A List of 50 Super Healthy Foods

Cons>Consuming a variety of nutrient-rich items — such as fruits, vegetables, nuts, seeds, and lean protein — helps support overall well-being.

Many wholesome foods are also very enjoyable to eat. By loading your plate with fruits, vegetables, quality protein sources, and other minimally processed foods, you’ll create meals that are vibrant, adaptable, and nourishing.

Below are 50 nutritious and delicious foods to consider including in your everyday eating pattern.

7. Eggs

Eggs are packed with nutrients.

They were once thought to raise cholesterol, but current views recognize them as a valuable protein source that can offer multiple benefits.

8–10: Meats

Lean, unprocessed meats can be part of a balanced eating plan.

8. Lean beef

Lean beef is a strong protein source when eaten in moderation. It also supplies highly bioavailable iron — meaning the body can readily absorb and utilize the iron it contains.

9. Chicken breasts

Chicken breast is low in fat and calories yet rich in protein. It’s an excellent source of several nutrients, including potassium and B vitamins.

10. Lamb and mutton

Sheep are commonly grass-fed, and their meat often contains a higher proportion of omega-3 fatty acids relative to omega-6.

11–15: Nuts and seeds

Though dense in unsaturated fats and calories, nuts and seeds are associated with lower risks of cardiovascular disease, cancer, and other health problems. They make a filling snack and may help with weight control by increasing feelings of satiety after eating.

They need little preparation, so they’re easy to incorporate into your day, and they add pleasant texture to salads and many dishes.

Note: they are not safe for individuals with nut allergies.

11. Almonds

Almonds are a widely enjoyed nut that deliver vitamin E, antioxidants, magnesium, and fiber. One study found almonds may aid weight loss, support gut microbiota, improve cognitive function, help regulate heart rate under stress, and slow skin aging.

12. Chia seeds

Chia seeds are a nutrient-packed addition to meals. One ounce (28 grams) supplies a notable amount of fiber and substantial levels of magnesium, manganese, calcium, and other micronutrients.

13. Coconuts

Coconuts provide fiber and medium-chain triglycerides (MCTs), a type of fatty acid.

14. Macadamia nuts

Macadamias are flavorful and tend to be higher in monounsaturated fats and lower in omega-6s compared with many other nuts.

15. Walnuts

Walnuts are nutrient-dense and rich in fiber plus various vitamins and minerals. Try pairing them with feta to dress a salad.

16. Brazil nuts

Brazil nuts are full of nutrients and have a creamy, buttery texture. They provide selenium, which supports thyroid function.

17–26: Vegetables

Per calorie, vegetables are among the most concentrated sources of nutrients. The pigments that give vegetables their colors also reflect different vitamins and phytochemicals, so eating a rainbow of vegetables helps ensure a broad nutrient intake.

17. Asparagus

Asparagus is a popular vegetable that’s low in carbs and calories and is a rich source of vitamin K.

18. Bell peppers

Bell peppers come in red, yellow, green, and other colors. They’re crisp and sweet and offer antioxidants and plentiful vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that’s enjoyable raw or cooked. It’s an excellent source of fiber and vitamins C and K and provides a relatively good amount of protein for a vegetable.

20. Carrots

Carrots are a common root vegetable — sweet, crunchy, and full of nutrients like fiber and vitamin K. They’re also rich in carotenoids, antioxidants with many benefits.

Toss some carrot sticks into your lunchbox or use them for dipping in guacamole and other spreads.

21. Cauliflower

Cauliflower is an adaptable crucifer that can be roasted, added to curries, used raw in salads, or served as a dipper.

22. Cucumber

Cucumbers are refreshing snacks that are mostly water, making them low in carbs and calories. They also contain modest amounts of vitamin K and other nutrients.

23. Garlic

Garlic is a flavorful, healthful addition to salads and cooked savory recipes. It contains allicin, which exhibits antioxidant and antimicrobial properties. Its compounds may also lower risks of certain cancers and heart disease.

24. Kale

Kale is high in fiber, vitamins C and K, and other nutrients. It adds a pleasant crunch to salads, can be sautéed in stir-fries, or baked into crispy kale chips.

25. Onions

Onions have a potent flavor and appear in many recipes. They contain diverse bioactive compounds believed to confer health benefits.

26. Tomatoes

Although botanically a fruit, tomatoes are usually treated as a vegetable. They’re flavorful and supply nutrients like potassium and vitamin C. For fun and fresh flavor, try growing a few on your windowsill.

More healthy vegetables

Other worthwhile vegetables include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

27–32: Fish and seafood

Fish and other seafood are nutritious choices — rich in omega-3 fatty acids and iodine.

Studies indicate that consuming oily fish can benefit heart and brain health.

27. Salmon

Salmon is an oily fish that’s flavorful and nutrient-dense, offering protein and omega-3 fats. It also provides some vitamin D.

28. Sardines

Sardines are small oily fish that pack a nutritional punch, including calcium and vitamin D.

29. Shellfish

Shellfish are nutrient-dense and make light, tasty meals. Examples include clams, mollusks, and oysters. Purchase them from trusted sources to ensure freshness and that they are free from contaminants.

30. Shrimp

Shrimp are crustaceans related to crabs and lobsters. They are typically low in fat and calories while being high in protein and providing zinc.

31. Trout

Trout is another delicious freshwater fish similar to salmon in flavor and nutrient profile.

32. Tuna

Tuna is usually low in fat and calories and high in protein — a useful option for those wanting to increase protein without adding many calories.

Choose low-mercury options that are sustainably sourced.

33–35: Grains

Whole grains are important—they provide healthy carbohydrates, fiber, micronutrients, and energy for the body.

They may also support weight management.

33. Brown rice

Rice is a dietary staple for many. Brown rice retains more nutrients than white rice, offering fiber, vitamin B1, and magnesium.

