If you’re trying to eat healthfully but not eat too much, it might make sense to eat foods that are rich in nutrients. Eating nutrient-packed foods means you get more bang from each bite.

Salmon

Salmon is high in omega-3 fatty acids, which are essential nutrients needed by every call in your body. Salmon is also packed with vitamins and minerals such as D and B vitamins, magnesium and selenium.

Kale

Leafy, green kale is rich in vitamins, minerals, fiber, antioxidants and various bioactive compounds, including ones that can fight cancer. Kale provides vitamins C, A, K and B6, potassium, calcium, magnesium, copper and manganese.

Garlic

Not only does garlic add incredible flavor to dishes, it’s also packed with nutrients including vitamins C, B1 and B6. Additionally, garlic contains numerous essential minerals, including calcium, potassium, copper, manganese and selenium.

Sardines

These fatty little fish contain a little bit of almost every nutrient your body needs. They’re high in heart-healthy omega-3 fatty acids, vitamins B12 and D, calcium, iron, selenium, potassium and phosphorus. Sardines are also low in mercury, compared to larger fish.

Seaweed

Sushi lovers, rejoice! Seaweed, called nori when it’s used to wrap sushi, provides significant amounts of minerals such as calcium, iron, magnesium and manganese. It is also high in iodine, which is used by the body to make thyroid hormones.

Liver

It’s typically not on anyone’s list of favorite foods, but beef liver offers a lot of nutrition. It’s high in vitamins A, B12, B5, B6 and B2, plus it’s also dense in niacin, folate, copper, iron, phosphorus, zinc and selenium.

Cocoa and Dark Chocolate

This one, as you might guess, is a double-edged sword. While cocoa and dark chocolate are indeed nutrition-packed, you’d have to consume a lot of them to get the benefits. And though that sounds really yummy, the sugar you’d likely also ingest is not very healthy.