears, (1 item) Honeydew (1.5 cups) Nectarine (1.5 cups) Avocado, (half) Cranberries, dried, sweetened (0.33 cup) Grapes, (1.5 cups)
Calories Sodium ANDI 69 2 212 93 2 178 114 0 157 96 2 145 1 0 141 123 2 130 82 6 118 62 0 109 144 0 102 82 38 100 1 0 99 93 5 97 114 4 91 38 0 73 72 1 72 89 3 72 137 0 68 112 2 64 111 2 62 67 1 60 135 4 51 102 1 47 96 2 46 96 48 45 91 0 41 182 3 37 123 1 34 92 3 31
Banana, (1 item) Apricots, dried, unsweetened (0.33 cup) Figs, dried (0.25 cup) Dates (0.25 cup) Raisins (0.25 cup)
105 104 124 125 108
FRUIT/VEGETABLE JUICES Vegetable Juice, low sodium (8 fluid ounces) Vegetable Juice, regular (8 fluid ounces) Carrot Juice (8 fluid ounces) Tomato Juice, low sodium (8 fluid ounces) Tomato Juice, regular (8 fluid ounces) Pomegranate Juice, (8 fluid ounces) Orange Juice (8 fluid ounces) Cranberry Juice Cocktail (8 fluid ounces) Apple Juice, unsweetened (8 fluid ounces)
Calories Sodium ANDI 46 140 365 46 653 365 98 71 344 41 24 342 41 656 342 150 10 193 112 2 86 144 5 55 117 7 16
BULK PRODUCTS Beans/Legumes Lentils, boiled (1 cup) Red Kidney Beans, boiled (1 cup) Great Northern Beans, boiled (1 cup) Adzuki Beans, boiled (1 cup) Black beans, boiled (1 cup) Black Eyed Peas, boiled (1 cup) Hummus (0.5 cup) Pinto Beans, boiled (1 cup) Edamame (1 cup) Split Peas, boiled (1 cup) Chick Peas (Garbanzo), boiled (1 cup) Lima Beans, boiled (1 cup) Tofu (4 ounces) Tempeh (4 ounces)
Calories Sodium ANDI
Nuts Brazil (0.25 cup) Pistachio Nuts, unsalted (0.25 cup) Pecans (0.25 cup) Almonds, unsalted (0.25 cup) Peanuts, all types, unsalted (0.25 cup) Walnuts (0.25 cup)
Calories Sodium ANDI 230 1 124 183 3 48 187 0 41 211 10 38 214 2 37 196 1 34
230 225 209 294 227 198 218 245 254 231 269 216 69 219
1 4 5 1 4
4 2 4 18 2 7 298 2 25 4 11 4 9 10
30 29 25 19 16
104 100 94 84 83 82 70 61 58 58 57 46 37 26
Hazelnuts or filberts (0.25 cup) Cashew Nuts, unsalted (0.25 cup) Pine Nuts or Pignolia (1 tablespoon) Macadamia Nut, unsalted (0.25 cup) Nut Butter Tahini or Sesame Butter (2 tablespoons) Almond (without salt) (2 tablespoons) Cashew (without salt) (2 tablespoons) Peanut (2 tablespoons) Seeds Sunflower (0.25 cup) Sesame (0.25 cup) Flax (2 tablespoons) Pumpkin (0.25 cup)
212 197 58 241
0 5 0 1
32 27 26 17
178 203 188 188
34 4 5 147
54 26 26 26
186 206 118 187
1 4 8 6
78 65 65 52
GRAINS Whole Grains Oats, old fashioned, cooked (1 cup) Barley, whole grain, cooked (1 cup) Wild Brown Rice, cooked, (1 cup cooked) Brown Rice, cooked (1 cup cooked) Barley, pearled, cooked (1 cup) Wheat Berries, cooked (1/2 cup) Cornmeal, whole grain (0.25 cup) Quinoa, cooked (1 cup) Millet, cooked (1 cup) Bulger, cooked (1 cup) Refined Grain Products Whole Wheat Flour (1/4 cup) Whole Wheat Pasta, cooked (1 cup) Oats, quick, cooked (1 cup) White Pasta, cooked (1 cup) White Flour (1/4 cup) Couscous, cooked (1 cup) White Rice, long grain, cooked (1 cup) Corn Pasta, cooked (1 cup) Breads/Crackers Sprouted Grain Bread (1 slice) Whole Grain Bread (2 slices)
