Sarah Ballantyne, PhD
@drsarahballantyne.bsky.social
Founder of Nutrivore 🍏 | PhD Scientist
On a mission to make nutrient dense eating simple, joyful & sustainable.
Start Nutrivore90 our free challenge ⬇️
https://nutrivore.com/links/
On a mission to make nutrient dense eating simple, joyful & sustainable.
Start Nutrivore90 our free challenge ⬇️
https://nutrivore.com/links/
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Fix Your Diet. Without Dieting.
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Oats deliver at least 10% or more of the daily value of 11 different nutrients per serving including vitamins, minerals, protein, and fiber. And consuming oats is linked to numerous health benefits.
nutrivore.com/recipes/choc...
nutrivore.com/recipes/choc...
Chocolate Haystacks
These chocolate haystack cookies are a quick and easy no-bake treat made with more nutrient-dense ingredients than the average cookie.
nutrivore.com
November 29, 2025 at 12:08 AM
Oats deliver at least 10% or more of the daily value of 11 different nutrients per serving including vitamins, minerals, protein, and fiber. And consuming oats is linked to numerous health benefits.
nutrivore.com/recipes/choc...
nutrivore.com/recipes/choc...
If you’re asking “How can I take better care of myself?”, Nutrivore is here!
Even better, there’s no expensive supplements or gourmet foods to buy, you don’t have to deprive yourself of your favorite foods, and you can personalize to your preferences, budget, and time.
nutrivore.com/sale/
Even better, there’s no expensive supplements or gourmet foods to buy, you don’t have to deprive yourself of your favorite foods, and you can personalize to your preferences, budget, and time.
nutrivore.com/sale/
Our BIGGEST Thanksgiving SALE Ever!
When the world feels out of control, take control of what you can. As you look ahead to 2026, this is the moment to invest in the habits that support your health, your budget, and your peace of mind. ...
nutrivore.com
November 28, 2025 at 10:29 PM
If you’re asking “How can I take better care of myself?”, Nutrivore is here!
Even better, there’s no expensive supplements or gourmet foods to buy, you don’t have to deprive yourself of your favorite foods, and you can personalize to your preferences, budget, and time.
nutrivore.com/sale/
Even better, there’s no expensive supplements or gourmet foods to buy, you don’t have to deprive yourself of your favorite foods, and you can personalize to your preferences, budget, and time.
nutrivore.com/sale/
Today is National French Toast Day!
When it comes to French toast, the key ingredient is nutrient-dense eggs!
Per 2 large eggs deliver at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.
When it comes to French toast, the key ingredient is nutrient-dense eggs!
Per 2 large eggs deliver at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.
November 28, 2025 at 7:57 PM
Today is National French Toast Day!
When it comes to French toast, the key ingredient is nutrient-dense eggs!
Per 2 large eggs deliver at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.
When it comes to French toast, the key ingredient is nutrient-dense eggs!
Per 2 large eggs deliver at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.
Algorithm, help me find my people.
The ones who are done with diet culture but still care about feeling good and eating well. The people who love learning about food, nutrients, and how nutrients work in the body, not because they are seeking perfection, but because it is fun and empowering.
The ones who are done with diet culture but still care about feeling good and eating well. The people who love learning about food, nutrients, and how nutrients work in the body, not because they are seeking perfection, but because it is fun and empowering.
November 28, 2025 at 2:16 PM
Algorithm, help me find my people.
The ones who are done with diet culture but still care about feeling good and eating well. The people who love learning about food, nutrients, and how nutrients work in the body, not because they are seeking perfection, but because it is fun and empowering.
The ones who are done with diet culture but still care about feeling good and eating well. The people who love learning about food, nutrients, and how nutrients work in the body, not because they are seeking perfection, but because it is fun and empowering.
Fix Your Diet. Without Dieting.
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
November 27, 2025 at 3:06 PM
Fix Your Diet. Without Dieting.
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Improve your diet, while quitting diet mentality. No calorie counting. No gimmicks. No restrictive rules. Just simple, science-backed habits that help you build a nourishing way of eating for life. And, it’s free.
