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10 foods
Muscle and organ meats from land animals — the densest dietary sources of complete protein, heme iron, zinc and vitamin B12.
Beef · Chicken · Turkey · Pork · +4 more
10 foods
Fish and shellfish — the main dietary source of the long-chain omega-3 fatty acids EPA and DHA, plus iodine, selenium and vitamin D.
Salmon · Tuna · Sardines · Anchovies · +4 more
19 foods
Sweet and acid fruits — water, fibre, vitamin C, potassium and the pigment families (anthocyanins, carotenoids, flavanones) that give fruit its colour.
Berries · Citrus · Tropical fruits · Stone fruits · +5 more
19 foods
Leaves, roots, stems, flowers and fruiting vegetables — low in energy, high in fibre, folate, vitamin K, potassium and a very wide range of phytochemicals.
Leafy greens · Cruciferous vegetables · Root vegetables · Nightshades · +4 more
10 foods
Cereal grains and pseudocereals — starch, fibre, B vitamins and minerals, with whole and refined forms differing sharply in nutrient retention.
Oats · Rice · Wheat · Barley · +3 more
15 foods
Energy-dense seeds and tree nuts — unsaturated fat, plant protein, magnesium, vitamin E and, in some, meaningful alpha-linolenic acid.
Almonds · Walnuts · Cashews · Pistachios · +6 more
9 foods
Aromatic leaves used fresh or dried. Eaten in small amounts, so their contribution is mostly aroma compounds and polyphenols rather than bulk nutrition.
Basil · Rosemary · Thyme · Oregano · +6 more
14 foods
Seeds, barks, roots and fruits used for flavour. Per gram these are among the most polyphenol-dense foods measured — but portions are tiny, which matters.
Turmeric · Cinnamon · Black pepper · Cayenne & chilli · +9 more
6 foods
Pulses and beans — plant protein, resistant starch and soluble fibre, plus folate, iron and potassium.
Lentils · Chickpeas · Black beans · Kidney beans · +3 more
5 foods
Pressed and rendered fats. Nearly pure lipid, so what distinguishes them is fatty-acid profile and, in unrefined oils, the minor polyphenol fraction.
Olive oil · Avocado oil · Coconut · Flaxseed oil · +2 more
3 foods
Concentrated sugars from plant and insect sources. Trace minerals and phenolics are present but the dominant nutrient is sugar — that framing matters.
Honey · Maple syrup · Dates · Other sweeteners
6 foods
Eggs and dairy, including cultured dairy — complete protein, calcium, iodine, B12, and in fermented forms, live cultures.
Eggs · Yogurt · Kefir · Cheese · +2 more
7 foods
Infusions and pressed drinks. Tea and coffee are the largest single source of polyphenols in most Western diets, largely because of how much is drunk.
Green tea · Black tea · Coffee · Herbal teas · +2 more
8 foods
Foods transformed by microbial culture. Fermentation changes nutrient availability, creates new compounds and, in unpasteurised forms, delivers live microbes.
Fermented vegetables · Fermented soy · Fermented dairy · Other ferments
All 141 published entries, listed by name.