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15 Foods That Give You The Most Nutrient Bang For Your Buck

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Everyone wants to eat healthy these days. You can only take in so many calories in a day, so we want to focus on how to get the most you can out of those calories.

There are a  number of foods that will supply you with what you need to be healthy and fit without spending a lot of your caloric spend for the day. Here are 15 foods that will keep you on your caloric budget.

Chicken Breast

chicken breast

You could probably call this “poultry”. It is a lean meat that offers high protein without so many calories. It is low in fat, meaning it mostly all protein.

Protein is needed to build muscle.

Protein also acts as a building block to build your body up. This includes bones, cartilage, and skin which all hold your body together.

Protein is also inherent in your blood, making sure that important nutrients are getting transported where they need to go. You need to make sure that there are important nutrients get transported they need to go, as well as enzymes and hormones.

Chicken breast gets all the talk about protein because it’s such a great source of it; in fact, 84% of the calories in chicken breast come from protein! The high amount of protein and low fat means you know exactly what you’re getting with food.

Foods high in protein and low in fat are inherently low in calories, which is a sure sign of a food that gives you a big bang for your nutritional buck.

You can prepare it any number of ways which makes a good nutritional choice.


Eggs If you like to eat breakfast, eating eggs is a great way to start the day!

As a single large egg has 6 grams of protein, starting your day with this much protein should be a no-brainer.

They are also low in calories and high in healthy fats.

There are six different vitamins in eggs too including A, B2, B5, B12, D, and E, iron, iodine, biotin, choline, folic acid, phosphorous, and selenium.

Eggs are very versatile and can be made any number of ways.



While salmon is a great source of protein, it’s high in healthy fats, like eggs, but there is also omega-3.

Omega-3 is great for heart health. While eggs have omega-3s, eating fish is a better source of omega-3s. Salmon, however, is not as versatile as chicken. It tends to have a “fishy” taste to it, but using a variety of spices, garlic, or other herbs can give you the taste that is desired.

Dairy Milk

dairy milk

Dairy products contain calcium, which is an important factor in guaranteeing healthy bones and teeth.

Soy and almond milk are fortified with calcium. Dairy milk, however, is much higher in protein than soy and almond.

Greek Yogurt

greek yogurt

Greek yogurt has more than double the protein of regular yogurt (15-20 grams versus 9 grams of regular yogurt). You may need to add some flavor to the yogurt to make it easier to go down.


Shellfish are a great option for someone looking to get nutritional value out of their day. The omega-3s are high and so is protein.

They also contain zinc, which helps with many bodily functions.

Shellfish also come in a huge variety and there are numerous ways to cook and eat them!

Almond Milk

almond milk

This a great solution if you are lactose intolerant. A nice bonus to almond milk Is that it has half the calories of skim milk. But, it does not supply as much calcium as dairy milk, so avoid it if you don’t have to have it.



Almonds and most nuts are loaded with healthy fats. They are also full of great nutrients including biotin, phosphorus, vitamin E, and fiber. Having them as a snack between meals is a great way to get a good healthy snack in that packs a lot of punch.



Oats are a great source of health benefits. No wonder the saying goes “healthy as a horse.” But, they aren’t the most delicious things in the world. You can stir oats in with milk, heat them up, add fruit or spices like cinnamon, but there is just not a ton of taste when it comes to these wonder grains.



French fries and potato chips do not count. Potatoes are a great source of vitamin B6, vitamin C, potassium and dietary fiber!



The wonder food! Leafy greens are a great way to get some extra nutrients in your diet. Kale, of course, is the king of this category.

Going able and beyond, kale has vitamin C, A, and K1, along with a number of healthy minerals.

Kale in your eggs is a great twist that also incorporates some protein.



Blueberries are high in antioxidants. Antioxidants come in multiple types and not only do blueberries have a high amount of powerful compounds, they are also full of antioxidants. They improve memory, lowering blood pressure, and possibly even fight cancer.



Garlic has been shown to reduce lung cancer risk, reduce the risk of osteoarthritis, reduce blood pressure, and help fight multiple types of cancer. Try it on a salad or a pinch in a smoothie to jumpstart your day.



This is a great flavor hiding technique. It can sweeten most bitter flavors and offer some holiday flavorings.

Dark Chocolate

dark chocolate

Like blueberries, dark chocolate has a great number of antioxidant characteristics to it. It can be high in calories, however. A small amount does a lot of good.

It is a nice pick me up in the middle of the day to keep you going.

Combine the above foods to come up with new flavors and get some great nutrition for a small amount of caloric intake. Make sure you get your nutrients and minerals while also minimizing your caloric intake throughout the day to keep you on pace with your diet. Your body will thank you.

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  1. Sarah Wright Reply

    Thanks, this article is really helpful. I’ve recently started being much more careful about what I eat, and how to get the most out of my calorie intake for the day. It’s useful knowing that there are so many different foods that are so low in calories! I didn’t realize eggs would be such a good thing to eat – I’m going to be having loads more now!

  2. There are lots of good foods that give you a “bang for your buck” as you have put it. I have been eating a few chicken breasts a week for as long as I can remember and recommend it to anyone not trying to avoid meat. Chicken is low in fat and high in protein, making it perfect for any diet. Throw on a nice seasoning and you’re set. Eggs are similar in this way. I definitely feel the protein keeping me full longer.

    • Hey Sam, protein does make you feel full longer. It has a good satiety/calorie ratio.

  3. This is so interesting! I wouldn’t have thought that some of these things would be so nutritious. I eat a lot of chicken breast because it’s pretty much the only meat I like so I guess that’s good, haha. I’ll have to try to include some of these other things in my diet more, though!

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