Starts Mon Jan 5th ➡️ nutrivore.com/nutrivore90/
Top 4 nutrients in Soybeans
1/2 cup raw or about 93 grams (3.3 ounces)
171% DV Copper
104% DV Biotin
102% DV Manganese
87% DV Folate
And soybeans have 33.9g grams of protein per serving, making it the second highest overall food source of protein of ANY food.
I’d say that is “soy” impressive!!
1/2 cup raw or about 93 grams (3.3 ounces)
171% DV Copper
104% DV Biotin
102% DV Manganese
87% DV Folate
And soybeans have 33.9g grams of protein per serving, making it the second highest overall food source of protein of ANY food.
I’d say that is “soy” impressive!!
November 26, 2025 at 9:40 PM
Top 4 nutrients in Soybeans
1/2 cup raw or about 93 grams (3.3 ounces)
171% DV Copper
104% DV Biotin
102% DV Manganese
87% DV Folate
And soybeans have 33.9g grams of protein per serving, making it the second highest overall food source of protein of ANY food.
I’d say that is “soy” impressive!!
1/2 cup raw or about 93 grams (3.3 ounces)
171% DV Copper
104% DV Biotin
102% DV Manganese
87% DV Folate
And soybeans have 33.9g grams of protein per serving, making it the second highest overall food source of protein of ANY food.
I’d say that is “soy” impressive!!
Easy additions for nutrient density ✅
Condiments pack a nutrient punch, think mustard, hot sauce, fish sauce, or soy sauce for a tasty boost. And you don’t need to force veggies where they don’t belong! If kale doesn’t fit your carbonara, pair the dish with a crisp iceberg lettuce salad instead.
Condiments pack a nutrient punch, think mustard, hot sauce, fish sauce, or soy sauce for a tasty boost. And you don’t need to force veggies where they don’t belong! If kale doesn’t fit your carbonara, pair the dish with a crisp iceberg lettuce salad instead.
November 26, 2025 at 6:05 PM
Easy additions for nutrient density ✅
Condiments pack a nutrient punch, think mustard, hot sauce, fish sauce, or soy sauce for a tasty boost. And you don’t need to force veggies where they don’t belong! If kale doesn’t fit your carbonara, pair the dish with a crisp iceberg lettuce salad instead.
Condiments pack a nutrient punch, think mustard, hot sauce, fish sauce, or soy sauce for a tasty boost. And you don’t need to force veggies where they don’t belong! If kale doesn’t fit your carbonara, pair the dish with a crisp iceberg lettuce salad instead.
Easy Additions for nutrient density ✅
Add Romaine, tomatoes, and avocado to your tacos. Stir fresh basil and chopped garlic into store-bought pasta sauce. Build a colorful side salad or throw veggie sticks alongside your takeout. For breakfast, sprinkle chia seeds & berries over oatmeal or yogurt.
Add Romaine, tomatoes, and avocado to your tacos. Stir fresh basil and chopped garlic into store-bought pasta sauce. Build a colorful side salad or throw veggie sticks alongside your takeout. For breakfast, sprinkle chia seeds & berries over oatmeal or yogurt.
November 26, 2025 at 4:20 PM
Easy Additions for nutrient density ✅
Add Romaine, tomatoes, and avocado to your tacos. Stir fresh basil and chopped garlic into store-bought pasta sauce. Build a colorful side salad or throw veggie sticks alongside your takeout. For breakfast, sprinkle chia seeds & berries over oatmeal or yogurt.
Add Romaine, tomatoes, and avocado to your tacos. Stir fresh basil and chopped garlic into store-bought pasta sauce. Build a colorful side salad or throw veggie sticks alongside your takeout. For breakfast, sprinkle chia seeds & berries over oatmeal or yogurt.
You don’t have to overhaul your recipes or give up your go-to dishes to increase nutrient density. By using the Nutrivore Score, you can quickly identify nutrient-dense ingredients to layer onto meals you already love, without sacrificing flavor, tradition, or enjoyment.
November 26, 2025 at 2:34 PM
You don’t have to overhaul your recipes or give up your go-to dishes to increase nutrient density. By using the Nutrivore Score, you can quickly identify nutrient-dense ingredients to layer onto meals you already love, without sacrificing flavor, tradition, or enjoyment.
