Super Foods and the ANDI score
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What’s the nutrient density of your food? Get the ANDI score
As described in his book, Eat for Health, Dr. Joel Fuhrman explains that the Aggregate Nutrient Density Index (ANDI) assigns a score to a variety of foods based on how many nutrients they deliver to your body in each calorie consumed. Each of the food scores is out of a possible 1,000 based on the nutrients per calorie equation (H=N/C). Since nutritional labels don’t give you the information necessary to understand exactly what you are eating, these rankings do the equation for you and give you a sense of what foods yield the highest outcome. Fuhrman believes that getting the most nutrients in the fewest calories possible is the recipe for disease prevention and reversal and for permanent weight loss.
ANDI Scale – Aggregate Nutrient Density Index
*Dr.Fuhrman’s Nutrient
Top 30 Super Foods Score
1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29