Healthy Foods List: 71 Foods by Group With USDA Nutrients

The short answer: the most useful healthy foods are whole, minimally processed picks from eight groups: vegetables, fruits, whole grains, protein foods, beans and soy, dairy, healthy fats, and nuts and seeds. All 71 are below with USDA nutrition numbers.

Daily targets at 2,000 calories: 3 servings of vegetables · 2 of fruit · 2–4 of whole grains · 3 of dairy · protein at every meal (1.2–1.6 g per kg of body weight) · sodium under 2,300 mg, per the Dietary Guidelines for Americans, 2025–2030

Top 5 pantry staples: oats, eggs, dry lentils and beans, frozen vegetables and canned fish keep for weeks and cover protein, fiber and key vitamins

Free and paid next step: get the free calorie tracker (we email it to you), or turn this list into a week of meals with the Meal Planner & Grocery List ($3.99).

Nutrition values checked November 13, 2026 in USDA FoodData Central. This is general information, not medical advice: if you have a health condition, allergies or take medicine, follow your clinician's plan. Below: the list, a plate guide, a 1-week grocery list and budget tips.

Healthy foods list at a glance

Food group	Foods on this list	Daily goal (2025–2030 guidelines, 2,000 calories)
Vegetables	14	3 servings
Fruits	10	2 servings
Whole grains	8	2–4 servings
Protein foods	11	Protein at every meal
Beans, lentils and soy	9	Counted as protein foods
Dairy and alternatives	6	3 servings
Healthy fats	4	Saturated fat at 10% of calories or less
Nuts and seeds	9	Counted as protein foods and healthy fats

71 healthy foods by food group, with USDA nutrition facts

How to read the tables: every number is per 100 grams (about 3.5 ounces) from USDA FoodData Central. "% DV" compares it with the FDA Daily Values used on Nutrition Facts labels. Oats, popcorn, nuts, seeds and oils are listed dry, so 100 grams is far more than one serving.

Vegetables

Why they earn a spot: vitamins A, C and K, potassium and fiber for very few calories. Frozen and canned count too if they have little or no added sugar.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
1	Spinach	23	2.9	2.2	483 mcg vitamin K (402% DV).
2	Kale	35	2.9	4.1	93.4 mg vitamin C (104% DV).
3	Broccoli	34	2.8	2.6	89.2 mg vitamin C (99% DV).
4	Carrots	41	0.9	2.8	835 mcg vitamin A (93% DV).
5	Sweet potatoes (baked)	90	2.0	3.3	961 mcg vitamin A (107% DV).
6	Red bell peppers	26	1.0	2.1	128 mg vitamin C (142% DV).
7	Tomatoes	18	0.9	1.2	13.7 mg vitamin C (15% DV).
8	Cabbage	25	1.3	2.5	76 mcg vitamin K (63% DV).
9	Brussels sprouts	43	3.4	3.8	177 mcg vitamin K (148% DV).
10	Cauliflower	25	1.9	2.0	48.2 mg vitamin C (54% DV).
11	Green beans	31	1.8	2.7	43 mcg vitamin K (36% DV).
12	Collard greens	32	3.0	4.0	232 mg calcium (18% DV).
13	Butternut squash (baked)	40	0.9	3.2	558 mcg vitamin A (62% DV).
14	White mushrooms	22	3.1	1.0	9.3 mcg selenium (17% DV).

More ways to cook them: how to roast vegetables, salad recipes and sweet potato recipes.

Fruits

Why they earn a spot: vitamin C, fiber and natural sweetness. Choose whole fruit; the guidelines say to limit 100% juice or dilute it.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
15	Apples (with skin)	52	0.3	2.4	2.4 g fiber (9% DV).
16	Bananas	89	1.1	2.6	358 mg potassium (8% DV).
17	Blueberries	57	0.7	2.4	19.3 mcg vitamin K (16% DV).
18	Strawberries	32	0.7	2.0	58.8 mg vitamin C (65% DV).
19	Oranges	47	0.9	2.4	53.2 mg vitamin C (59% DV).
20	Kiwifruit	61	1.1	3.0	92.7 mg vitamin C (103% DV).
21	Raspberries	52	1.2	6.5	6.5 g fiber (23% DV).
22	Pears	63	0.4	3.1	3.1 g fiber (11% DV).
23	Grapes	69	0.7	0.9	14.6 mcg vitamin K (12% DV).
24	Cantaloupe	34	0.8	0.9	169 mcg vitamin A (19% DV).