If you’re asking “How can I take better care of myself?”, Nutrivore is here with the answers, and all the science-backed nutrition education, practical tips, and step-by-step guidance you need to finally build healthy habits that stick.
November 25, 2025 at 10:50 PM
If you’re asking “How can I take better care of myself?”, Nutrivore is here with the answers, and all the science-backed nutrition education, practical tips, and step-by-step guidance you need to finally build healthy habits that stick.
Nuts are some of the most nutritious, whole-food healthy fat sources out there!
Let’s see how popular nuts stack up in terms of nutrient density!
Nutrivore Scores:
Brazil Nuts 694
Walnuts 303
Hazelnuts 292
Pistachio 265
Pecans 221
Cashews 203
Let’s see how popular nuts stack up in terms of nutrient density!
Nutrivore Scores:
Brazil Nuts 694
Walnuts 303
Hazelnuts 292
Pistachio 265
Pecans 221
Cashews 203
November 25, 2025 at 10:07 PM
Nuts are some of the most nutritious, whole-food healthy fat sources out there!
Let’s see how popular nuts stack up in terms of nutrient density!
Nutrivore Scores:
Brazil Nuts 694
Walnuts 303
Hazelnuts 292
Pistachio 265
Pecans 221
Cashews 203
Let’s see how popular nuts stack up in terms of nutrient density!
Nutrivore Scores:
Brazil Nuts 694
Walnuts 303
Hazelnuts 292
Pistachio 265
Pecans 221
Cashews 203
Liver Haiku
The king of offal.
A nutrient power-house.
Lover of liver?
The king of offal.
A nutrient power-house.
Lover of liver?
November 25, 2025 at 8:22 PM
Liver Haiku
The king of offal.
A nutrient power-house.
Lover of liver?
The king of offal.
A nutrient power-house.
Lover of liver?
Per 1 oz serving, chia seeds provide 312% DV alpha-linolenic acid (ALA), 9.6 g fiber, 33% DV manganese, 29% DV copper, 28% DV selenium, 23% DV biotin, 22% DV magnesium, 19% DV phosphorus, 15% DV vitamin B3, 14% DV each calcium and vitamin B1, 12% DV each iron and zinc & 10% DV linoleic acid. Wow!
November 25, 2025 at 6:55 PM
Per 1 oz serving, chia seeds provide 312% DV alpha-linolenic acid (ALA), 9.6 g fiber, 33% DV manganese, 29% DV copper, 28% DV selenium, 23% DV biotin, 22% DV magnesium, 19% DV phosphorus, 15% DV vitamin B3, 14% DV each calcium and vitamin B1, 12% DV each iron and zinc & 10% DV linoleic acid. Wow!
How to use the Nutrivore Score: Compare Related Foods ✅
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
November 25, 2025 at 4:32 PM
How to use the Nutrivore Score: Compare Related Foods ✅
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Use the Nutrivore Score to compare like with like. Comparing two veggies? Check their scores. Two fruits? Same idea. Two types of bread, or two cuts of fish?
Turkey Nutrivore Scores
(a measure of nutrient density)
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
What’s your favorite part? 😋
(a measure of nutrient density)
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
What’s your favorite part? 😋
November 25, 2025 at 2:13 PM
Turkey Nutrivore Scores
(a measure of nutrient density)
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
What’s your favorite part? 😋
(a measure of nutrient density)
Liver: 2988
Giblets: 1567
Heart: 1016
Gizzard: 514
Dark meat: 418
Thigh: 417
Drumstick: 376
Neck: 355
Breast: 317
Light meat: 315
Wing: 306
Ground: 295
Bacon: 157
What’s your favorite part? 😋
Did you know that feta cheese is an excellent source of vitamin B12 providing 30% of the daily value per 1.5-ounce serving?
Vitamin B12 is vital for maintaining brain and nervous system health.
Feta cheese is also rich in MCTs, vitamin B2 , calcium, protein, phosphorus, selenium, and zinc!
