Food and Nutrition

100 Best Healthy Foods to Eat Every Day for Better Health

100 healthy foods to eat every day, from leafy greens and berries to beans, oily fish and whole grains, with why each one helps and easy ways to eat it.

By BlogAI Editors · · 20 min read

The healthiest foods to eat every day are minimally processed plant foods: vegetables, fruit, beans and lentils, whole grains, nuts and seeds, plus fish or other quality protein and, if you eat them, plain dairy foods. Health authorities agree on this core even when they disagree on details. The World Health Organization (WHO) recommends at least 400 g of fruit and vegetables a day, and the 2025–2030 Dietary Guidelines for Americans call for about 3 servings of vegetables, 2 of fruit and 2 to 4 of whole grains daily, with protein at every meal and as few highly processed foods and added sugars as possible (WHO; DGA 2025–2030).

This list gives you 100 healthy foods grouped by food type. You do not need to eat all 100 every day. Think of it as a menu: pick a few from each group daily, and rotate through the rest over the week. Variety is what covers your vitamins, minerals and fibre.

About this list. Nutrient amounts quoted below come from the NIH Office of Dietary Supplements (NIH ODS) fact sheets, which use USDA FoodData Central data, and are given as a percentage of the US Daily Value (DV). Health claims link to the source behind them. Where evidence is weak or mixed, we say so. This article is general information, not medical advice; if you have a health condition or take regular medication, ask your doctor or a registered dietitian before changing your diet.

What a healthy day looks like

Before the list, here is the pattern that the foods fit into. Harvard's Healthy Eating Plate is a simple visual model (Harvard Nutrition Source):

  • Half your plate: vegetables and fruit, mostly vegetables, in a range of colours.
  • A quarter: whole grains such as oats, brown rice, barley or whole wheat bread.
  • A quarter: protein foods such as fish, poultry, beans, lentils, eggs, tofu or nuts.
  • Healthy oils for cooking and dressing, and water as your main drink.

The main point of difference among guidelines is fat. The WHO advises keeping saturated fat below 10% of energy and favouring unsaturated fats from fish, nuts and vegetable oils. The 2025–2030 US guidelines keep the same 10% limit but also list full-fat dairy, butter and beef tallow as options, which some nutrition researchers have criticised as mixed messaging (Harvard Nutrition Source). The foods below lean towards unsaturated fats, which every major guideline supports.

Vegetables

Vegetables are low in calories and high in fibre, potassium, folate and vitamins A, C and K. Aim for a mix of colours, because different pigments come with different nutrients.

1. Spinach

Half a cup of cooked spinach provides 64% of the DV for vitamin A, 33% for folate and 19% for magnesium, and a cup raw provides more than a day's vitamin K (NIH ODS: Vitamin K). Stir a handful into soups, eggs, pasta or smoothies.

2. Kale

Kale is rich in vitamin K and vitamin C and, unlike spinach, low in oxalates, so its calcium is relatively well absorbed. Massage raw kale with lemon and oil to soften it for salads.

3. Broccoli

Half a cup of cooked broccoli gives 57% of the DV for vitamin C and 92% for vitamin K. Steam or microwave it briefly to keep more of the vitamin C.

4. Carrots

Half a cup of raw carrots provides 51% of the DV for vitamin A, as beta-carotene (NIH ODS: Vitamin A). Eat them with a little fat, such as hummus, to absorb more of it.

5. Sweet potatoes

One baked sweet potato with its skin provides 156% of the DV for vitamin A. They are also a good source of fibre and potassium, and they keep for weeks in a cool, dark place.

6. Red bell peppers

Half a cup of raw red pepper has more vitamin C (106% DV) than an orange (NIH ODS: Vitamin C). Slice them for snacks, salads and stir-fries.

7. Tomatoes

Tomatoes provide vitamin C and potassium, and their red pigment, lycopene, is absorbed better from cooked tomatoes eaten with some oil, as in a sauce. Canned tomatoes count; choose ones with no added salt when you can.

8. Onions

Onions are the flavour base of countless dishes, so they are an easy way to add vegetables to every meal. They contain prebiotic fibres (fructans) that feed gut bacteria, though people with irritable bowel syndrome sometimes find them hard to tolerate.

9. Garlic

Garlic adds strong flavour, which helps you cook with less salt. Studies of garlic supplements for cholesterol and blood pressure show small or inconsistent effects, so enjoy it as a food rather than a treatment (NCCIH).

10. Brussels sprouts

Half a cup of cooked sprouts gives 53% of the DV for vitamin C and 20% for folate. Halve them and roast at a high temperature until browned.