Blend the berries into healthy smoothie recipes or pack them as healthy snacks.

Whole grains

Why they earn a spot: whole grains keep the bran and germ, so they carry more fiber and minerals than white bread or white rice.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
25	Oats (dry)	379	13.2	10.1	138 mg magnesium (33% DV).
26	Brown rice (cooked)	123	2.7	1.6	39 mg magnesium (9% DV).
27	Quinoa (cooked)	120	4.4	2.8	64 mg magnesium (15% DV).
28	Whole-wheat bread	252	12.4	6.0	25.7 mcg selenium (47% DV).
29	Whole-wheat pasta (cooked)	149	6.0	3.9	36.3 mcg selenium (66% DV).
30	Bulgur (cooked)	83	3.1	4.5	4.5 g fiber (16% DV).
31	Popcorn (air-popped)	387	12.9	14.5	14.5 g fiber (52% DV).
32	Buckwheat groats (cooked)	92	3.4	2.7	51 mg magnesium (12% DV).

Start with overnight oats or a pot of brown rice from our rice recipes.

Protein foods

Why they earn a spot: the guidelines put protein at every meal, from eggs, poultry, seafood, red meat and plants. Salmon, sardines and trout add omega-3 fats.

#	Food	Calories	Protein (g)	Standout nutrient
33	Eggs (hard-boiled)	155	12.6	1.1 mcg vitamin B12 (46% DV).
34	Salmon (farmed, cooked)	206	22.1	2.15 g omega-3 EPA + DHA.
35	Canned light tuna (in water)	86	19.4	70.6 mcg selenium (128% DV).
36	Sardines (canned, drained)	208	24.6	382 mg calcium (29% DV).
37	Chicken breast (roasted, no skin)	165	31.0	31 g protein (62% DV).
38	Ground turkey, 93% lean (cooked)	213	27.1	1.9 mcg vitamin B12 (79% DV).
39	Ground beef, 95% lean (cooked)	164	25.8	2.8 mcg vitamin B12 (116% DV).
40	Pork tenderloin (roasted)	143	26.2	38.2 mcg selenium (69% DV).
41	Cod (cooked)	105	22.8	37.6 mcg selenium (68% DV).
42	Shrimp (cooked)	99	24.0	24 g protein (48% DV).
43	Rainbow trout (farmed, cooked)	168	23.8	0.88 g omega-3 EPA + DHA.

For a protein ranking, see our high protein foods chart, or start dinner with baked salmon.

Beans, lentils and soy

Why they earn a spot: beans and lentils are high in both protein and fiber, plus folate and potassium, and dry ones keep for months.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
44	Lentils	116	9.0	7.9	181 mcg folate (45% DV).
45	Black beans	132	8.9	8.7	149 mcg folate (37% DV).
46	Chickpeas	164	8.9	7.6	172 mcg folate (43% DV).
47	Kidney beans	127	8.7	6.4	405 mg potassium (9% DV).
48	Pinto beans	143	9.0	9.0	172 mcg folate (43% DV).
49	Navy beans	140	8.2	10.5	10.5 g fiber (38% DV).
50	Split peas	118	8.3	8.3	8.3 g fiber (30% DV).
51	Edamame	121	11.9	5.2	311 mcg folate (78% DV).
52	Tofu (firm, calcium-set)	144	17.3	2.3	683 mg calcium (53% DV).

Beans are cooked from dry without salt. Recipes: lentil recipes, tofu recipes and our list of plant-based protein sources.

Dairy and alternatives

Why they earn a spot: protein, calcium and vitamin B12. The 2025–2030 guidelines allow full-fat dairy with no added sugars, while the NIH's heart-healthy foods list favors fat-free or low-fat. Either way, buy plain. If heart health is the goal, the heart healthy foods guide goes deeper.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
53	Plain nonfat Greek yogurt	59	10.2	0.0	10.2 g protein (20% DV).
54	Plain low-fat yogurt	63	5.2	0.0	183 mg calcium (14% DV).
55	1% milk	42	3.4	0.0	125 mg calcium (10% DV).
56	1% cottage cheese	72	12.4	0.0	12.4 g protein (25% DV).
57	Soy milk with added calcium	43	2.6	0.2	123 mg calcium (9% DV).
58	Part-skim mozzarella	254	24.3	0.0	782 mg calcium (60% DV).

