What Does “Nutrient-Dense” Really Mean?

If you’ve spent any time around the wellness world, you’ve probably seen the phrase “nutrient-dense” thrown around like it’s self-explanatory. But what does it actually mean? And more importantly, how do we build a nutrient-dense way of eating that’s affordable, sustainable, and realistic in the real world?

Let’s break it down — without the hype, and with a good dose of grounded science.

Nutrients per Calorie: The Core Idea

At its simplest, nutrient density is about how many beneficial nutrients you get per calorie. Vitamins, minerals, fiber, phytonutrients—all the things your body needs to thrive—are divided by how many calories a food provides.

A slice of white bread and a cup of kale might have similar calorie counts, but the kale absolutely crushes the bread in terms of vitamin K, C, A, calcium, fiber, and antioxidants. That’s what we mean by nutrient-dense: more bang for your caloric buck.

This concept was explored by Dr. Michael Greger in his books “How Not to Die” and “How Not to Diet.”* The core idea? In order to maximize nourishment with minimal metabolic burden, focus on nutrient-rich, calorie-light foods. (Think greens, fruits, legumes, nuts and seeds, and whole foods.)

*Dr. Greger reads his own audiobooks, and they are quite entertaining. You can check them out at your library via Libby.

So... Are “Superfoods” the Answer?

Not exactly.

The wellness industry has become obsessed with so-called superfoods, exotic powders, berries flown in from halfway across the world, hyper-concentrated supplements with 17-letter names. Some of these may be nutritious. But are they necessary? Not really. And in some cases, they come with real costs.

The truth is: there are plenty of “super normal” foods that outperform the trendy stuff on every level: nutrition, sustainability, cost, and practicality.

Let’s name names:

• Beans: Packed with fiber, protein, and longevity-linked compounds
• Fruits: Especially berries, but even basic ones like apples and bananas, with powerful polyphenols
• Leafy Greens: Top-tier for folate, iron, calcium, and plant compounds that support detox and gut health

These foods don’t have marketing budgets. But they do have decades of solid research linking them to better health outcomes. It’s also possible to find local variations of these foods, which is a great sign that they have a symbiotic relationship with us.

Not sure if something is a fad or a marketing blitz to get you to put your money in someone else’s pocket? Think of it this way: There’s no money in broccoli and kale, and they outshine almost every other food. If something is expensive, extracted, exotic, culturally important to people far away, or the latest easy fix for this or that, make sure you’re engaging in critical thinking before clicking “buy now.”

Weight Loss or Gain: A Nutrient-Dense Diet Helps Either Way

Nutrient density plays a different role depending on your goals.

If you’re trying to lose weight, eating foods that are high in nutrients and low in calories is a huge advantage. You can eat big volumes of food, feel satisfied, and still stay in a calorie deficit, without depriving your body of what it needs. Think huge salads with beans and greens, veggie-rich soups, and steamed or roasted vegetables with a flavorful sauce.

On the flip side, if you’re trying to gain weight, especially if you’re struggling to do so in a healthy way, you’ll want foods that are both nutrient-dense and calorie-dense. Consider avocados (see the caveat below), nuts and seeds, tahini, dried fruit, sweet potatoes, and hearty grain dishes featuring legumes. Smoothies are a great way to pack in nutrition and calories without feeling too full, if you enjoy them and they agree with your system.

Nutrient Density Isn’t Just About the Human Body

It’s also about ecological and social sustainability.

Some foods get labeled as “super” and suddenly demand skyrockets, with real consequences. Quinoa is a classic example. When it became globally popular, the price soared in its native growing regions (like Peru and Bolivia), where local people could no longer afford their staple crop. Diets shifted to more processed foods as a result.

Acai, goji berries, quinoa, cocoa, coconut, and almonds, among others, have raised concerns, whether due to deforestation, water use, labor conditions, or contamination risks (goji berries, for instance, have been flagged for lead and pesticide residues).

The issues around avocados have been most surprising to me in my research. Not only are there land use, water, and pesticide issues, but there are also very serious human rights issues in Mexico, Kenya, and Chilé. For example, cartels have infiltrated the industry in Mexico and commit extortion, intimidation, and murder. Read more here.