11. Cauliflower

Cauliflower is high in vitamin C (29% DV per half cup raw) and very versatile: roast it, mash it, blitz it into "rice" or add it to curries.

12. Cabbage

Cabbage is cheap, keeps for weeks, and provides vitamin C. Shred it raw into slaws, or ferment it into sauerkraut or kimchi (see fermented foods below).

13. Beetroot

Beetroot provides folate and fibre, and it is naturally rich in nitrate, which the body can turn into nitric oxide, a molecule that relaxes blood vessels. Roast it, grate it raw into salads, or buy it vacuum-packed and ready to eat.

14. Asparagus

Four spears of asparagus provide 22% of the DV for folate (NIH ODS: Folate). Snap off the woody ends and roast, grill or steam them for a few minutes.

15. Mushrooms

Mushrooms add savoury flavour and B vitamins. Those exposed to UV light are one of the few non-animal sources of vitamin D: half a cup of UV-treated white mushrooms provides 46% of the DV (NIH ODS: Vitamin D).

16. Courgettes (zucchini)

Courgettes are mild, low in calories and cook in minutes. Grate them into sauces, fritters and baked goods, or slice them into "noodles".

17. Romaine lettuce

Romaine has far more folate and vitamin A than iceberg lettuce. A cup of shredded romaine provides 16% of the DV for folate, which makes it the better base for an everyday salad.

18. Bok choy

Bok choy is a low-oxalate leafy green whose calcium is relatively well absorbed. Halve baby bok choy and stir-fry it with garlic and ginger.

19. Winter squash

Butternut, acorn and other winter squashes provide potassium, fibre and beta-carotene. A cup of mashed acorn squash has 644 mg of potassium (14% DV), more than a banana (NIH ODS: Potassium).

20. Green beans

Green beans are a quick, mild vegetable that most children will eat. Frozen green beans are picked and frozen at their peak and are just as nutritious as fresh ones.

Fruits

Whole fruit gives you vitamin C, potassium and fibre. The fibre is the reason whole fruit is better than juice: juice counts as a source of "free sugars", which the WHO advises keeping below 10% of daily energy (WHO).

21. Blueberries

Blueberries are rich in anthocyanins, the pigments that make them blue, and provide vitamin K, manganese and fibre. Frozen blueberries are cheaper out of season and work in porridge and smoothies.

22. Strawberries

Half a cup of sliced strawberries provides 54% of the DV for vitamin C. Eat them on their own, with yogurt, or sliced into salads.

23. Raspberries

Raspberries are among the highest-fibre fruits. A handful makes a good topping for porridge or yogurt.

24. Apples

Apples are portable, keep well and provide soluble fibre (pectin). Eat the skin, which holds much of the fibre.

25. Pears

Like apples, pears are a good source of fibre, especially with the skin on. Ripe pears pair well with cheese or nuts.

26. Bananas

A medium banana provides 25% of the DV for vitamin B6 and 9% for potassium. Bananas sweeten porridge, smoothies and baking without added sugar.

27. Oranges

A medium orange provides 78% of the DV for vitamin C. A whole orange is more filling than a glass of orange juice and keeps its fibre.

28. Kiwifruit

One kiwi provides 71% of the DV for vitamin C. Cut it in half and scoop it out with a spoon.

29. Mango

Mango provides vitamin A and vitamin C. Frozen mango chunks are convenient for smoothies and breakfast bowls.

30. Cantaloupe

Half a cup of cantaloupe provides 32% of the DV for vitamin C and 15% for vitamin A. Orange-fleshed melons have more beta-carotene than pale ones.

31. Cherries

Cherries are a seasonal source of vitamin C, potassium and polyphenols. Frozen pitted cherries are available all year.

32. Grapes

Grapes are an easy snack. Frozen grapes make a refreshing treat in summer. They are higher in sugar than berries, so a handful is a sensible portion.

33. Lemons and limes

A squeeze of lemon or lime brightens flavour, so you need less salt. Their vitamin C also helps you absorb non-heme iron from beans and greens in the same meal (NIH ODS: Iron).

34. Pomegranate

Pomegranate seeds (arils) add colour, crunch and polyphenols to salads, yogurt and grain dishes.

35. Prunes

Half a cup of prunes provides 635 mg of potassium (14% DV), and they are well known for helping regularity. Dried fruit is concentrated, so a few at a time is enough.

Whole grains

Whole grains keep the bran and germ, which hold most of the fibre, B vitamins and minerals. Diets high in fibre and whole grains are linked with lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer (Reynolds et al., 2019).