Calories Sodium ANDI 147 193 166 216 193 150 110 222 250 150
2 5 5 10 5 0 11 13 3 10
53 43 43 41 32 25 22 21 19 17
102 174 147 198 114 176 216 176
1.5 4 2 2 1 8 10 0
31 19 19 18 18 15 12 10
130 130
3 253
39 30
Whole Wheat Bread (2 slices) Whole Wheat Bagel (1 item) Tortilla, whole wheat (2 items, 67 grams) Rye Bread (2 slices) Plain Bagel (1 item) White Bread (2 slices) Tortilla, flour (2 items, 64 grams) English Muffin, enriched (1 item) Tortilla, corn (2 items, 52 grams) Rice Cake Cracker (7 pieces) Saltines (5 items) Graham crackers (2 1/2″ sq.) (4 items) Cereals Bran Flakes (1 cup) Granola (1 cup)
130 181 180 165 195 133 200 134 113 115 64 118
265 360 500 422 379 340 407 264 23 21 161 169
25 25 21 20 18 18 15 13 12 12 11 8
128 598
293 27
64 22
FISH Fresh Tuna, yellow fin*, cooked, dry heat (4 ounces) Flounder, cooked, dry heat (4 ounces) Sole, cooked, dry heat (4 ounces) Salmon, pink, cooked, dry heat (4 ounces) Mahi-Mahi*, cooked, dry heat (4 ounces) Swordfish**, cooked, dry heat (4 ounces) Trout, rainbow, wild, cooked, dry heat (4 ounces) Snapper*, cooked, dry heat (4 ounces) Haddock, cooked, dry heat (4 ounces) Monkfish*, cooked, dry heat (4 ounces) Cod, cooked, dry heat (4 ounces) Grouper*, cooked, dry heat (4 ounces) Tilapia, cooked, dry heat (4 ounces) Canned Salmon (4 ounces) Tuna*, in water (4 ounces) Shellfish Lobster*, cooked (4 ounces) Shrimp, cooked (4 ounces) Scallops, steamed (4 ounces) Fish and shellfish may contain mercury and other pollutants:
Calories Sodium ANDI 158 133 133 169 124 176 170 145 127 110 119 134 195
53 119 119 98 128 130 64 65 99 26 88 60 74
46 41 41 39 39 38 36 35 35 34 31 27 18
158 145
628 428
42 36
111 112 120
431 254 478
43 38 24
** High level of mercury/pollutants * Intermediate level of mercury/pollutants MEAT Beef* Ground Beef, 95% lean meat (4 ounces) Flank Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Round, separable fat & lean, 1/8” fat (4 ounces) Beef Skirt Steak, separable fat & lean, 0” fat (4 ounces) Beef Top Sirloin, separable fat & lean, 1/8” fat (4 ounces) Ground Beef, 85% lean meat (4 ounces) Beef Tenderloin, separable fat & lean, 1/8” fat (4 ounces) Beef Rib Eye Steak, separable fat & lean, 0” fat (4 ounces) Beef NY Strip Steak, separable fat & lean, 1/8″ fat (4 ounces) Beef Prime Rib, separable fat & lean, 1/8 “fat (4 ounces) * cooking method-broiled Veal Veal Loin, separable fat & lean, roasted (4 ounces) Bison Bison, Top Sirloin, separable lean only, broiled (4 ounces) Bison, Chuck Roast, separable lean only, braised (4 ounces) Lamb Lamb, Leg, separable fat & lean 1/8 “fat, broiled (4 ounces) Lamb, ground, broiled (4 ounces) Lamb, Loin Chops, separable lean only, 1/8″ fat, broiled (4 ounces) Pork Pork