Vitamin B12 is vital for maintaining brain and nervous system health.
Feta cheese is also rich in MCTs, vitamin B2 , calcium, protein, phosphorus, selenium, and zinc!
November 25, 2025 at 12:59 AM
Did you know that feta cheese is an excellent source of vitamin B12 providing 30% of the daily value per 1.5-ounce serving?
Vitamin B12 is vital for maintaining brain and nervous system health.
Feta cheese is also rich in MCTs, vitamin B2 , calcium, protein, phosphorus, selenium, and zinc!
Vitamin B12 is vital for maintaining brain and nervous system health.
Feta cheese is also rich in MCTs, vitamin B2 , calcium, protein, phosphorus, selenium, and zinc!
Ready to get started using the Nutrivore Score? You can search nearly 8,000 foods for free on the website or flip to Appendix D in my book, Nutrivore, for 700 common foods, or grab a copy of my e-book, The Top 500 Nutrivore Foods, which is 50% off this week for our big Sale.
nutrivore.com/sale/
nutrivore.com/sale/
Nutrivore.com
November 24, 2025 at 11:45 PM
Ready to get started using the Nutrivore Score? You can search nearly 8,000 foods for free on the website or flip to Appendix D in my book, Nutrivore, for 700 common foods, or grab a copy of my e-book, The Top 500 Nutrivore Foods, which is 50% off this week for our big Sale.
nutrivore.com/sale/
nutrivore.com/sale/
The Nutrivore Score is a measure of how much nutrition you’re getting per calorie: the higher the score, the more “opposite of an empty calorie” that food is
This isn’t about labeling foods as “good” or “bad”, it’s about helping you increase the nutrient density of your overall diet.
This isn’t about labeling foods as “good” or “bad”, it’s about helping you increase the nutrient density of your overall diet.
November 24, 2025 at 10:03 PM
The Nutrivore Score is a measure of how much nutrition you’re getting per calorie: the higher the score, the more “opposite of an empty calorie” that food is
This isn’t about labeling foods as “good” or “bad”, it’s about helping you increase the nutrient density of your overall diet.
This isn’t about labeling foods as “good” or “bad”, it’s about helping you increase the nutrient density of your overall diet.
November 24th is National Sardines Day!
Per 4-oz, canned sardines have 452% DV EPA+DHA, 428% DV vitamin B12, 110% DV selenium, 92% DV biotin, 28.3 g protein, 45% DV phosphorus, 38% DV vitamin B3, 36% DV ALA…
Per 4-oz, canned sardines have 452% DV EPA+DHA, 428% DV vitamin B12, 110% DV selenium, 92% DV biotin, 28.3 g protein, 45% DV phosphorus, 38% DV vitamin B3, 36% DV ALA…
November 24, 2025 at 4:56 PM
November 24th is National Sardines Day!
Per 4-oz, canned sardines have 452% DV EPA+DHA, 428% DV vitamin B12, 110% DV selenium, 92% DV biotin, 28.3 g protein, 45% DV phosphorus, 38% DV vitamin B3, 36% DV ALA…
Per 4-oz, canned sardines have 452% DV EPA+DHA, 428% DV vitamin B12, 110% DV selenium, 92% DV biotin, 28.3 g protein, 45% DV phosphorus, 38% DV vitamin B3, 36% DV ALA…
Poutine is a quintessential Canadian dish typically made with medium-cut French fries, topped with fresh cheese curds and brown gravy. It originated in Quebec in the 1950s as a pub fare.
Remember that all foods can fit into a healthy diet, yes, including poutine!
Remember that all foods can fit into a healthy diet, yes, including poutine!
November 23, 2025 at 7:32 PM
Poutine is a quintessential Canadian dish typically made with medium-cut French fries, topped with fresh cheese curds and brown gravy. It originated in Quebec in the 1950s as a pub fare.
Remember that all foods can fit into a healthy diet, yes, including poutine!
Remember that all foods can fit into a healthy diet, yes, including poutine!
November 23rd is Eat a Cranberry Day!
Unlike most other sweet-tasting berries, you probably don’t eat cranberries by the handful, popping them into your mouth so that you can let them “linger”.