Healthy fats

Why they earn a spot: the guidelines name olive oil, avocados, olives, nuts, seeds and fatty fish as healthy fats. Oils are calorie dense, so measure them.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
59	Avocados	160	2.0	6.7	6.7 g fiber (24% DV).
60	Olive oil	884	0.0	0.0	14.3 mg vitamin E (96% DV).
61	Canola oil	884	0.0	0.0	9.1 g omega-3 ALA.
62	Ripe olives (canned)	116	0.8	1.6	High sodium: 735 mg (32% DV).

Nuts and seeds

Why they earn a spot: protein, fiber, magnesium, vitamin E and unsaturated fat. Buy unsalted and keep portions to a small handful.

#	Food	Calories	Protein (g)	Fiber (g)	Standout nutrient
63	Almonds	579	21.1	12.5	25.6 mg vitamin E (171% DV).
64	Walnuts	654	15.2	6.7	9.1 g omega-3 ALA.
65	Peanuts	567	25.8	8.5	240 mcg folate (60% DV).
66	Pistachios	560	20.2	10.6	1,025 mg potassium (22% DV).
67	Chia seeds	486	16.5	34.4	34.4 g fiber (123% DV).
68	Flaxseed	534	18.3	27.3	22.8 g omega-3 ALA.
69	Pumpkin seeds	559	30.2	6.0	592 mg magnesium (141% DV).
70	Sunflower seeds	584	20.8	8.6	35.2 mg vitamin E (234% DV).
71	Peanut butter (no salt added)	598	22.2	5.0	168 mg magnesium (40% DV).

Lighter options: low calorie meals and low calorie snacks.

Building a healthy plate

The 2025–2030 guidelines replaced MyPlate, the federal icon from 2011 to 2026, with a new food pyramid, per the Dietary Guidelines history page. The plate idea still works for portioning each meal:

Start with protein: eggs, fish, chicken, beans, tofu or Greek yogurt.
Fill about half with vegetables or fruit.
Add a whole grain: oats, brown rice, quinoa or whole-wheat bread.
Finish with a healthy fat: olive oil, avocado or seeds.
Drink water or another unsweetened drink.

Meal	Protein	Vegetable or fruit	Whole grain	Healthy fat
Breakfast	2 hard-boiled eggs or Greek yogurt	Berries or a banana	Oatmeal	Walnuts or chia seeds
Lunch	Canned tuna or chickpeas	Spinach, tomatoes, peppers	Whole-wheat bread or quinoa	Olive oil dressing
Dinner	Salmon, chicken or lentils	Roasted broccoli and sweet potato	Brown rice	Avocado or olive oil
Snack	Peanut butter or cottage cheese	Apple or carrots	Air-popped popcorn	Pumpkin seeds

More meals built this way: healthy meals, healthy breakfast ideas, healthy lunch ideas and healthy dinner ideas. For daily habits, our healthy eating guide has 15 tips and a sample day.

Starter healthy food grocery list for 1 week

This starter version pulls from all 8 groups and is sized for two adults for seven days. Copy it onto a grocery list template or the meal planner's aisle-sorted list.

Produce: 1 bag of spinach, 1 head of broccoli, 1 bag of carrots, 3 bell peppers, 4 tomatoes, 3 sweet potatoes, 1 small cabbage, 6 bananas, 6 apples, 4 oranges, 2 avocados.
Frozen: 2 bags of plain mixed vegetables, 1 bag of green beans, 1 bag of berries, 1 bag of shrimp or salmon fillets.
Pantry: old-fashioned oats, brown rice, quinoa, whole-wheat pasta, dry lentils, 2 cans of no-salt-added black beans, 2 cans of no-salt-added chickpeas, 4 cans of light tuna in water, popcorn kernels, unsalted peanut butter, olive oil.
Protein: 1 dozen eggs, 2 pounds of skinless chicken breast or thighs, 1 pound of 93% lean ground turkey, 1 block of firm tofu.
Dairy: 1 large tub of plain Greek yogurt, 1 half gallon of milk or unsweetened soy milk, 1 small block of part-skim mozzarella.
Nuts and seeds: unsalted almonds or walnuts, pumpkin seeds, ground flaxseed or chia seeds.
Flavor: garlic, onions, lemons, black pepper, cumin, chili powder, Italian herbs.

