The world’s most nutritious foods

The world’s most nutritious foods

50. PODDED PEAS (v)

42kcal, $0.62, per 100g

Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.

NUTRITIONAL SCORE: 58

49. COWPEAS (v)

44kcal, $0.68, per 100g

Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.

NUTRITIONAL SCORE: 58

48. BUTTER LETTUCE (v)

13kcal, $0.39, per 100g

Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.

NUTRITIONAL SCORE: 58

47. RED CHERRIES (v)

50kcal, $0.33, per 100g

A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.

NUTRITIONAL SCORE: 58

46. WALNUTS (v)

619kcal, $3.08, per 100g

Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.

NUTRITIONAL SCORE: 58

45. FRESH SPINACH (v)

23kcal, $0.52, per 100g

Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.

NUTRITIONAL SCORE: 59

44. PARSLEY (v)

36kcal, $0.26, per 100g

A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals. 

NUTRITIONAL SCORE: 59

43. HERRING

158kcal, $0.65, per 100g

An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.

NUTRITIONAL SCORE: 59

42. SEA BASS

97kcal, $1.98, per 100g

A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.

NUTRITIONAL SCORE: 59

41. CHINESE CABBAGE (v)

13kcal, $0.11, per 100g

Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie. 

NUTRITIONAL SCORE: 60

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