Pork

Pork covers a wide spread on our scale, from organ meats near the top to fatty and cured cuts well below the category median Nutrient Density Score of 38. Because our score is relative and measured per calorie, the pattern is consistent: foods that deliver protein, iron, and B vitamins without carrying a heavy load of fat and calories rank highest, while cuts where fat drives most of the calories fall lower.

The variety meats lead by a wide margin. Pork liver, raw scores 98, concentrating vitamin A, iron, and B12 into very few calories. Pork kidneys, raw at 87 and Pork heart, raw at 82 follow the same logic, dense in micronutrients for their calorie cost.

How to choose

Among conventional cuts, lean roasts do best. Pork leg sirloin tip roast scores 76, since more of its calories come from protein than fat. To eat higher on this list, favor lean cuts and organ meats over fatty, breaded, or cured products, where added fat and sodium pull the density down. Individual needs vary, and this is a reference tool, not dietary advice.