41 powerhouse fruits and vegetables low in calories

Which fruits and vegetables are powerhouse foods? Experts from William Paterson University have created a list of 41 foods according to their nutritional content. Which one will rank first?

When summer is upon us and hot temperatures and swimsuit season are looming, there’s nothing better than getting your fill of vitamins and minerals with a diet richer in vegetables.


Researchers of the William Paterson University, New Jersey, made a list of 41 powerhouse fruits and vegetables, i.e. those high in nutrients and low in calories, ranked by the amounts of 17 critical healthy nutrients they contain: fibres, potassium, proteins, calcium, iron, zinc, folic acid, vitamin B1, B2, B3, A, B6 , B12, C , D, E , and K.


This study, led by Jennifer Di Noia, a sociologist specialised in public health, focused on 47 powerhouse foods. Berry fruits, garlic and onion were included in the dietary assessment “in light of their associations with reduced risks for cardiovascular and neurodegenerative diseases and some cancers”.
At a later stage, Di Noia calculated the nutrient density of every selected food, by taking into consideration the above mentioned nutrients. Research revealed that all foods were excellent sources of a particular nutrient when they demonstrated to contribute with at least 10 percent of the recommended daily values of said nutrient. Bioavailability and low energy density were also taken into account when it came to list those fruits and vegetables.


Only six foods (raspberry, tangerine, cranberry, garlic, onion and blueberry) out of 47 satisfied the powerhouse criterion. Here are the other 41 classified from the most nutrient-dense and less energy-dense from the last to the first.

Related articles
Leek croquettes with chickpea flour

Appetizing and tasty, these leek croquettes can also be prepared with carrots, courgettes, spring onions or other vegetables, provided that they’re seasonal!