Here’s the thing: we don’t need to import our nutrition from faraway places or support ecological and humanitarian disasters in order to eat well. Many of the most powerful foods grow right in our backyard, literally and figuratively. We can prioritize foods that are accessible, low-impact, and culturally meaningful.

Bastyr University has listed some alternatives to four superfoods:

1. Opt for blueberries over açaí berries. Blueberries are grown throughout the United States and are one of the top sources of antioxidants.
2. Go with walnuts over avocados. Organic walnuts are among the most sustainably grown nuts. They are cultivated in various places throughout the U.S. and are typically harvested from September through November.
3. Opt for millet over quinoa (or consider buying U.S.-grown quinoa). Most millet is imported from Asia and Africa, but U.S.-grown millet is easily available. Bastyr suggests mixing grains or pseudo-grains with vegetables to replace the full power of quinoa. I’d also add fair-trade, organic amaranth and sorghum as interesting alternatives (both are gluten-free, though be aware that products packaged in facilities that handle gluten may also contain it, and some folks with celiac disease react to even GF grains).
4. Skip extracted oils altogether instead of using coconut oil. Bastyr actually recommends olive or flax oil instead of coconut oil. Ideally, though, weaning yourself off extracted oils is best, as all extracted oil has some negative impact on health. Forks Over Knives has a great article on how to go without extracted oils. Alternatively, small amounts of olive oil might be the best choice for you. It’s not without its environmental and social issues, which you can learn more about here; however, buying California-grown olive oil may be a more sustainable option. Opt for a reputable brand and dark bottles, preferably with production dates. I usually have a bottle of olive oil on hand for those few things I’ve never gotten used to without it, like sauteed kale.

You Are Part of the Ecosystem

This brings us to the heart of the matter: you are not separate from the ecosystem. You’re a legitimate member of it. Your decisions will always have an impact, and that’s not a bad thing—that’s life as an animal on planet earth. It’s not helpful to see yourself as standing outside of it and making adjustments like a clock maker (or like a jackhammer operator). You are inside it. Your decisions will always have some positive and some negative effects from the perspective of all the creatures and things we share the planet with.

Our job isn’t to find perfect choices. The reality of modern life is that most of us must choose between imperfect options, balancing health, budget, convenience, social responsibilities, and ethics simultaneously.

What matters is that we remain aware of those trade-offs and make the best decisions we can, without obsession, guilt, or paralysis. That’s what holistic, sustainable eating looks like. Honor yourself as an animal and an earthling.

How to Eat More Nutrient-Dense Foods Without the Hype

• Eat more plants. Beans, leafy greens, fruits, and vegetables are foundational.
• Minimize ultra-processed foods. They're low in nutrients, high in calories.
• Watch the hype. “Superfoods” can distract from the basics and sometimes harm people and ecosystems.
• Think big picture. Your food choices don’t have to be perfect, just thoughtful.
• Support your needs. Weight loss, maintenance, or gain all benefit from nutrient-dense strategies.
• Make an informed decision instead of jumping on the bandwagon blindly. Try to understand the complex ways specific “superfoods” can impact our health and the social and environmental consequences of incorporating them into our diet. Sometimes it’s worth it; sometimes it’s not.

Final Thoughts

Eating for nutrient density isn’t a trend; it’s a return to common sense. It’s about maximizing nourishment, respecting your body, and minimizing harm wherever possible. And luckily, that doesn’t require rare powders, expensive smoothies, or unsustainable habits.

It just takes awareness — and a kitchen full of the real superstars: beans, greens, fruits, the WHOLE foods we’ve been eating since the beginning.

Dr. Greger on How To Cook Greens

British Ecological Society Journal Article on Sustainability Issues of Superfoods

Not about superfoods, but Dr. Greger on the lowest carbon impact of foods

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)

Check out my full website.

Explore my bookshop.org store for books on wellness, nutrition, and more.

Affiliate note: I have affiliate relationships with Bookshop.org, Amazon.com, and Azure Standard. If you click through and make a purchase, I may earn a small commission at no extra cost to you. I strongly support both Azure and Bookshop for their mission-driven models, and I also include Amazon links, as I know many people find it the most convenient and affordable option. As an Amazon Associate, I earn from qualifying purchases.