Watercress identified as world's most nutrient-dense food

Researchers at William Paterson University in New Jersey conducted a study analyzing the nutrient density of 41 types of fruits and vegetables. The study measured the percentage of daily requirements for 17 key nutrients, including vitamins, minerals, fiber, and antioxidants, relative to calorie count.

The study identified watercress (Nasturtium officinale) as the most nutrient-dense food, scoring a perfect 100 out of 100. In comparison, kale received a score of 49. Watercress is a wild aquatic plant that contains more iron than spinach and more vitamin C than lemons or oranges. It is also low in calories, with 100 grams containing only 11 calories, and a single cup can provide over 100% of the recommended daily intake of vitamin K.