Powerhouse Fruit & Vegetables (PFV)

If you want to nourish your body, load up on these PFVs! 



A study ranking 41 powerhouse fruit and vegetables by way of their nutrient density. Some scored high/low as expected, some may surprise you.


The scientists have been measuring nutrient density by looking into 17 different key nutrients as provided per 100 g of food expressed per 100 kcal of food.


Mind you, the study focused on certain food categories only (i.e. fruit & veg) and as such other nutrient dense foods may be overlooked. Nutrient content is measured in raw form.



We like this research, as it measures the nutrient density of foods in terms of the energy they provide and as a result can help to focus on daily energy needs and getting the most nutrients from your foods. The rankings provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group.


See the full study summary here: 



Source: Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390

Item Nutrient Density Score


Watercress 100

Chinese cabbage 91.99

Chard 89.27

Beet green 87.08

Spinach 86.43

Chicory 73.36

Leaf lettuce 70.73

Parsley 65.59

Romaine lettuce 63.48

Collard green 62.49

Turnip green 62.12

Mustard green 61.39

Endive 60.44

Chive 54.8

Kale 49.07

Dandelion green 46.34

Red pepper 41.26

Arugula 37.65

Broccoli 34.89

Pumpkin 33.82

Brussels sprout 32.23

Scallion 27.35

Kohlrabi 25.92

Cauliflower 25.13

Cabbage 24.51

Carrot 22.6

Tomato 20.37

Lemon 18.72

Iceberg lettuce 18.28

Strawberry 17.59

Radish 16.91

Winter squash (all varieties) 13.89

Orange 12.91

Lime 12.23

Grapefruit (pink and red) 11.64

Rutabaga 11.58

Turnip 11.43

Blackberry 11.39

Leek 10.69

Sweet potato 10.51

Grapefruit (white) 10.47