Tenderloin, separable fat & lean, roasted (4 ounces) Pork Chops, center cut, separable lean, broiled (4 ounces) Pork Loin, Whole, separable fat & lean, roasted (4 ounces) Ham, Cured, Boneless, separable fat & lean, roasted (4 ounces) Pork Baby Back Ribs, separable fat & lean, roasted (4 ounces) Bacon, cooked (2 ounces) Poultry Chicken Breast, meat only, roasted (4 ounces) Turkey, light meat only, roasted (4 ounces) Turkey, dark meat only, roasted (4 ounces) Chicken, dark meat only, roasted (4ounces) Ground Turkey, broiled (4 ounces) Chicken Drumstick, meat & skin, roasted (4 ounces)
Calories Sodium ANDI 194 213 231 289 275 284 302 300 317 437
73 63 46 104 63 82 61 60 76 70
29 27 22 21 20 20 18 18 16 12
246
105
17
193 218
60 64
39 36
274 321 337
76 92 88
20 18 16
196 272 281 276 420 302
62 65 67 1345 115 1377
34 24 23 17 12 12
187 177 212 232 266 245
84 72 90 105 121 102
27 25 24 17 16 15
Chicken Wing, meat & skin, roasted (4 ounces) Turkey Bacon, cooked (2 ounces) Cold Cuts Turkey, white, rotisserie, deli cut (2 ounces) Ham, 11% fat (2 ounces) Roast Beef (2 ounces) Bologna, beef and pork (2 ounces) Hot Dogs and Sausage Tofu Hot Dog (1 item) Italian sausage, turkey (4 ounces) Hot Dog, turkey (1 item) Italian sausage, pork (4 ounces) Bratwurst (4 ounces) Kielbasa (4 ounces) Pepperoni (2 ounces) Hot Dog, beef (1 item)
329 217
93 1295
11 9
64 92 115 175
680 739 480 417
33 24 22 13
163 179 102 390 337 352 264 148
330 1052 642 1369 962 1220 1014 513
23 16 13 13 13 11 10 8
DAIRY PRODUCTS & EGGS Beverages Milk, Nonfat Skim (8 fluid ounces) Milk, Low Fat 1% (8 fluid ounces) Milk, Whole 3.3% (8 fluid ounces) Chocolate Milk, low fat (8 fluid ounces) Half & Half (2 Tablespoons) Heavy Whipping Cream (2 Tablespoons) Cheese Feta Cheese (2 ounces) Cottage Cheese, low fat (1 cup) Mozzarella Cheese, part skim (2 ounces) Ricotta, part skim (1/2 cup) Swiss cheese (2 ounces) Parmesan (2 tablespoons) Mozzarella Cheese, whole mile (2 ounces) Gouda (2 ounces) Provolone (2 ounces) Cottage Cheese (1 cup) Gruyere Cheese (2 ounces) Muenster (2 ounces) Blue Cheese (2 ounces)
Calories Sodium ANDI 83 105 146 158 39 104
103 127 98 152 12 11
36 28 20 19 10 2
150 163 144 170 215 43 170 202 199 216 234 209 200
633 918 351 154 109 154 356 464 497 850 191 356 791
21 18 16 16 15 15 14 13 13 13 13 12 12
Brie (2 ounces) Monterey Jack (2 ounces) Ricotta, whole milk (2 ounces) Cheddar Cheese (2 ounces) Cream Cheese, low fat (2 ounces) Goat Cheese (2 ounces) Cream Cheese (2 ounces) Neufchatel (2 ounces) Eggs Egg (1 item) Yogurt Plain Yogurt, non-fat (1 cup) Plain Yogurt, low-fat (1 cup) Tofu Yogurt (1 cup) Plain Yogurt, whole milk (1 cup) Fruit Yogurt, non fat (1 cup) Fruit Yogurt, low-fat (1 cup) Fruit Yogurt, whole milk (1 cup)
189 211 214 229 139 206 193 148
357 304 103 352 178 292 182 226
12 12 11 11 8 8 4 4
74
70
27
80 90 246 180 130 130 170