Prep tip: on Sunday, boil the eggs, cook brown rice and lentils, and roast a sheet pan of vegetables. Our healthy meal prep ideas show the full routine.

How to buy healthy foods on a budget

These moves work with any healthy food list:

Money-saving tip: buy frozen produce. The guidelines count plain frozen vegetables and fruit as good options, and nothing spoils.
Money-saving tip: cook beans and lentils from dry. If you buy canned, pick no-salt-added and rinse.
Money-saving tip: mix your proteins. Rotate eggs, canned fish, lentils, tofu and peanut butter in with fresh meat, and compare cost per serving.
Money-saving tip: buy whole grains plain. Plain oats and brown rice skip the sodium and sugar in flavored mixes.
Money-saving tip: track what you pay. A grocery price book shows which store is lowest on nuts, olive oil and fish.

For a full plan, see how to grocery shop on a budget, meal planning on a budget, cheap meal ideas the average grocery cost per month and our budget categories list.

Foods to limit

The 2025–2030 guidelines ask you to cut back on:

Highly processed foods: chips, cookies, candy and salty or sweet packaged foods.
Added sugars: no more than 10 grams in one meal. Watch for "sugar," "syrup" and "-ose" words on labels.
Sugary drinks: sodas, fruit drinks and energy drinks.
Refined grains: white bread, packaged breakfast foods, flour tortillas and crackers.
Sodium: under 2,300 mg a day from age 14.

Label tip: the FDA says 5% Daily Value or less per serving is low and 20% or more is high. Aim high on fiber and calcium, low on sodium and added sugars.

Plan your healthy food week

Meal Planner and Grocery List printable with a weekly meal plan, prep page and grocery list

A healthy foods list helps only once it turns into meals. I grew up as the oldest of three, the one my family leaned on to keep everything coordinated, and the kitchen works the same way: write the week down once, then shop from it.

Plan the week: the Meal Planner & Grocery List ($3.99) is a printable weekly meal planner with an aisle-sorted grocery list plus pantry and freezer inventories.
Keep the recipes that work: the Family Recipe Binder ($6.99) has dividers, four recipe layouts, recipe cards and a conversion chart.
Get both, plus more: the Family Life Admin Bundle is $15.99 (~~$23.95~~ when bought separately) and includes the meal planner and the recipe binder.
Start free: get the free calorie tracker (we email it to you) to log a normal week first. To set protein targets, try the macro calculator.

Browse all Printables or Bundles.

Make it easier

Tools for this

HomeBase Meal Planner & Grocery List cover, a printable PDF you download instantly

Starter pick

Printables

Meal Planner & Grocery List

Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.

$3.99Buy

Printables

Family Recipe Binder

Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.

$6.99Buy

Save 33%

Bundles

Family Life Admin Bundle

Baby logs, chore charts, pet records, meal plans and family recipes in one tidy set.

$15.99 ~~$23.95~~Buy

Frequently asked questions

What are the healthiest foods to eat? The healthiest foods are whole, minimally processed foods from every group: vegetables, fruits, whole grains, protein foods, beans and lentils, dairy, healthy fats, and nuts and seeds. Leafy greens, berries, oats, eggs, salmon, lentils, plain yogurt, olive oil and almonds are strong examples, and variety across groups matters more than any single food.

What is the number one healthiest food? No single food is the healthiest, because no one food supplies every nutrient you need. Spinach is a strong contender per calorie: USDA FoodData Central lists 100 grams at 23 calories with more than four times the Daily Value for vitamin K. A pattern built from many of the 71 foods on this list does far more than one superfood.

What healthy foods should I eat every day? Eat a protein food, vegetables and fruit, and a whole grain every day, plus a healthy fat. The Dietary Guidelines for Americans, 2025–2030 set daily goals at 2,000 calories of 3 vegetable servings, 2 fruit servings, 2 to 4 whole-grain servings and 3 dairy servings, with protein at every meal.

