Using Harvard's Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol.

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NUTRITIONEvidence Based

50 Foods That Are Super Healthy

Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — By Kris Gunnars, BSc — Updated on February 18, 2022

• Fruit
• Eggs
• Meat
• Nuts and seeds
• Veggies
• Seafood
• Grains
• Bread
• Legumes
• Dairy
• Fats and oils
• Tubers
• Vinegar
• Chocolate
• Bottom line

Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.
It’s easy to wonder which foods are healthiest.
A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1–6: Fruits and berries

Fruits and berries are among the world’s most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.
They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studiesTrusted Source
 show that they’re perfectly safe and healthy.

8–10: Meats

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef

Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–15: Nuts and seeds

Despite being high in fat and calories, nuts and seeds may aid in weight loss.
These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they’re easy to add to your routine.
Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.

11. Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies showTrusted Source
 that almonds can contribute to weight loss and improve metabolic health.

12. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16. Brazil nuts

Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.

17–26: Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety available, and it’s best to eat many different types every day.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own.

22. Cucumber

Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function.

24. Kale

Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

25. Onions

Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.

More healthy vegetables

Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

27–32: Fish and seafood

Fish and other seafood tend to be very healthy and nutritious.
They’re especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart diseaseTrusted Source
, dementia, and depressionTrusted Source
.

27. Salmon

Salmon is a type of oily fish that’s incredibly popular because of its excellent taste and high nutrient content, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs, including calcium and vitamin D.

29. Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries and tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
However, you should make sure to buy low mercury varieties.

33–35: Grains

Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets.

33. Brown rice

Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats

Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa

Quinoa has become incredibly popular among health-conscious people in recent years. It’s a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.

36–37: Breads

Many people eat a lot of highly processed white bread.
If you are trying to adopt a healthier diet, it’s helpful to compare product labels and choose the bread with the most dietary fiber and the least added sugar.

36. Ezekiel bread

Ezekiel bread may be the healthiest bread you can buy. It’s made from organic sprouted whole grains, as well as several legumes.

37. Homemade low carb breads

Overall, the best choice for bread may one you can make yourself. Here’s a list of 15 recipes for gluten-free, low carb breads.

38–41: Legumes

Legumes are a great plant-based source of protein, iron, and fiber.
While it’s true that legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s possible to reduce or eliminate antinutrient content by soaking and properly preparing themTrusted Source
.
Therefore, legumes are a great plant-based source of protein.

38. Green beans

Green beans, also called string beans, are an unripe variety of the common bean. They are very popular in Western countries.

39. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.

40. Lentils

Lentils are another popular legume. They’re high in fiber and are among the best sources of plant-based protein.

41. Peanuts

Peanuts (which are legumes, not true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studiesTrusted Source
 suggest that peanuts can aid in weight loss.
However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

42–44: Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.
Full-fat dairy seems to be the most nutritious option, and studiesTrusted Source
 show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes.
If the dairy comes from grass-fed cows, it may be even more nutritious because it’s higher in some bioactive fatty acids such as conjugated linoleic acid and vitamin K2.

42. Cheese

Cheese is incredibly nutritious — a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. Many people also consider it one of the most delicious foods.

43. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

44. Yogurt

Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

45–46: Fats and oils

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits.

46. Coconut oil

Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.
However, coconut oil has been shown to increase LDLTrusted Source
 (bad) cholesterol to a greater degree than other plant-based liquid oils, so it should be used in moderation.

47–48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.
They’ll also keep you full for long periods. One studyTrusted Source
 analyzed 38 foods and found that boiled potatoes were by far the most filling.

48. Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants, beta carotene, vitamin A, and all sorts of other healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness.
It’s great to use as a salad dressing or to add flavor to meals.

50. Dark chocolate

Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants.

The bottom line

Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.
Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.
If you don’t normally challenge your palate, don’t be afraid of trying something new.
Last medically reviewed on February 18, 2022

How we reviewed this article:

SOURCES

HISTORY
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Feb 18, 2022

Written By
Kris Gunnars
Edited By
John Bassham
Medically Reviewed By
Kathy Warwick, RD, LD
Copy Edited By
Jill Campbell
Jun 13, 2019

Written By
Kris Gunnars
Edited By
Frank Crooks
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NUTRITIONEvidence Based

14 ‘Health Foods’ That May Not Be as Nutritious as You Thought

Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Jillian Kubala, MS, RD — Updated on November 8, 2021
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

How we vet brands and products

Navigating the grocery aisles in search of nutritious foods has become increasingly complex as an increasingly large number of so-called healthy products fill the shelves.
Companies often use wording on product labels and in their marketing to appeal to customers who are trying to make healthier choices. You might see claims on labels like:

