What is the #1 healthiest food?

Editorial team Published on

There is no single "number one" healthiest food, because nutrition science evaluates foods based on different goals, but Almonds ranked highest in a major study measuring overall nutritional fitness.

Top Contenders for #1 Healthiest Food

Different scientific studies and health experts point to different foods as the absolute best:

  • Almonds: Ranked number one in a large-scale data study by researchers who analyzed over 1,000 raw foods for their nutritional balance and density. They are packed with heart-healthy monounsaturated fats, vitamin E, and magnesium.
  • Leafy Greens (Kale and Spinach): Frequently called the top superfoods because they offer the most nutrients per calorie, scoring near the top of the Aggregate Nutrient Density Index for fighting chronic disease.
  • Wild-Caught Salmon: Widely named the number one fish for health due to its ideal balance of omega-3 fatty acids, high-quality protein, and anti-inflammatory benefits.
  • Sweet Potatoes: Ranked number one root vegetable by nutrition centers for being an affordable powerhouse loaded with fiber, beta-carotene, and potassium.

Why No Single Food Wins

  • Variety is required: No single food contains every essential vitamin, mineral, and amino acid your body needs.
  • Context matters: A food that is healthy for heart disease prevention (like olive oil) serves a different purpose than one meant for gut health (like yogurt or sauerkraut).
  • Diet overall: Nutritionists agree that eating a balanced mix of whole foods—often highlighted by the Mediterranean Diet—matters more than finding one single "miracle" food.

What are the top 3 superfoods?

The top three superfoods frequently recommended by health organizations like Mount Carmel Health are berries, dark leafy greens, and fatty fish.

1. Berries

  • Why they are super: Blueberries, raspberries, and strawberries are packed with antioxidants, vitamins, and fiber.
  • Health benefits: They help lower inflammation, support brain health, and reduce the risk of heart disease.
  • How to eat: Add them to oatmeal, salads, or smoothies.

2. Dark Leafy Greens

  • Why they are super: Spinach, kale, and collard greens are rich in vitamins A, C, and K, plus iron and calcium.
  • Health benefits: They protect cells, support strong bones, and lower the risk of chronic illnesses like type 2 diabetes.
  • How to eat: Blend them into a green smoothie or toss them into soups and stir-fries.

3. Fatty Fish

  • Why they are super: Salmon, sardines, and mackerel provide high-quality protein and omega-3 fatty acids.
  • Health benefits: They lower blood pressure, reduce inflammation, and protect your heart.
  • How to eat: Grill or bake a fillet for a healthy main dish.

What foods should I eat every day?

You should eat a colorful variety of whole, minimally processed foods every day, focusing on leafy greens, whole grains, healthy fats, and quality proteins.

Major health organizations like the Mayo Clinic and Harvard Health recommend building your daily meals around these key food groups:

Vegetables and Fruits

  • Dark leafy greens: Eat spinach, kale, or Swiss chard for vitamins A, C, and K, plus iron.
  • Cruciferous veggies: Eat broccoli or Brussels sprouts for fiber and powerful antioxidants.
  • Berries: Eat blueberries or raspberries daily for fiber and cell-protecting polyphenols.

Grains and Proteins

  • Whole grains: Choose oats, quinoa, or brown rice instead of white flour and refined grains for steady energy and fiber.
  • Quality proteins: Include eggs, beans, lentils, or fatty fish like salmon for essential amino acids and omega-3 fats.
  • Plain yogurt: Eat plain, unsweetened yogurt to get calcium and gut-friendly probiotics.

Healthy Fats

  • Nuts and seeds: Eat a small handful of almonds or walnuts daily.
  • Olive oil: Use extra virgin olive oil as your primary cooking oil or salad dressing.

What are 10 healthy foods?

Ten of the healthiest, nutrient-dense foods you can eat include leafy greens, fatty fish, and berries.

Top 10 Healthy Foods

  • Leafy Greens (Spinach and Kale): Packed with vitamins A, C, and K, plus antioxidants that protect cells.
  • Fatty Fish (Salmon and Sardines): High in omega-3 fatty acids that lower inflammation and support heart health.
  • Berries (Blueberries and Strawberries): Loaded with fiber, vitamins, and antioxidants that boost brain function.
  • Nuts and Seeds (Almonds and Walnuts): Provide healthy fats, plant protein, and minerals.
  • Legumes (Beans and Lentils): Offer a low-fat source of plant protein, iron, and fiber.
  • Whole Grains (Oats and Quinoa): Deliver soluble fiber that helps lower cholesterol and stabilizes blood sugar.
  • Avocados: Rich in monounsaturated fats and potassium to support heart health.
  • Eggs: A complete source of protein with essential vitamins like B12 and choline.
  • Sweet Potatoes: Full of beta-carotene, vitamin C, and complex carbohydrates.
  • Olive Oil: Contains heart-healthy monounsaturated fats and powerful antioxidants.

For further guidance, you can review the Harvard Health Superfoods Guide.

What is the number one healthiest diet in the world?

The Mediterranean Diet is widely ranked as the number one healthiest diet in the world by major health publications and expert panels, including U.S. News & World Report.