What are 10 healthy foods to start with? Ten healthy foods that cover most needs are spinach, broccoli, sweet potatoes, berries, oats, eggs, salmon or canned tuna, lentils, plain Greek yogurt and almonds. Together they supply protein, fiber, vitamins A, C and K, calcium, magnesium and omega-3 fats, and most come frozen, canned or dry.

Are frozen and canned foods healthy? Frozen and canned foods can be just as healthy as fresh. The Dietary Guidelines say frozen, dried or canned vegetables and fruit with no or very limited added sugars are good options. Pick plain frozen vegetables, fruit without syrup, and canned beans or fish labeled low sodium or no salt added.

Is full-fat dairy healthy now? The 2025–2030 Dietary Guidelines say full-fat dairy with no added sugars can be part of a healthy diet, with 3 dairy servings a day at 2,000 calories. The NIH's heart-healthy eating advice still favors fat-free or low-fat dairy, so if you have heart disease or high cholesterol, ask your clinician which fits you.

How much protein should I eat a day? The Dietary Guidelines for Americans, 2025–2030 set a protein goal of 1.2 to 1.6 grams per kilogram of body weight a day. For a 150-pound adult, about 68 kilograms, that works out to roughly 82 to 109 grams. Spread it across meals and adjust for your calorie needs or your clinician's advice.

What foods should I limit for a healthy diet? Limit highly processed foods, added sugars, sugary drinks, refined grains and excess sodium. The 2025–2030 guidelines say one meal should have no more than 10 grams of added sugars, and people 14 and older should keep sodium under 2,300 milligrams a day. Chips, cookies, candy, soda and white bread are the usual places to cut.

How do I build a healthy plate? Build a healthy plate by starting with a protein food, filling about half the plate with vegetables or fruit, adding a whole grain and finishing with a little healthy fat. MyPlate was the federal icon until 2026, when the new guidelines introduced a food pyramid, but the plate method is still a quick way to portion one meal.

How can I eat healthy food on a budget? Eat healthy on a budget by building meals around foods that store well: oats, brown rice, dry beans and lentils, eggs, canned fish, frozen vegetables and frozen fruit. Plan the week first, shop from a list, and track prices in a price book so you know where your staples cost the least.

Are nuts healthy even though they are high in calories? Nuts are healthy in small portions. USDA FoodData Central lists 100 grams of almonds at 579 calories, but also 21 grams of protein, 12.5 grams of fiber and more vitamin E than the Daily Value. Keep portions small and measure them instead of eating from the bag.

How do I use the Nutrition Facts label to find healthy foods? Use the percent Daily Value column on the Nutrition Facts label. The FDA says 5% Daily Value or less of a nutrient per serving is low and 20% or more is high. Look for higher fiber, calcium, iron and potassium, and lower sodium, saturated fat and added sugars.

What planner helps me plan meals with healthy foods? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. is a printable weekly meal planner with an aisle-sorted grocery list plus pantry and freezer inventories. Write your healthy meals on the weekly page, then copy the ingredients onto the grocery list.

Where can I keep my healthy recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. is a printable with section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart. Give healthy dinners and breakfasts their own sections so the recipes that work are easy to find again.

Is there a bundle with the meal planner and recipe binder? Yes, the Family Life Admin Bundle is $15.99, compared with $23.95 for its items bought separately. It includes the Meal Planner & Grocery List, the Family Recipe Binder, a kids chore chart, a newborn baby tracker and pet health records.

Get organized for the new year: get the free 2027 planner

A 16-page printable 2027 planner with a year-at-a-glance page and monthly calendars with US holidays marked. You'll also get our weekly HomeBase email with simple planning and home organization tips.

Sources

USDA FoodData Central fdc.nal.usda.gov
Dietary Guidelines for Americans, 2025–2030 (edition history) dietaryguidelines.gov
U.S. FDA: Daily Value on the Nutrition and Supplement Facts Labels fda.gov
NIH NHLBI: Choose Heart-Healthy Foods nhlbi.nih.gov

Healthy foods list: 71 foods in 8 groups, with USDA nutrition facts and a starter grocery list

Healthy foods list at a glance