Nutrient Dense and Low-Calorie Food You Should Be Eating Right Now

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Dieting is hard especially if you’re forced to cut back on certain foods that inhibit your body from getting proper nourishment. The good news is that there are several types of foods that are not only the most nutrient-dense; they’re also diet-friendly. Today we’re listing down five of the most nutrient-dense and low-calorie foods you should be adding to your diet!

Wild Salmon

Wild salmon—as well as other types of oily fish—is not only a rich source of essential fatty acid omega-3, it’s also packs high levels of vitamins and minerals including magnesium, potassium, selenium, and all types of B-vitamins! Clinical studies reveal that eating at least a serving of wild salmon once or twice per week leads to lower risk of heart disease. Salmon is also considered as brain food, it enhances cognitive functions among other things. Long-term health benefits of eating salmon include cutting the risk of developing dementia, depression, etc.


All types of cruciferous vegetables are extremely nutritious. But kale, in particular, is so nutrient dense, it’s considered as the king of all cruciferous greens. Kale is loaded with essential vitamins, minerals, antioxidants, and a range of bioactive compounds like Isothiocyanates and Indole-3-Carbinol.

In fact, just a 100 gram of kale contains 200% of your recommended daily allowance of vitamin C, 300% of your recommended daily allowance of vitamin A and 1,000% of your recommended daily allowance of vitamin K1. It’s also loaded with calcium, potassium, magnesium, manganese, copper, and vitamin B6!

Marine Vegetables

Often referred to as seaweed, marine vegetables are also high in nutrients but shockingly low in calories. There are many types of seaweeds but most of them are highly nutritious. Apart from being a rich source of calcium, magnesium, iron, and manganese, seaweeds also contain bioactive like phycocyanins and carotenoids, as well as antioxidants and anti-inflammatory compounds.

That’s not even the best part about seaweeds. Marine vegetables contain one of the highest concentrations of iodine in the world. Iodine is a mineral that stimulates the generation of thyroid hormones. Just eating a small portion of seaweed a couple of times per month is enough to supply the body with all its iodine needs!


A staple in most kitchens, garlic has powerful antifungal, antiseptic, antibacterial, antiviral, and antioxidant properties. Eaten raw, garlic is a rich source of manganese, vitamin B6, vitamin C, copper, and selenium. It’s an effective treatment for lowering bad cholesterol in the body and normalizing blood pressure.

Garlic contains a compound known as Allicin. Allicin helps raise good cholesterol in the body, lowers the risk of heart diseases, and cuts the risk of developing cancer — particularly colon and stomach cancer.


Just like marine vegetables, marine animals like shellfish are loaded in nutrients while being low in calories. Clams are one of the world’s richest sources of vitamin B12. Just 100 grams of clams yield over 16 times of your recommended dietary allowance of vitamin B12! That’s not all. Clams also contain vitamin C, potassium, selenium, iron, and all types of B vitamins.

Oysters are nutrient-dense and low-calorie too! Just a hundred grams of oyster is enough to supply the body with six times the recommended dietary allowance of Zinc and two times the recommended dietary allowance of copper. Aside from being rich sources of copper and zinc, oysters are also loaded with vitamin B12, vitamin D, and other health-giving vitamins and minerals.

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