36. Oats

Oats contain beta-glucan, a soluble fibre that helps lower LDL ("bad") cholesterol. Plain rolled or steel-cut oats are better than sweetened instant packets; add your own fruit and nuts.

37. Brown rice

Brown rice keeps the bran layer and has more fibre and magnesium than white rice. Rice can contain arsenic; research cited by the FDA found that cooking it in excess water and draining it lowers the amount, at the cost of some added vitamins (FDA).

38. Quinoa

Quinoa cooks in about 15 minutes and has more protein than most grains. Rinse it first to remove its bitter natural coating.

39. Barley

Barley, like oats, is rich in beta-glucan. Add pearl barley to soups and stews, or use it in place of rice in a risotto.

40. Whole wheat bread

Choose bread with "100% whole wheat" or "whole grain" as the first ingredient. "Wheat bread" or "multigrain" can be mostly refined flour.

41. Whole wheat pasta

Whole wheat pasta has more fibre than white pasta. If you find the taste strong, try a half-and-half mix.

42. Bulgur

Bulgur is cracked, pre-cooked wheat that only needs soaking or a short simmer. It is the grain in tabbouleh.

43. Buckwheat

Despite its name, buckwheat is not related to wheat and is gluten-free. Use the groats as porridge or a side, or eat soba noodles made from buckwheat flour.

44. Rye bread

Dense whole grain rye breads, common in Scandinavia and Germany, are high in fibre and very filling.

45. Popcorn

Plain air-popped popcorn is a whole grain. It becomes much less healthy when coated in butter, salt or sugar, so season it lightly.

Beans, lentils and soy

Legumes are cheap, high in fibre and protein, and rich in folate, iron, magnesium and potassium. Both the WHO and the US guidelines name them as core healthy foods.

46. Lentils

Lentils cook in 15 to 25 minutes without soaking. Half a cup of cooked lentils provides 17% of the DV for iron. Use red lentils in soups and dals and green or brown lentils in salads.

47. Chickpeas

A cup of canned chickpeas provides 65% of the DV for vitamin B6 (NIH ODS: Vitamin B6). Blend them into hummus, roast them for a snack, or add them to curries.

48. Black beans

Black beans are high in fibre and provide thiamin and magnesium. Use them in burritos, soups and salads.

49. Kidney beans

Kidney beans provide potassium and folate. Canned beans are cooked and safe; dried kidney beans must be boiled hard to destroy a natural toxin.

50. White beans

A cup of canned white beans provides 44% of the DV for iron. Eat them with tomatoes or peppers to help absorb it.

51. Edamame

Edamame are young soybeans with complete protein. Boil frozen shelled edamame for a few minutes and add salt or chilli.

52. Tofu

Tofu is a versatile source of complete protein. Tofu made with calcium sulfate is also a good calcium source: half a cup of firm tofu provides 19% of the DV (NIH ODS: Calcium).

53. Tempeh

Tempeh is fermented whole soybeans pressed into a firm cake. It has a nutty taste and more protein than tofu. Slice and pan-fry it with soy sauce.

Nuts and seeds

Nuts and seeds supply unsaturated fats, fibre, vitamin E and magnesium. In the PREDIMED trial, a Mediterranean diet supplemented with mixed nuts lowered the rate of heart attacks, strokes and cardiovascular deaths compared with a reduced-fat control diet (Estruch et al., 2018). A small handful (about 30 g) a day is a sensible portion.

54. Almonds

An ounce of almonds provides 45% of the DV for vitamin E and 19% for magnesium (NIH ODS: Vitamin E).

55. Walnuts

Walnuts are the nut richest in alpha-linolenic acid (ALA), the plant omega-3 fat (NIH ODS: Omega-3). Add them to porridge, salads or baking.

56. Pistachios

Pistachios in their shells slow you down, which helps with portion control.

57. Peanuts and peanut butter

Peanuts are technically legumes and provide protein, niacin and vitamin E. Choose peanut butter made only from peanuts, or peanuts and salt.

58. Chia seeds

Chia seeds are high in fibre and ALA and provide 26% of the DV for magnesium per ounce. Soak them in milk or yogurt to make a pudding.

59. Ground flaxseed

Flaxseed is rich in fibre and ALA. Buy it ground, or grind it yourself, because whole seeds can pass through undigested.

60. Pumpkin seeds

An ounce of pumpkin seeds provides 37% of the DV for magnesium and 20% for zinc (NIH ODS: Magnesium). Toast them and scatter them over soups and salads.