How do you enjoy them?
Unlike most other sweet-tasting berries, you probably don’t eat cranberries by the handful, popping them into your mouth so that you can let them “linger”.
How do you enjoy them?
November 23, 2025 at 2:34 PM
November 23rd is Eat a Cranberry Day!
Unlike most other sweet-tasting berries, you probably don’t eat cranberries by the handful, popping them into your mouth so that you can let them “linger”.
How do you enjoy them?
Unlike most other sweet-tasting berries, you probably don’t eat cranberries by the handful, popping them into your mouth so that you can let them “linger”.
How do you enjoy them?
2026 is the year to build habits that stick long term. Habits that support your body, your budget, and your peace of mind.
Nutrivore makes it simple with clear, science-backed tools that skip the fads and confusion. Stock up, save & set yourself up for a nourished year ahead.
nutrivore.com/sale/
Nutrivore makes it simple with clear, science-backed tools that skip the fads and confusion. Stock up, save & set yourself up for a nourished year ahead.
nutrivore.com/sale/
Our BIGGEST Thanksgiving SALE Ever!
When the world feels out of control, take control of what you can. As you look ahead to 2026, this is the moment to invest in the habits that support your health, your budget, and your peace of mind. ...
nutrivore.com
November 22, 2025 at 7:46 PM
2026 is the year to build habits that stick long term. Habits that support your body, your budget, and your peace of mind.
Nutrivore makes it simple with clear, science-backed tools that skip the fads and confusion. Stock up, save & set yourself up for a nourished year ahead.
nutrivore.com/sale/
Nutrivore makes it simple with clear, science-backed tools that skip the fads and confusion. Stock up, save & set yourself up for a nourished year ahead.
nutrivore.com/sale/
If you think zucchini is bland and boring, I’m here to “squash” those views.
Not only is this underrated veggie extremely versatile in the kitchen, it is also full of phytonutrients great for our health & is a worthy addition to our diet!
What are your go-to recipes?
Not only is this underrated veggie extremely versatile in the kitchen, it is also full of phytonutrients great for our health & is a worthy addition to our diet!
What are your go-to recipes?
November 22, 2025 at 5:29 PM
If you think zucchini is bland and boring, I’m here to “squash” those views.
Not only is this underrated veggie extremely versatile in the kitchen, it is also full of phytonutrients great for our health & is a worthy addition to our diet!
What are your go-to recipes?
Not only is this underrated veggie extremely versatile in the kitchen, it is also full of phytonutrients great for our health & is a worthy addition to our diet!
What are your go-to recipes?
November 22nd is National Cashew Day!
Per 1-oz serving, cashews deliver 68% DV copper, 33% DV MUFAs, 20% DV manganese, 19% DV magnesium, 150.9 mg polyphenols, 18% DV biotin, 15% DV zinc, 13% each phosphorus, vitamin E & linoleic acid, 10% each iron, selenium, and vitamin B1 & 5.1g protein. Wow!
Per 1-oz serving, cashews deliver 68% DV copper, 33% DV MUFAs, 20% DV manganese, 19% DV magnesium, 150.9 mg polyphenols, 18% DV biotin, 15% DV zinc, 13% each phosphorus, vitamin E & linoleic acid, 10% each iron, selenium, and vitamin B1 & 5.1g protein. Wow!
November 22, 2025 at 3:11 PM
November 22nd is National Cashew Day!
Per 1-oz serving, cashews deliver 68% DV copper, 33% DV MUFAs, 20% DV manganese, 19% DV magnesium, 150.9 mg polyphenols, 18% DV biotin, 15% DV zinc, 13% each phosphorus, vitamin E & linoleic acid, 10% each iron, selenium, and vitamin B1 & 5.1g protein. Wow!
Per 1-oz serving, cashews deliver 68% DV copper, 33% DV MUFAs, 20% DV manganese, 19% DV magnesium, 150.9 mg polyphenols, 18% DV biotin, 15% DV zinc, 13% each phosphorus, vitamin E & linoleic acid, 10% each iron, selenium, and vitamin B1 & 5.1g protein. Wow!