Researchers examined over 1,000 foods and gave each a nutritional rating, with almonds scoring 97 out of 100 to top the list as the highest-rated food

Steffan Rhys Deputy Content Hub Director and Natalie King

15:56, 28 Nov 2025

Cherimoya

Consuming a diverse diet of fruits, vegetables, nuts, seeds and meat is crucial for your health and can significantly reduce your risk of developing serious and chronic conditions such as heart disease, diabetes, strokes and cancer.

But how can we determine the “healthiest” foods to eat?

Indeed, there is a way, thanks to a list compiled by researchers.

In this study, over 1,000 foods were analysed, with each one receiving a nutritional score.

The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs when eaten in combination with others, according to Surrey Live, reports the Mirror.

The highest-scoring food achieved 97 out of 100 – it’s not meat, fish, fruit or vegetable, but it’s readily available in every supermarket.

Topping the list, this food is “rich in mono-unsaturated fatty acids” and “promotes cardiovascular health and may help with diabetes”.

There’s growing consensus among researchers that a nutritious diet and healthy gut microbiome are key to good health.

Many are now referring to the microbiome as a “second brain” and argue it’s essential not only for physical health but also for mental wellbeing and the immune system.

Of course, the key to a healthy diet is eating a variety of nutritious foods and avoiding unhealthy and ultra-processed foods as much as possible.

Therefore, despite the impressive nutritional ratings of all the foods featured in this list, it wouldn’t be sensible to depend entirely on these 10 foods for the remainder of your life.

Eating a variety of healthy foods is essential for good health(Image: Yagi Studio via Getty Images)

1. Almonds

Score: 97/100.

The most nutritionally valuable food globally isn’t a fruit or vegetable, but rather a nut. Almonds claim the top spot as the healthiest food available, achieving an outstanding 97 out of 100 for nutritional worth.

These beloved snacks are brimming with mono-unsaturated fatty acids, support cardiovascular health and may even help manage diabetes.

Almonds contain abundant anti-oxidants, protein and fibre, alongside vitamins and minerals such as magnesium. They’re loaded with nutrients that safeguard heart health, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.

2. Cherimoya

Score: 96/100.

Cherimoya can claim the title of “world’s healthiest fruit” based on this assessment. Externally, it’s a green, cone-shaped fruit with tough skin, whilst internally, it contains creamy, sweet flesh that can be consumed with a spoon and is occasionally served chilled, resembling cold custard.

Healthline reports that cherimoya is “loaded with antioxidants” and “rich in fibre, vitamins, and minerals” and that “this unique fruit may support immunity, reduce inflammation, and promote eye and heart health”.

However, it cautions that “certain parts of cherimoya contain toxins that may damage your nervous system if consumed in high amounts”. Antioxidants fight free radicals within your body that can cause inflammation associated with various chronic ailments, including cancer and heart disease.

Cherimoya also provides an outstanding source of vitamin B6, which can boost your mood.

It’s equally abundant in fibre and even boasts anti-cancer properties due to its flavonoid content “which have been shown to stop the growth of cancer cells in test-tube studies”, according to Healthline.

Save your pumpkin seeds to roast for a healthy snack(Image: Catherine Falls Commercial via Getty Images)

3. Ocean perch

Score: 89/100.

The ultimate champion amongst fish when it comes to nutritional worth.

This deep-sea variety is also known as rockfish and contains very little saturated fat.

However, that’s not everything – this fish provides an exceptional source of:

Vitamin B12, crucial for nerve health and red blood cell productionVitamin D, aiding calcium absorption and bone healthSelenium, a powerful antioxidantPhosphorus, promoting healthy bones and energy metabolism

4. Flatfish

Score: 85/100.

Flatfish, which includes turbot, plaice, halibut, sole, and brill, are generally mercury-free and loaded with omega-3 fatty acids, which can help protect against heart disease and support brain function.

Flatfish also offer an important source of vitamin D and the essential nutrient vitamin B1.

Almonds clinched the top spot(Image: Oscar Wong via Getty Images)

5. Chia seeds

Score: 85/100.

These are minuscule black seeds that can be scattered on yoghurt, mixed into smoothies or transformed into chia pudding. Despite their diminutive size, chia seeds deliver a potent dose of beneficial nutrients, including fibre, protein, a-linolenic acid, phenolic acid and vitamins.

They also feature caffeic acid, an antioxidant that can combat inflammation within the body.

6. Pumpkin seeds

Score: 84/100. Pumpkin seeds, along with other squash seeds, have earned a spot on the list of the world’s healthiest foods.

They are one of the top plant-based sources of iron and manganese.

Chia seeds are an excellent breakfast food

7. Swiss chard

Score: 78/100.

Swiss chard, a leafy green vegetable from the beet family, is brimming with nutrients including rare betalains known for their antioxidant properties.

It’s also an excellent source of vitamins A, C, K, and E, particularly rich in vitamin K, beneficial for blood clotting and maintaining strong bones. Swiss chard contains a unique compound believed to stabilise blood sugar levels by slowing down carbohydrate digestion.

8. Pork fat

Score: 73/100.

Surprisingly, pork fat makes it onto this list, scoring 73 out of 100, ranking it higher than numerous fruits and vegetables.

It has more unsaturated fats than lamb or beef, meaning it contains more omega-3 fatty acids. It’s also a good source of B vitamins and minerals.

9. Beet greens

Score: 70/100.

Beet greens, the leafy part of the beetroot vegetable, are packed with nutrients.

10. Snapper

Score: 69/100.

Red snapper, ranking third among the top 10 fish, is the most coveted member of the snapper family, with its throats being viewed as a delicacy. Despite their nutritional benefits, these fish can carry harmful toxins including high levels of mercury and ciguatera toxin, a frequent cause of seafood poisoning from fish found in warmer waters.

Red snapper contains:

High levels of omega-3 fatty acidsSeleniumMagnesiumVitamins D and EBeneficial amounts of potassium.

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