61. Sunflower seeds

An ounce of sunflower seeds provides 49% of the DV for vitamin E. They are an affordable, nut-free option.

62. Tahini

Tahini is ground sesame paste, the base of hummus. Thin it with lemon juice and water for a quick dressing.

Fish and seafood

Fish provides high-quality protein, iodine, selenium and vitamin B12, and oily fish adds omega-3 fats and vitamin D. The US Food and Drug Administration (FDA) advises adults to eat at least 8 ounces (about two servings) of seafood a week, choosing from its lower-mercury "best choices" (FDA).

63. Salmon

Three ounces of cooked sockeye salmon provide 71% of the DV for vitamin D, and farmed Atlantic salmon provides more than 1.5 g of the omega-3 fats EPA and DHA (NIH ODS: Omega-3).

64. Sardines

Canned sardines with bones are cheap, low in mercury, and rich in calcium, selenium and omega-3s. Try them on toast with lemon.

65. Atlantic mackerel

Atlantic mackerel is an oily fish on the FDA's "best choices" list. King mackerel is very different: it is high in mercury and on the "avoid" list.

66. Trout

Farmed rainbow trout provides 81% of the DV for vitamin D per 3 ounces, the most of any fish in the NIH table.

67. Canned light tuna

Canned light tuna is cheap, shelf-stable and a "best choice" for mercury. Albacore (white) tuna has more mercury and is better eaten less often.

68. Cod

Cod is very lean and one of the best natural sources of iodine: 3 ounces of baked cod provide 97% of the DV (NIH ODS: Iodine).

69. Shrimp

Shrimp is low in fat and mercury and rich in selenium. Frozen cooked shrimp is a fast addition to salads and stir-fries.

70. Mussels

Mussels are inexpensive, cook in about five minutes, and are rich in vitamin B12 and manganese.

Eggs, poultry and meat

These foods provide complete protein, vitamin B12, iron and zinc. If you eat meat, choose lean, unprocessed cuts most of the time. Processed meat, such as bacon, ham and salami, is classified by the International Agency for Research on Cancer as a cause of colorectal cancer (IARC).

71. Eggs

One large egg provides 27% of the DV for choline and selenium, along with vitamin B12 and vitamin D, mostly in the yolk (NIH ODS: Choline). Boil a batch at the start of the week for quick breakfasts and snacks.

72. Chicken breast

Skinless chicken breast is a lean protein rich in niacin and vitamin B6. Cook extra to slice into lunches.

73. Turkey

Roasted turkey breast is very lean. Choose plain roasted turkey over processed deli slices, which are often high in sodium.

74. Lean beef

Lean beef is one of the best sources of zinc and vitamin B12: 3 ounces of 85% lean ground beef provide 100% of the DV for B12. Enjoy red meat in moderate portions.

75. Pork tenderloin

Pork tenderloin is as lean as chicken breast and rich in thiamin and niacin. It roasts in about 20 minutes.

Dairy and alternatives

Dairy foods are the main source of calcium in many diets and also provide protein, iodine, riboflavin and vitamin B12. The 2025–2030 US guidelines suggest three servings a day for a 2,000-calorie diet and favour full-fat dairy, while the WHO and many researchers recommend limiting saturated fat; plain, unsweetened products are the common ground.

76. Plain yogurt

Eight ounces of low-fat plain yogurt provide 32% of the DV for calcium. Choose plain and add fruit yourself, because flavoured yogurts often contain several teaspoons of added sugar.

77. Greek yogurt

Greek yogurt is strained, which gives it two to three times the protein of regular plain yogurt. It makes a good base for breakfast bowls, dips and sauces.

78. Milk

A cup of milk provides calcium, protein, iodine, riboflavin and B12, and in the US is usually fortified with vitamin D.

79. Cottage cheese

Cottage cheese is high in protein and low in fat. Eat it with fruit or on toast. Check the label for sodium.

80. Hard cheese, in small amounts

Cheese is rich in calcium and protein but also high in salt and saturated fat. Use a strong-flavoured cheese, such as parmesan or mature cheddar, so a little goes a long way.

81. Kefir

Kefir is fermented milk containing live cultures. Drink it plain or blend it into smoothies.

82. Fortified soy milk

Unsweetened soy milk fortified with calcium and vitamin D is the plant milk closest to cow's milk in protein and calcium. Shake the carton, because the added calcium settles.

Healthy fats

Replacing saturated fats with unsaturated fats lowers LDL cholesterol and the risk of heart disease (WHO). These foods are the main sources of unsaturated fat in the kitchen.

