Understanding ANDI Scores

The Aggregate Nutrient Density Index (ANDI) score, developed by Dr. Joel Fuhrman, measures calcium; the carotenoids beta carotene, alpha carotene, lutein, zeaxanthin, and lycopene; fiber; folate; glucosinolates; iron; magnesium; niacin; selenium; vitamins B1 (thiamine),  B2 (riboflavin), B6, B12, C, and E; and zinc, plus the antioxidant capacity. Since the original calculation of the ANDI scores, new information has come to light regarding certain beneficial phytochemicals, such as angiogenesis inhibitors, organosulfides, isothiocyanates, and aromatase inhibitors. Dr. Fuhrman incorporated this information into a revised algorithm that more accurately reflects the nutritional value of each food. Most importantly, the ANDI scores are based on calories, not volume or weight of food, so a lower-calorie food with more nutrients scores higher than a calorie-dense food.

Here are some ANDI scores:

  1. Mustard/Turnip/Collard Greens; Cooked KaleWatercress 1000+
  2. Chard, 895
  3. Bok Choy 865
  4. Kale, raw 778
  5. Napa Cabbage, 715
  6. Spinach, cooked 707
  7. Spinach, raw 705
  8. Arugula 604
  9. Lettuce, Green Leaf 585
  10. Chlorella 561
  11. BasilCocoa (dry powder, unsweetened) 518
  12. Chicory Greens, raw 516
  13. Romaine 510
  14. Lettuce, Red Leaf 507
  15. Radishes 502
  16. Brussels Sprouts 490
  17. Cilantro 481
  18. Turnips 473
  19. Pumpkin, 471
  20. Carrots, cooked 458
  21. Spearmint, fresh 457
  22. Carrot Juice 446
  23. Cabbage, cooked 434
  24. Oregano, fresh 426
  25. Thyme, fresh 422
  26. Carrots, raw 384
  27. Parsley 381
  28. Rapini 366
  29. Boston, Butterhead, or Bibb Lettuce 357
  30. Dandelion Greens, 347
  31. Horseradish Root; Kohlrabi; Red Cabbage, raw 352
  32. Broccolini 342
  33. Broccoli, raw 340
  34. Cabbage, raw 332
  35. Dill, fresh 326
  36. Escarole 322
  37. Açaí BerriesChives 319
  38. Cauliflower, raw 315
  39. Wheatgrass Juice 312
  40. Sorrel, boiled 310
  41. Mixed Baby Greens 300
  42. Rutabaga, 296
  43. Broccoli, cooked; Cauliflower, cooked 294
  44. Peppermint, fresh 293
  45. Curly EndiveVegetable Juice 284
  46. Lemon, raw 280
  47. Bay LeavesRadicchio 271
  48. Salsa 267
  49. Red Bell Peppers, cooked 265
  50. Pumpkin, 249
  51. Tomato Sauce, canned 244
  52. Butternut Squash 241
  53. Crimini Mushrooms; Shiitake Mushrooms 238
  54. Tomato Juice 225
  55. Red Bell Peppers, raw 224
  56. Jalepeño Peppers 217
  57. Green Hot Chile Peppers, 216
  58. Belgian Endive 215
  59. Dulse 212
  60. Nori 209
  61. Cranberries, fresh; Green Bell Peppers, raw; Tomato Sauce, no salt added 207
  62. Asparagus, 205
  63. White Button Mushrooms 199
  64. Portobello Mushrooms 193
  65. Tomato, raw 186
  66. Tomato, cooked 185
  67. Strawberries 182
  68. Sweet Potato 181
  69. Bean Sprouts 177
  70. Strawberries, frozen; Tomato Paste 174
  71. Scallions 173
  72. Blackberries 171
  73. Serrano Peppers 167
  74. Zucchini, cooked 164
  75. Green Bell Peppers, cooked 158
  76. Okra 155
  77. Tomatoes, packed in tomato sauce 153
  78. Celery 151
  79. Maitake Mushrooms 150
  80. Artichoke 145
