0

• You're all caught up!

# How to Calculate Nutrient Density

by
Linda Tarr Kent
Linda Tarr Kent is a reporter and editor with more than 20 years experience at Gannett Company Inc., The McClatchy Company, Sound Publishing Inc., Mach Publishing, MomFit The Movement and other companies. Her area of expertise is health and fitness. She is a Bosu fitness and stand-up paddle surfing instructor. Kent holds a bachelor's degree in journalism from Washington State University.
Calculator with pencil. Photo Credit Jupiterimages/PHOTOS.com>>/Getty Images

Nutrient density is the vitamin or mineral content of a food per unit of energy. Energy intake, or calorie need, is regulated by satiety and appetite to a large degree. Energy needs can be satisfied before a person’s need for vitamins and minerals is met, advises Judy Anne Driskell and Ira Wolinsky in their book, “Nutritional Assessment of Athletes.” Meeting calorie needs without nutrient needs can lead to a deficiency. The trick is to choose foods that fill both needs at the same time, or foods that have a good nutrient density. Whole foods tend to have the most nutrients for their calories. Nutrient density can be calculated for specific foods using the Index of Nutritional Quality, or INQ, rating system.

## Step 1

Take the amount of the nutrient per 100 g and divide it by the recommended daily allowance (RDA) for that nutrient for your age and gender. In an egg, for example, there are 12.4 grams of protein. The RDA for a male adult is 63 grams of protein. So 12.4 divided by 63 gives you about 0.1968.

## Step 2

Take the calories per 100 g of the food and divide it by the recommended daily calorie intake for your age and gender. The egg has 141 calories in 100 grams. The recommended calorie intake for an active adult male is 2,900. Dividing 141 by 2,900 gives you roughly 0.0486.

## Step 3

Divide the number you got using the RDA calculation by the number you got in the calorie calculation. So you will take the 0.1968 and divide it by the 0.0486 to get an answer that roughly equals four. If the food is between two and six, it is considered a good source for that nutrient, or to have good nutrient density under the INQ rating system.

Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
• Gain 2 pounds per week
• Gain 1.5 pounds per week
• Gain 1 pound per week
• Gain 0.5 pound per week
• Maintain my current weight
• Lose 0.5 pound per week
• Lose 1 pound per week
• Lose 1.5 pounds per week
• Lose 2 pounds per week
GENDER
• Female
• Male
lbs.
ft. in.