• low fat
• vegan
• gluten-free
• low carb

Unfortunately, just because a food uses words like these on its label or is generally thought of as healthier than other foods doesn’t mean it’s good for you.
Here are 14 foods that may not be as healthy as their marketing claims make them out to be.
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1. Granola and granola bars

People have championed granola and granola bars as “healthy” foods for decades.
Even though some granolas and granola bars are quite nutritious, many are packed with added sugar and very high in calories.
For example, a 2/3-cup (67-gram) serving of Nature Valley Oats and Dark Chocolate Protein Granola contains 7 grams of added sugar and 290 calories, while Quaker Chewy Yogurt Granola Bars pack 10 grams of added sugar per bar (1, 2).
The recommended Daily Value (DV) for sugar is 50 grams for a person who consumes 2,000 calories per day, according to the Food and Drug Administration (3Trusted Source
).
For optimal health, it’s best to limit your added sugar intake as much as possible, as consuming too much added sugar can contribute to an increased risk of many health conditions in both adults and kids.
These health conditions include (4Trusted Source
, 5Trusted Source
, 6Trusted Source
, 7Trusted Source
):

• obesity
• fatty liver
• heart disease

Instead of buying premade granola at the store, try making your own granola and granola bars at home. You can use nutritious ingredients like nuts and oats and add sweetness with dried fruit.

2. Flavored yogurts

Yogurt can be a healthy choice, but it’s best to opt for unsweetened yogurt whenever possible.
Flavored and “fruit on the bottom” yogurts can contain a surprising amount of sugar in just a small serving.
For example, a 5.3-ounce (150-gram) container of Dannon Strawberry Fruit on the Bottom yogurt contains a hefty 15 grams of added sugar. Yogurts that have candy toppings and “flip-style” yogurts can have even more (8).
Instead of choosing sweetened yogurt, try topping unsweetened yogurt with fresh fruit for a bit of natural sweetness.

3. Protein drinks and bars 

Many people are under the impression that the higher the protein content of a food or beverage, the healthier it is.
Some foods that are naturally high in protein, like fish, eggs, and beans, are without a doubt healthy choices. However, items like protein bars and protein shakes may not be as healthy as some people assume.
Many healthy people who consume balanced diets don’t need to get extra protein through supplements. Nevertheless, active individuals and those who follow vegetarian and vegan diets may benefit from more protein in their diets.
If you do need extra protein, you may be able to get this by eating more protein-rich foods. As such, for many people, eating supplemental protein products like bars and drinks may not be necessary to stay healthy (9Trusted Source
).
Plus, many of these items are loaded with added sugar and unnecessary ingredients, like:

• artificial sweeteners
• artificial colors
• oils
• thickeners

4. Sports drinks and energy beverages

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While companies market sports drinks and energy beverages as ways to boost energy and athletic performance, these beverages are unnecessary for most people.
They can also be high in ingredients like added sugar, artificial colors, and large amounts of stimulants, such as caffeine.
While some athletes do need to replenish lost nutrients with sports drinks after intense exercise, most people who perform moderate exercise or just normal daily activity do not need to chug sports drinks to stay hydrated.
Many sports beverages contain a shocking amount of sugar. For example, a 20-ounce (591-mL) bottle of Fruit Punch Gatorade contains 34 grams of added sugar (10).
Likewise, energy drinks can be extremely high in added sugar. The popular Monster Energy drink contains 54 grams per 16-ounce (473-mL) can. That’s higher than the DV for added sugar (3Trusted Source
, 11).
These beverages are heavily marketed toward children and adolescents, which is alarming because researchers have linked drinking sweetened beverages with health issues, including high blood pressure, fatty liver, and obesity, in kids and teens (12Trusted Source
, 13Trusted Source
, 14Trusted Source
, 15Trusted Source
).

5. Gluten-free snack foods 

For people with gluten-related disorders, avoiding gluten is necessary.
However, even if a food is labeled as gluten-free, it’s not necessarily healthier than gluten-containing foods.
Some processed gluten-free snack foods and sweets contain just as much, if not more, calories and added sugar as other snacks.
Additionally, studies show that gluten-free snack foods and other gluten-free items tend to be lower in protein, fiber, and certain vitamins and minerals than their gluten-containing counterparts. They’re also generally more expensive (16Trusted Source
, 17Trusted Source
).

6. Some low fat and fat-free products 

Just because a food is low in fat doesn’t mean it’s a healthier choice.
Food manufacturers often replace fat with sugar in low fat and fat-free products to make up for the flavor loss (18Trusted Source
).
What’s more, fat-free products may be less filling than their full fat versions because fat is a macronutrient that supports feelings of fullness and makes food more pleasurable to eat (19Trusted Source
).
Fats are an essential part of your diet and eating nutritious high fat foods can help you reap their benefits.