  81. Hubbard SquashZucchini, raw 142
  82. Summer Squash 141
  83. Sweet Dumpling, Red Kuri, Kabocha, Delicata, Carnival, or Buttercup Squash 137
  84. Leeks; Oyster Mushrooms 135
  85. Lemon Juice; Raspberries 133
  86. Blueberries 132
  87. Iceberg LettucePasilla Pepper, dried 127
  88. Guava 125
  89. Sun Dried Tomatoes 124
  90. CardoonsGrapefruit 120
  91. PomegranateGrapes 119
  92. CantaloupeGarlic; Wakame 118
  93. Lime Juice 117
  94. Goji Berries; Radish Sprouts 114
  95. Blackberries, frozen 111
  96. Onions, cooked 109
  97. Onions, raw; Rhubarb, cooked 107
  98. PlumsSnow Peas or Sugar Snap Peas, raw 106
  99. Bamboo Shoots; Flax Seeds 103
  100. Pomegranate Juice 102
  101. Chayotes 101
  102. Fava Beans; Lime; Starfruit 100
  103. Blueberries, frozen; Green Beans, raw 99
  104. OrangesEdamame 98
  105. Snow Peas or Sugar Snap Peas, cooked 97
  106. Black Rice, cooked 96
  107. Shallots, raw 94
  108. Ketchup, low sodium; Yellow Crookneck Squash, cooked 92
  109. Yellow Crookneck Squash, raw 88
  110. Cucumbers 87
  111. Pinto BeansTangerines 86
  112. Tomatillos 85
  113. Heirloom Beans; Rosemary 84
  114. Coconut Water 83
  115. Black-Eyed PeasTofu 82
  116. Green Beans, cooked, 81
  117. Beets, raw 80
  118. Celeriac, 78
  119. Chia SeedsGreat Northern Beans 77
  120. Green Beans, canned 76
  121. Apricots, fresh; Jicama 75
  122. Adzuki BeansSesame Seeds, unhulled 74
  123. Lentils 72
  124. Watermelon 71
  125. Green Peas, canned, no salt added 70
  126. Lima BeansPapaya 69
  127. Bran Flakes Cereal, 67
  128. Tempeh 66
  129. Hemp Seeds; Peaches 65
  130. Kidney BeansSunflower Seeds 64
  131. Green Peas 64
  132. Black BeansKiwifruit 61
  133. Fennel Bulb; Tahini 60
  134. Peanuts, unsalted 59
  135. Beets, cooked 57
  136. Figs, fresh; Ginger; Sesame Seeds, hulled; Wild Rice, cooked 56
  137. Cherries; Chickpeas; Lemongrass;  Quince; Sunflower Seed Butter 55
  138. Corn Flakes Cereal; Persimmon; Pineapples 54
  139. Apples; Mango 53
  140. Kumquats; Peanut Butter, no salt added 51
  141. Spaghetti Squash 49
  142. Grapefruit Juice; Soybeans 48
  143. Prunes; Mustard 47
  144. Acorn Squash; Orange Juice 46
  145. Corn, yellow; Grape Juice; Peaches, canned in own juice; Soy Burgers 45
  146. Passion Fruit; Soy Yogurt 44
  147. Split Peas 43
  148. Cranberries, dried and sweetened 42
  149. Corn, white 41
  150. Pears 40
  151. Lotus Root; Nectarine; Pumpkin Seeds; Sprouted Grain Bread 39
  152. Cherimoya 38
  153. Pistachios, unsalted; Parsnips; Soy Milk, fortified 37
  154. Apples, dried; Hearts of Palm; Oats, old-fashioned, cooked; Peaches, canned in light syrup; Sunchoke Root 36
  155. Chestnuts; Hazelnuts 34
  156. Bulgur, cooked; Dark Chocolate, 54-59% Cocoa solids; Pecans; Prune Juice 33
  157. Cranberry Juice Cocktail; Dark Chocolate, 60-69% Cocoa solids; Filberts; Water Chestnuts 32
  158. Eggplant; Honeydew Melon; Whole Wheat Flour 31
  159. Bananas; Buckwheat Groats, cooked; Red Wine; Soy Nuts; Walnuts; Whole Wheat Bread 30
  160. Almond Butter, no salt added; Burdock Root; English Muffin, whole wheat; Sugar Cane; Yams 29
