ANDI Scores

By popular demand, I am posting the “Top 30 List” of foods with the highest ANDI (Aggregrate Nutrient Density Index) scores in the store!  Thank you for posting comments in response to my previous blog post, “Let Me Introduce You to ANDI”.  I am pleased to hear that consumers are so interested in making healthy choices that they wish to use the ANDI list as a guide when shopping for groceries.

Before you go jumping to conclusions, I want to emphasize once again that just because a food falls at the bottom of the list (or doesn’t make it on the top 30 list) does not mean that it is not healthy or that you should not eat it.  ANDI was not developed to be totally inclusive of all nutritional factors, but rather its focus is on micronutrients present per calorie.  Most Americans consume too many calories from fat, protein and carbohydrates while their overall diets are lacking in vital nutrients like beta carotene, folate, vitamin E and antioxidant phytochemicals.  Our bodies need essential fatty acids (from both animal & plant-based foods), amino acids from protein-rich foods and carbohydrates from starchy vegetables and whole grains.   Fat, protein and carbohydrates contain calories (they are “macronutrients”); it’s a fact of life.   Since the ANDI equation is “Nutrients divided by Calories,” foods containing the most calories score lower on the scale even though they may offer important health benefits (such as walnuts which I mentioned previously).  But that’s OK.  ANDI encourages the consumption of more nutrient-dense foods because most people aren’t eating enough of them.   You can choose to do with it what you wish.

Enough explaining, here’s the list!

Top 30 Super Foods

1. Collard/Mustard/Turnip Greens…1000

2. Kale ………………………………………1000

3. Watercress ……………………………..1000

4. 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

11. Cabbage ………………………………. 481

12. Romaine Lettuce …………………… 389

13. Broccoli ……………………………….. 376

14. Red Pepper …………………………… 366

15. Carrot Juice ………………………….. 344

16. Tomato/Tomato Products ………. 190 – 300

17. Cauliflower …………………………… 295

18. Strawberries …………………………. 212

19. Pomegranate Juice ………………… 193

20. Blackberries …………………………. 178

21. Plum ……………………………………. 157

22. Raspberries …………………………… 145

23. Blueberries ……………………………. 130

24. Orange …………………………………. 109

25. Cantaloupe ……………………………. 100

26. Beans (all varieties) …………………. 57 – 104

27. Flax/Sunflower/Sesame Seeds ….. 52 – 78 

28. Pistachios ………………………………. 48

29. Tofu ………………………………………. 37

30. Walnuts ………………………………….. 34