115 110 92 130 100 95 85
30 24 17 16 16 15 9
NON DAIRY MILK Soy Milk (8 fluid ounces) Hemp Milk (8 fluid ounces) Almond Milk (8 fluid ounces) Rice Milk (8 fluid ounces)
Calories Sodium ANDI 125 132 33 100 5 27 211 14 19 120 86 10
PREPARED FOODS Canned Foods Pumpkin, canned (0.5 cup) Tomato Sauce, no salt added (1/4 cup) Tomato Sauce (1/4 cup) Tomato Paste (2 Tablespoons) Tomato Paste, no salt added (2 Tablespoons) Tomato, whole, diced, no salt added (1 cup) Tomato, whole, diced (1 cup) Green Beans (3/4 cup) Green Beans, no salt added (3/4 cup) Green Peas (1/2 cup) Green Peas, no salt added (1/2 cup) Yellow Corn (1/2 cup) Yellow Corn, no salt added (1/2 cup)
Calories Sodium ANDI 42 20 20 27 27 46 41 18 18 59 59 66 66
6 20 321 259 32 24 307 236 2 214 2 175 15
372 248 248 197 197 163 163 76 76 49 49 28 28
Peaches, halves, canned in own juice (1.5 cups) Peaches halves, canned in light syrup (1.5 cups) Peaches halves, canned in heavy syrup (1.5 cups) Fast Foods Cheese Pizza (2 slices) Biscuit w/ Egg & Bacon, fast food (1 item) Fast Food Cheeseburger (1 item) Fish Filet, Batter Coated, fried (4 ounces) French Fried Potatoes, fried in vegetable oil, fast food (2.5 ounces) Frozen Desserts Vanilla Ice Cream (1 cup) Sherbet, all flavors (1 cup) Frozen Fruit & Juice Bar (1 item) Vanilla Frozen Yogurt (1 cup) Ice Pop or Popsicle (1 item) Snacks Dark Chocolate Candy Bar 45-59% cocoa (1.5 oz) Milk Chocolate Candy Bar (1.5 oz) Popcorn, air popped, no salt (4 cups) Hard Pretzels, salted (60 grams) (10 items) Fruit Roll Ups (1 item) Chocolate Pudding (1 cup) Potato Chips, salted (1 ounce) Plain Granola Bar (1 item) Chocolate Sandwich Cookie with Creme Filling (3 items) Toaster Pastry (1 item) Fig Bar (2 items) Popcorn, oil popped, no salt (4 cups) Corn Puffs, cheese flavored (1 ounce) Chocolate Chip Cookies, ready to eat (3 items) Apple Pie, prepared (1 slice) Corn chips, plain (1 ounce) Pound Cake (1 slice) Chocolate Cake with Frosting (1 slice)
164 203 291
15 19 24
29 21 16
281 457 287 263 242
672 999 495 603 140
17 11 11 10 7
289 213 75 221 42
115 68 4 125 7
9 9 9 8 0
254 235 122 229 50 309 152 115 140 219 111 229 157 147 411 153 291 235
4 35 1 814 55 835 168 72 145 214 112 1 298 89 327 179 298 214
34 21 16 13 12 11 11 11 9 8 8 8 8 7 6 6 5 5
OTHER Beverages Beer (12 fluid ounces) Wine (4 fluid ounces)
Calories Sodium ANDI 139 80
14 6
7 3
Cola (8 fluid ounces) Spreads/Dips Apple Butter (1 tablespoon) All Fruit Preserves (1 tablespoon) Margarine (1 tablespoon) Jelly (1 tablespoon) Butter (1 tablespoon) Sweeteners Maple Syrup (2 tablespoons) Brown Sugar (1 tablespoon) Corn Syrup (2 tablespoons) Honey (1 tablespoon) White Granulated Sugar (1 tablespoon) Oils Vegetable oil (1 tablespoon) Olive Oil (1 tablespoon)
60
25
1
93 56 101 56 102
8 6 133 6 82
3 3 3 1 1
104 34 128 64 49
4 1 28 1 0
4 2 1 1 0
120 119
0 0
9 9