83. Extra virgin olive oil

Extra virgin olive oil is mostly monounsaturated fat and contains polyphenols. It was one of the two supplements, alongside nuts, that reduced cardiovascular events in the PREDIMED trial (Estruch et al., 2018). Use it for dressings and everyday cooking.

84. Avocado

Avocado provides monounsaturated fat, fibre, folate and potassium, and helps you absorb fat-soluble vitamins from the rest of the meal. Half an avocado is a typical portion.

85. Canola (rapeseed) oil

Canola oil is low in saturated fat and one of the richer cooking-oil sources of the plant omega-3 ALA (NIH ODS: Omega-3). Its neutral flavour suits baking and high-heat cooking.

86. Olives

Olives provide monounsaturated fat and flavour, but cured olives are salty, so a few go a long way.

Herbs, spices and flavourings

Herbs and spices make healthy food taste good and help you cut back on salt. The WHO recommends less than 5 g of salt a day, and most adults eat far more (WHO).

87. Fresh herbs

Parsley, coriander (cilantro), basil, mint and dill add flavour and colour for almost no calories. Freeze leftover herbs in ice-cube trays with a little oil.

88. Ginger

Fresh ginger adds warmth to stir-fries, curries and tea. There is some evidence that ginger can ease nausea, including in pregnancy, but check with a doctor before taking supplements (NCCIH).

89. Turmeric

Turmeric gives curries their colour. Its compound curcumin has been widely studied, but there is little reliable evidence that it treats any disease, and high-dose supplements have been linked to liver injury (NCCIH). Enjoy it in cooking.

90. Cinnamon

Cinnamon sweetens porridge, yogurt and coffee without sugar. Research has not shown clearly that it helps manage blood sugar (NCCIH).

91. Chilli peppers

Fresh or dried chilli adds heat and flavour, which can make plain vegetables and beans more appealing.

92. Vinegar

Vinegar, from cider to balsamic, adds sharpness to dressings and sauces without salt or fat.

Fermented foods

Fermented foods are made by microbes that preserve the food and change its flavour. In a 10-week trial that assigned 36 healthy adults to either a high-fibre or a high-fermented-food diet, the fermented-food group had more diverse gut bacteria and lower levels of several inflammation markers by the end (Wastyk et al., 2021). The study was small, but adding a little fermented food to your meals is low-risk.

93. Sauerkraut

Raw, unpasteurised sauerkraut contains live microbes; most shelf-stable jars are pasteurised and do not. Look for it in the refrigerated section. It is salty, so a forkful or two is enough.

94. Kimchi

Kimchi is spicy fermented cabbage and vegetables from Korea. Add it to rice bowls, eggs and noodle soups.

95. Miso

Miso is fermented soybean paste. It is high in salt, so use it as a seasoning in soups, dressings and glazes rather than in large amounts.

96. Yogurt with live cultures

Yogurt and kefir labelled with "live and active cultures" are the easiest fermented foods to eat daily.

Drinks

What you drink matters as much as what you eat. Sugar-sweetened drinks are one of the largest sources of added sugar, and the 2025–2030 US guidelines advise water or unsweetened drinks with meals and snacks.

97. Water

Water is the best everyday drink: no sugar, no calories and no cost. Total water needs vary with body size, activity and climate, and food provides some of it.

98. Tea

Unsweetened green, black and herbal teas provide flavour with almost no calories. Tea polyphenols reduce iron absorption, so if your iron is low, drink tea between meals rather than with them.

99. Coffee

For most healthy adults, up to 400 mg of caffeine a day, about two to three 12-ounce (350 ml) cups of coffee, is not associated with harmful effects (FDA). Pregnant people, children and people sensitive to caffeine should have less. Watch the sugar and cream in coffee-shop drinks.

100. Sparkling water

Plain or naturally flavoured sparkling water is a good swap for soft drinks. Add a slice of lemon, lime or cucumber for flavour.

How to eat more of these foods

  • Start with one change. Add a vegetable to breakfast, swap one refined grain for a whole grain, or switch one soft drink for water.
  • Use frozen and canned foods. Frozen vegetables and fruit, canned beans, canned fish and canned tomatoes are cheap, last for months and count fully. Choose versions without added sugar or salt where possible.
  • Batch-cook staples. Cook a pot of grains and a tray of roasted vegetables once, then build meals from them all week.
  • Keep healthy snacks visible. A bowl of fruit on the counter and nuts in the cupboard make healthy choices easier.
  • Read labels for added sugar and sodium. Many "healthy" packaged foods, from granola to flavoured yogurt, contain more than you would expect.

Where to go next

References

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