What the Diet Includes

  • High intake of fresh fruits, vegetables, whole grains, beans, nuts, and seeds.
  • Primary fat source from extra virgin olive oil.
  • Moderate intake of fish, poultry, eggs, and dairy products.
  • Low intake of red meat, added sugars, and ultra-processed foods.

Why It Is Ranked Number One

  • Heart Health: Lowers the risk of heart disease, strokes, high blood pressure, and high cholesterol.
  • Chronic Disease Prevention: Reduces the risk of Type 2 diabetes, certain cancers, and cognitive decline like Alzheimer's disease.
  • Sustainability: Focuses on whole, delicious foods rather than strict calorie restriction, making it easy to maintain for life.

The #1 Healthiest Food on Earth

9 related questions found

Which food is almost 100% protein?

Isolated protein powders (like whey isolate) and egg whites are the closest whole and supplemental foods to 100% protein.

Top Near-100% Protein Options

  • Whey Protein Isolate: Supplements processed to remove almost all fat and carbs, containing roughly 90% to 98% protein by dry weight.
  • Egg Whites: Liquid or powdered egg whites consist almost entirely of water and protein, making them nearly 90%+ protein on a dry basis and very high protein-per-calorie.
  • Seitan: Made from wheat gluten, plain cooked seitan is about 75% to 80% protein by weight, making it one of the densest solid vegan foods.
  • Dried/Jerky Fish or Lean Meats: Specially trimmed or dried meats can reach very high protein concentrations once moisture and fat are reduced.

What two foods can you live off of?

No single pair of foods provides every single essential nutrient for lifelong survival, but rice and beans come closest by forming a complete protein.

Rice and Beans

  • Complete Protein: Rice lacks lysine, but beans have it. Beans lack methionine, but rice has it. Together they give your body all nine essential amino acids.
  • Energy and Fiber: Rice supplies carbohydrates for fuel, while beans provide heavy dietary fiber.
  • Nutritional Gaps: This classic pairing lacks sufficient Vitamin C (which can lead to scurvy over time), Vitamin A, and calcium.

Potatoes and Kale

  • Broad Spectrum: Potatoes supply carbohydrates, potassium, and amino acids, while kale adds heavy doses of Vitamins A, C, and K.
  • Nutritional Gaps: This combination lacks enough dietary fat, calcium, and B12 for long-term health.

What snack kills hunger?

Snacks that effectively kill hunger combine protein, fiber, and healthy fats to slow digestion and stabilize blood sugar.

Top Hunger-Killing Snacks

  • Greek Yogurt with Berries: Offers a heavy dose of protein to suppress ghrelin (the hunger hormone) alongside high-fiber berries for volume.
  • Hard-Boiled Eggs: Provides complete protein and healthy fats that promote fullness quickly.
  • Apple Slices with Peanut Butter: Combines pectin fiber from the apple with protein and fats from the nut butter for extended satisfaction.
  • Vegetables with Hummus: Delivers high water content, fiber from raw veggies, and protein/fat from the chickpea paste.
  • Roasted Edamame or Chickpeas: Packs plant-based protein and dense fiber into a crunchy, satisfying handful.
  • Air-Popped Popcorn: Provides a high-volume, low-calorie whole-grain snack that physically fills the stomach.

You can find more ideas in this Healthline Guide to Healthy Snacks.

Is 2 eggs a day too much protein?

No, two eggs a day is not too much protein; in fact, two large eggs provide only about 12 to 14 grams of protein, which is well below daily maximum limits and only a fraction of your daily needs.

Protein Facts for Two Eggs

  • Total protein: Two large whole eggs contain about 12 grams of high-quality, complete protein.
  • Daily requirement: Most adults need 50 to 120+ grams of protein daily depending on weight and activity level, meaning two eggs supply roughly 10% to 25% of that goal.
  • Not too much: Two eggs a day falls safely within guidelines supported by the American Heart Association and Harvard Health for healthy individuals.

Nutritional Context

  • Is it enough? Two eggs are a healthy start, but usually not enough on their own for a full meal or post-workout muscle recovery.
  • Other nutrients: Eggs also provide Harvard Health beneficial vitamins (B12, D), minerals, and choline.
  • Cholesterol: Dietary cholesterol in eggs has a minimal effect on blood cholesterol for most people.

What food makes you happy?

Nutrient-rich whole foods like fatty fish, dark chocolate, and bananas help support brain chemistry and boost mood.

Mood-Boosting Foods

  • Fatty fish: Salmon and sardines contain omega-3 fatty acids that support brain health and lower depression risks.
  • Dark chocolate: Cocoa with at least 70% content helps reduce stress and lift your mood.
  • Bananas: This fruit provides vitamin B6 to help your body produce serotonin and dopamine.
  • Fermented foods: Yogurt and kimchi support gut health, which communicates with your brain to regulate emotions.
  • Nuts and seeds: Walnuts and pumpkin seeds supply magnesium and tryptophan for relaxation.

You can learn more about how nutrition affects mental wellness through Hartford Hospital and read about gut health connections at NPR.