34. Oats

Oats deliver nutrients and a beneficial soluble fiber called beta-glucan. These fibers can help reduce cholesterol and nourish beneficial gut bacteria.

35. Quinoa

Quinoa is a flavorful grain that’s rich in fiber and magnesium and is an excellent plant-based protein source.

36–37: Breads

Whole-grain breads can be higher in fiber and nutrients and are generally preferable to highly processed white breads.

When purchasing bread, compare labels and choose products with more dietary fiber and less added sugar.

Making your own bread lets you control ingredients; a bread machine can simplify the process if baking is new to you.

36. Ezekiel bread

Ezekiel bread is created from sprouted whole grains and legumes and is often considered a nutritious option.

37. Homemade low carb and gluten-free breads

If you need low-carb or gluten-free options, making bread at home can be worthwhile. There are many recipes available for gluten-free and lower-carb loaves.

38–41: Legumes

Legumes are an excellent plant-based source of protein, iron, and fiber.

While legumes can sometimes cause digestive issues or reduce nutrient absorption, proper soaking and cooking can minimize these concerns.

38. Green beans

Green beans (string beans) are the unripe form of common beans. Serve them whole as a side or add chilled to salads.

39. Kidney beans

Kidney beans supply fiber and various vitamins and minerals. Ensure they’re cooked thoroughly, as they’re toxic when raw.

40. Lentils

Lentils are a popular legume rich in fiber and a good plant-based protein source.

41. Peanuts

Peanuts are botanically legumes rather than true nuts. They’re tasty and nutrient-dense, with antioxidants. One review found that peanuts can support weight loss and may help control blood pressure.

If you’re watching calories, be cautious with peanut butter — it’s calorie-dense and easy to overconsume.

42–44: Dairy

For those who tolerate them, dairy foods provide many essential nutrients.

People with lactose intolerance may find low-lactose or lactose-free products or use lactase supplements to enjoy dairy.

42. Cheese

An ounce of cheese can provide roughly the same protein as a cup (240 ml) of milk. Cheese is a flavorful addition to many recipes and can substitute for meat as a protein source, though it may be high in fat.

Choose less-processed varieties when possible.

43. Dairy milk

Dairy milk supplies vitamins, minerals, protein, and calcium.

A review reported that dairy consumers may have lower mortality from cardiovascular disease compared with nonconsumers, although full-fat dairy could raise risks of some heart conditions and cancers.

44. Yogurt

Yogurt is fermented milk containing live bacteria. It shares many of milk’s health effects, and yogurts with live cultures add beneficial probiotic microbes.

45–46: Fats and oils

Eating patterns that emphasize unsaturated fats and certain oils are associated with good health.

45. Extra-virgin olive oil

Extra-virgin olive oil ranks among the healthiest plant oils. It’s rich in heart-friendly monounsaturated fats and antioxidants with potent health effects.

46. Coconut oil

Coconut oil is a saturated fat but contains MCTs and may produce health effects similar to some other oils when used judiciously.

However, coconut oil can raise LDL (bad) cholesterol more than many plant-based liquid oils, so moderate use is advised.

47–48: Tubers

Tubers are plant storage organs commonly eaten as root vegetables.

47. Potatoes

Potatoes provide potassium and small amounts of nearly every nutrient your body needs, including vitamin C. With their skins, they are also a good fiber source.

Potatoes contain more water and are less energy-dense than pasta or rice, and can leave you feeling satisfied so you may not need to eat more—potentially assisting with weight loss.

48. Sweet potatoes

Sweet potatoes are abundant in antioxidants, beta-carotene, vitamin A, and other important nutrients. Enjoy them baked, mashed, or incorporated into dishes.

49. Apple cider vinegar

Apple cider vinegar may help moderate post-meal blood sugar when taken with a meal, though more research is needed to confirm its effectiveness.

It’s a flavorful choice for salad dressings or to enhance recipes.

50. Dark chocolate

Dark chocolate contains flavonoid antioxidants that may help regulate cholesterol and lower heart disease risk. However, the typically safe portion size is unlikely to deliver major health benefits alone.

Guidance suggests enjoying chocolate in moderation and as a treat rather than relying on it for health gains.

Frequently asked questions

What are the 20 most healthy foods?

A 2021 study created a scoring method for foods using 54 attributes across nine domains: nutrient ratios, vitamins, minerals, ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. By average scores, the healthiest food categories were:

1. legumes
2. vegetables
3. fruit
4. fish and seafood
5. sauce/condiment
6. dairy
7. mixed dishes
8. beverages
9. grains
10. meat, poultry, eggs
11. fats and oils
12. savory snacks and sweet desserts

Ultimately, whether one food is healthier than another depends on the specific item and its ingredients. Consult a dietitian to identify which foods best suit your individual needs.

What foods are healthy to eat every day?

The Dietary Guidelines for Americans 2020–2025 recommend consuming a variety of fruits, vegetables, dairy, grains, and protein-rich foods (plant-based or from lean meats and fish) daily.

What is the #1 healthiest food?

No single food supplies all daily nutrients, so a balanced diet is the best approach to meeting your needs. Your health status and medical conditions may also affect which foods are appropriate for you; consult your physician for personalized guidance.

That said, research ranking nutrient density across food groups identified foods richest in nutrients, including:

• organ meats
• small fish
• dark green leafy vegetables
• bivalves (oysters, clams)
• crustaceans (lobster, shrimp)
• goat meat
• beef
• eggs
• milk
• canned fish with bones
• mutton
• lamb

The bottom line

Whether you want to revamp your diet or just tweak your meals, it’s simple to introduce many of these foods into your routine.

Numerous items on this list work well as snacks or can be incorporated into meals — and some may even support weight management.