  161. Almonds, unsalted; Avocado; Brown Rice, cooked; Pine Nuts; Potato; Quinoa, cooked; Soy Chips or Crisps 28
  162. Cashews, unsalted; Hemp Milk; Kamut, cooked; Soy Cheese 27
  163. Apricots, dried; Bran Flakes Cereal, unfortified; Brazil Nuts; Cashew Butter, no salt added; Olives; Peaches, canned in heavy syrup; Pita, whole wheat 26
  164. Pumpernickel Bread; Soy Milk, unfortified; Wheat Berries; Whole Wheat Pasta 25
  165. Barley, cooked; Corn, whole kernel, canned; Spinach Pasta; Taro Root 24
  166. Corn, whole kernel, canned, no salt added; Millet, cooked; Tofu Hot Dog 23
  167. Corn, canned, cream style; Currants, dried; Figs, dried; Hummus; Macadamia Nuts, unsalted; Pineapple Juice; Whole Wheat Tortilla 21
  168. Rye Bread 20
  169. Almond Milk; Bagel, whole wheat; Quick Oats 19
  170. Balsamic Vinegar; Cornmeal; Dates, diglet noor; White Bread 17
  171. Granola; Pita, white; Tamarind; White Pasta 16
  172. Dates, medjool; Melba Toast Crackers, Pearled Barley; Pretzels, hard, whole wheat; Raisin Bread; Raisins 15
  173. Bagel Chips; Coconut Milk; Pita Chips; Popcorn, air-popped 14
  174. Bagel; Corn Tortilla; Couscous; English Muffin; Sandwich Crackers, Peanut Butter Filling; Potato Chips; White Flour Tortilla; White Rice; Yucca (Cassava) 13
  175. Fruit Roll-ups; French Fries; Pretzels, hard; Rice Cakes 12
  176. Apple Juice; Granola Bar; Saltines 11
  177. Coconut, dried, unsweetened; Coconut, fresh; Corn Pasta; Olive Oil; Pine Nuts; Rice Milk 10
  178. Applesauce, unsweetened; Chocolate Chip Granola Bar; Fast Food French Fries; Frozen Fruit and Juice Bar; Oreos 9
  179. Fig Bars; Graham Crackers; Popcorn, oil popped, no salt; Toaster Pastry; White Flour 8
  180. Animal Crackers, Banana Chips; Beer; Corn Chips; Fruit Snacks; Oatmeal Cookies; White Wine  7
  181. Applesauce, sweetened; Chocolate Chip Cookies; Corn Puffs; Peanut Butter Cookie; Popcorn, oil popped, microwave; Pound Cake 6
  182. Chocolate Cake 5
  183. Apple Pie; Fruit Preserves; Jam; Maple Syrup 4
  184. Apple Butter; Corn Oil; Margarine; Oil and Vinegar;  3
  185. Brown Sugar; Jelly 2
  186. Cola; Corn Syrup 1
  187. White Sugar 0

This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this website to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.

This blog is not a substitute for the services of a trained health professional. Although we provide nutritional information, the information on this blog is for informational purposes only. No information offered by or through this blog shall be construed as or understood to be medical advice or care. None of the information on this blog should be used to diagnose or treat any health problem or disease. Consult with a health care provider before taking any product or using any information on this blog. Please discuss any concerns with your health care provider.

About these ads

3 thoughts on “Understanding ANDI Scores

  1. Pingback: Eating for Health « Humane Living

  2. Pingback: Fighting Free Radicals « Humane Living

  3. Pingback: Planting the Seeds of Change « Humane Living

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s