hello

ANDI Guide

The Aggregate Nutrient Density Index or ANDI is a scoring system that rates foods on a scale from 1 to 1000 based on nutrient content.

Developed by Dr. Joel Fuhrman, ANDI is assigned to whole foods that contain the highest nutrients per calorie. Each of these whole foods is given a score based on the equation H=N/C, which is that the health of a food is equal to the nutrients it delivers per calorie. Each ANDI score is based on a possible score of 1,000 – 0, with 1,000 being the most nutrient dense and 0 being the least nutrient dense. Kale, Mustard Greens, Collard Greens, and Watercress all receive a score of 1,000 using the H=N/C equation, while foods like meat, seafood, and dairy products receive scores below 50 and are not considered to be health-supporting. Fuhrman argues that a nutrient-dense diet can prevent or even reverse diseases and also sustainably reverse obesity.

Vegetables

ANDI Vegetables

  • Vegetable
  • 1. Mustard/Turnip/Collard Greens
  • 2. Kale
  • 3. Swiss Chard
  • 4. Upland/Watercress
  • 5. Bok Choy/Baby Bok Choy
  • 6. Chinese/Napa Cabbage
  • 7. Spinach
  • 8. Arugula
  • 9. Lettuce, Green Leaf
  • 10. Chicory
  • ANDI Score
  • 1000
  • 1000
  • 1000
  • 1000
  • 865
  • 714
  • 707
  • 604
  • 585
  • 516

More Vegetables!

ANDI Vegetables

  • Vegetable
  • 1. Radish
  • 2. Turnip
  • 3. Carrots
  • 4. Acorn Squash
  • 5. Broccoflower
  • 6. Cabbage
  • 7. Bell Pepper, Yellow or Orange
  • 8. Kholrabi
  • 9. Cauliflower
  • 10. Rutabaga
  • ANDI Score
  • 502
  • 473
  • 458
  • 444
  • 444
  • 434
  • 371
  • 352
  • 315
  • 296

Beans

ANDI-beans

  • Vegetable
  • 1. Edamame
  • 2. Pinto Beans
  • 3. Tofu
  • 4. Great Northern Beans
  • 5. Adzuki Beans
  • 6. Lentils
  • 7. Lima Beans
  • 8. Kidney Beans
  • 9. Black Beans
  • 10. Chickpeas (Garbanzos)
  • ANDI Score
  • 98
  • 86
  • 82
  • 77
  • 74
  • 72
  • 69
  • 64
  • 61
  • 55

Nuts & Seeds

Nuts and Seeds

  • Nuts & Seeds
  • 1. Flax Seeds
  • 2. Sesame Seeds
  • 3. Sunflower Seeds
  • 4. Peanuts
  • 5. Chia Seeds
  • 6. Pumpkin Seeds
  • 7. Pistachios
  • 8. Chestnuts
  • 9. Hazelnuts
  • 10. Pecans
  • ANDI Score
  • 103
  • 74
  • 64
  • 59
  • 46
  • 39
  • 37
  • 34
  • 34
  • 33

Fruits

ANDI Fruits

  • Fruit
  • 1. Cranberries, Fresh
  • 2. Strawberries
  • 3. Blackberries
  • 4. Raspberries
  • 5. Blueberries
  • 6. Guava
  • 7. Grapefruit
  • 8. Grapes
  • 9. Pomegranate
  • 10. Cantalope
  • 11. Plum
  • 12. Orange
  • 13. Tangerine
  • 14. Apricots, Fresh
  • 15. Watermelon
  • ANDI Score
  • 207
  • 182
  • 171
  • 133
  • 132
  • 125
  • 125
  • 119
  • 119
  • 118
  • 106
  • 98
  • 86
  • 75
  • 71

Herbs

ANDI Herbs

  • Herbs
  • 1. Basil
  • 2. Cilantro
  • 3. Spearmint
  • 4. Tarragon
  • 5. Oregano
  • 6. Thyme
  • 7. Parsley
  • 8. Dill
  • 9. Chives
  • 10. Peppermint
  • 11. Bay Leaves
  • 12. Rosemary
  • 13. Lemongrass
  • ANDI Score
  • 518
  • 481
  • 457
  • 426
  • 426
  • 422
  • 381
  • 326
  • 319
  • 293
  • 271
  • 84
  • 55

Limitations of ANDI scores

The list is largely based on opinion. Do not consider it as the “final word” on what foods you should eat the most of. Rather, it is recommended that the list guide you to choose a wider variety of foods. Just because your favourite fruit does not appear on the list, it does not mean that you should not eat it.