Tuesday, October 2, 2012

The ten most nutrient dense recipes on the web

Okay, so that's not exactly true. But these are the ten most nutrient dense recipes from nearly 14,000 recipes hand picked by Yumprint users from over 2,000 unique recipe sites.

If you're not familiar, nutrient density is a measure of nutrient content per calorie. The basic idea is to get all the nutrients you need in a day before you've consumed all the calories you need.

For example, if you just ate donuts, you'd quickly consume the calories you need but consume very little of the nutrients you need. Similarly, if you just ate carrots you'd consume a lot of beta carotene but miss out on a lot of other nutrients ... and you'd have a very tough time getting enough calories.

Most people get all the nutrients they need through several different dishes. But since we're scoring individual recipes and not combinations of them, for these recipes to score well they've got to be packed not just with lots of nutrients, but also a wide variety of them.

For our scoring, we looked at 19 different nutrients* and determined how close you'd get to meeting your recommended daily intake of nutrients if you consumed your entire caloric intake through just that dish ... something you obviously won't do, but it's a good standard for identifying nutrient power dishes.

Now, one final note before I jump to the recipes. Calculating nutrient density is insanely complicated for humans to do (you can try it using the USDA's nutrition database). Doing it for one dish is hard, doing it for your entire diet is practically impossible.

In the coming months, we'll release features that do this for your diet automatically and help you understand what your diet is missing. Point being, if you haven't signed up for Yumprint yet, jump on it.

Start by adding these top ten recipes to your cookbook with the Yumprint Extension:

#1 95.6% Recommended Daily Intake (RDI) of nutrients
Found by Roshan Narain from bbcgoodfood.com

#7 89.5% of RDI
Found by Angela Cirillo from realsimple.com

#8 89.3% of RDI
Found by Roshan Narain from bbcgoodfood.com

#9 89.2% of RDI

#10 88.9% of RDI
Found by Nicki Patel from skinnytaste.com

* The nutrients we included are

  • calcium
  • beta carotene
  • alpha carotene
  • lutein zeaxanthin
  • lycopene
  • dietary fiber
  • folate
  • iron
  • magnesium
  • niacin
  • selenium
  • thiamin
  • riboflavin
  • vitamin b6
  • vitamin b12
  • vitamin c
  • vitamin e
  • vitamin d
  • zinc


  1. Thanks for this awesome collection!

  2. i like this Beef and Vegetable Stew with Rosemary