ANDI Food Scores

The Standard American Diet (SAD) is made up mostly of disease-causing foods, with 25% of calories from animal products and over 60% from processed foods; lifestyle-related diseases are the most common causes of death, but according to a 2011 poll by Consumer Reports Health, 90% Americans believe that they eat a healthy diet. In addition, 43% of Americans polled reported that they drank at least one sugar-sweetened drink each day, 40% said that they eat ‘pretty much everything’ that they want, and 33% of overweight and obese individuals reported that they were at a healthy weight.1

This highlights the nutritional misinformation that abounds in our society. Most Americans do not understand that whole plant foods are the best for our health – they are led to believe that processed foods labeled “low-fat” or “low-carb,” artificially sweetened beverages, pasta, grilled chicken, and olive oil make up a healthful diet. Americans have not yet grasped the concept of nutrient density.

H = N/C (Health = Nutrients / Calories) Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety.

Dr. Fuhrman has completely revised his ANDI (Aggregate Nutrient Density Index) scoring system to provide a more accurate picture of each food’s nutritional quality. Dr. Fuhrman originally developed the ANDI scoring system to rank foods according to micronutrients per calorie, including vitamins, minerals, and as many known beneficial phytochemicals as possible. Since the original calculation of the ANDI scores new information has come to light regarding certain beneficial phytochemicals, such as angiogenesis inhibitorsorganosulfidesisothiocyanates, and aromatase inhibitors. Dr. Fuhrman has incorporated this information into a revised algorithm that more accurately reflects the nutritional value of each food.

To effectively and concisely illustrate the concept of nutrient density and rank common foods by nutrient density, Dr. Fuhrman has developed a new reference book for the nutritarian lifestyle, which includes the new and improved ANDI food scoring system.

Sample Nutrient/Calorie Density Scores
Kale 1000   Sunflower Seeds 64
Collard Greens 1000   Kidney Beans 64
Mustard Greens 1000   Green Peas 63
Watercress 1000   Cherries 55
Swiss Chard 895   Pineapple 54
Bok Choy 865   Apple 53
Spinach 707   Mango 53
Arugula 604   Peanut Butter 51
Romaine 510   Corn 45
Brussels Sprouts 490   Pistachio Nuts 37
Carrots 458   Oatmeal 36
Broccoli Rabe 455   Shrimp 36
Cabbage 434   Salmon 34
Broccoli 340   Eggs 31
Cauliflower 315   Milk, 1% 31
Bell Peppers 265   Walnuts 30
Asparagus 205   Bananas 30
Mushrooms 238   Whole Wheat Bread 30
Tomato 186   Almonds 28
Strawberries 182   Avocado 28
Sweet Potato 181   Brown Rice 28
Zucchini 164   White Potato 28
Artichoke 145   Low Fat Plain Yogurt 28
Blueberries 132   Cashews 27
Iceburg Lettuce 127   Chicken Breast 24
Grapes 119   Ground Beef, 85% lean 21
Pomegranates 119   Feta Cheese 20
Cantaloupe 118   White Bread 17
Onions 109   White Pasta 16
Flax Seeds 103   French Fries 12
Orange 98   Cheddar Cheese 11
Edamame 98   Apple Juice 11
Cucumber 87   Olive Oil 10
Tofu 82   Vanilla Ice Cream 9
Sesame Seeds 74   Corn Chips 7
Lentils 72   Cola 1
Peaches 65      


Dr. Fuhrman’s Nutritarian Handbook & ANDI Food Scoring Guide:

  • A concise instructional guide to the Nutritarian diet
  • A comprehensive list of ANDI scores ranks foods according to  micronutrients per calorie, guiding you toward the best food choices
  • Side-by-side nutritional analysis of SAD and Nutritarian meals
  • New recipes and menu plans

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