Anti-inflammatory foods, ranked by nutrient profile
50 whole foods whose nutrient profile scores most anti-inflammatory on a Dietary Inflammatory Index adaptation: Broccoli, chinese, Broccoli raab, cooked, Asparagus, cooked and more, with the USDA data behind each.
Chronic low-grade inflammation is linked to heart disease, type 2 diabetes and some cancers, and diet is one of its modifiable drivers. The Dietary Inflammatory Index (Shivappa et al., 2014) scored 45 food components against six inflammatory markers across nearly 2,000 studies: fiber, magnesium, vitamins A, C, D and E, beta-carotene, omega-3 fats, folate, zinc and selenium score anti-inflammatory; saturated and trans fat, cholesterol and excess energy score pro-inflammatory. We apply those published weights to each food's USDA nutrient profile per 100 kcal, which is why vegetables, fruit, fish, legumes, nuts and seeds fill this list. Polyphenols, which the index also credits (tea, turmeric, berries, olive oil), are not in USDA's standard nutrient data, so this ranking understates those foods.
Ranked list
| # | Food | Group | Serving | kcal | Fiber (%DV) | Magnesium (%DV) | Vitamin C (%DV) | Vitamin E (%DV) | Omega-3 (g) | Inflam. score |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | Broccoli, chinese (cooked) | Vegetables | 1 cup | 19 | 7.9% | 3.8% | 28% | 2.8% | 0.23 | -5.3 |
| 2 | Broccoli raab, cooked | Vegetables | 1 NLEA serving | 21 | 8.5% | 5.5% | 35% | 14% | 0.17 | -5 |
| 3 | Asparagus, cooked (boiled, drained) | Vegetables | 0.5 cup | 20 | 6.4% | 3% | 7.7% | 9% | 0.03 | -5 |
| 4 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup | 42 | 17% | 7% | 23% | 13% | 0.44 | -4.9 |
| 5 | Collards, raw | Vegetables | 1 cup, chopped | 12 | 4.9% | 4.2% | 36% | 5.4% | 0.04 | -4.9 |
| 6 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup | 31 | 3.4% | 8.4% | 34% | 4.5% | 0.09 | -4.9 |
| 7 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup | 41 | 15% | 37% | 20% | 25% | 0.17 | -4.9 |
| 8 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) | 63 | 21% | 9% | 130% | 17% | 0.21 | -4.8 |
| 9 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped | 35 | 11% | 6% | 21% | 17% | 0.04 | -4.7 |
| 10 | Brussels sprouts, cooked (boiled, drained, without salt) | Vegetables | 0.5 cup | 28 | 7.2% | 3.7% | 54% | 2.2% | 0.13 | -4.7 |
| 11 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped | 29 | 18% | 7.5% | 44% | 18% | 0.09 | -4.6 |
| 12 | Lettuce, iceberg (raw) | Vegetables | 1 cup shredded | 10 | 3.1% | 1.1% | 2.2% | 0.9% | 0.04 | -4.6 |
| 13 | Beans, snap (green, raw) | Vegetables | 1 cup 1/2" pieces | 31 | 11% | 6.7% | 14% | 2.7% | 0.07 | -4.5 |
| 14 | Peppers, sweet (red, raw) | Vegetables | 1 cup, chopped | 39 | 6.2% | 3.9% | 235% | 16% | 0.08 | -4.5 |
| 15 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded | 20 | 6.1% | 4.5% | 49% | 1% | 0.07 | -4.5 |
| 16 | Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced | 27 | 6.4% | 8.1% | 26% | 1.4% | 0.17 | -4.5 |
| 17 | Cabbage, chinese (pe-tsai) (raw) | Vegetables | 1 cup, shredded | 12 | 3.3% | 2.4% | 23% | 0.6% | 0.04 | -4.3 |
| 18 | Peppers, jalapeno (raw) | Vegetables | 1 cup, sliced | 26 | 9% | 3.2% | 119% | 21% | 0.04 | -4.2 |
| 19 | Mustard greens, raw | Vegetables | 1 cup, chopped | 15 | 6.4% | 4.3% | 44% | 7.5% | 0.01 | -4.2 |
| 20 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup | 41 | 11% | 13% | 34% | 3.1% | 0.05 | -4.2 |
| 21 | Carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced | 54 | 17% | 3.8% | 3.7% | 9.8% | 0.06 | -4 |
| 22 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) | 39 | 15% | 23% | 40% | 17% | 0.01 | -4 |
| 23 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup | 22 | 15% | 4.6% | 5.5% | 4% | 0.02 | -4 |
| 24 | Peppers, serrano (raw) | Vegetables | 1 cup, chopped | 34 | 14% | 5.5% | 52% | 4.8% | 0.01 | -4 |
| 25 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped | 35 | 13% | 36% | 35% | 22% | 0.01 | -4 |
| 26 | New Zealand spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped | 22 | 9% | 14% | 32% | 15% | 0.1 | -4 |
| 27 | Peas and carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup | 38 | 8.9% | 3% | 7.2% | 2.8% | 0.03 | -4 |
| 28 | Cabbage, savoy (raw) | Vegetables | 1 cup, shredded | 19 | 7.8% | 4.7% | 24% | 0.8% | 0.02 | -3.9 |
| 29 | Pepper, banana (raw) | Vegetables | 1 cup | 33 | 15% | 5% | 114% | 5.7% | 0 | -3.9 |
| 30 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced | 27 | 8.6% | 4.3% | 10% | 3.5% | 0 | -3.9 |
| 31 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped | 32 | 9.3% | 4.8% | 21% | 3.7% | 0 | -3.8 |
| 32 | Parsley, fresh | Vegetables | 1 cup chopped | 22 | 7.1% | 7.1% | 89% | 3% | 0 | -3.8 |
| 33 | Tomatoes, red (ripe, raw) | Vegetables | 1 cup cherry tomatoes | 27 | 6.4% | 3.9% | 23% | 5.4% | 0 | -3.8 |
| 34 | Onions, young green (tops only) | Vegetables | 1 cup chopped | 19 | 4.6% | 2.7% | 11% | 1% | 0.03 | -3.8 |
| 35 | Cabbage, red (raw) | Vegetables | 1 cup, chopped | 28 | 6.7% | 2.8% | 53% | 0.7% | 0.04 | -3.7 |
| 36 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup | 54 | 5.7% | 5.9% | 12% | 5.5% | 0.09 | -3.7 |
| 37 | Naranjilla (lulo) pulp, frozen (unsweetened) | Fruits | 1 cup thawed | 30 | 4.7% | 3.1% | 4.3% | 6% | — | -3.6 |
| 38 | Broccoli, flower clusters (raw) | Vegetables | 1 cup flowerets | 20 | 5.8% | 4.2% | 74% | — | 0.09 | -3.6 |
| 39 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup | 83 | 18% | 11% | 39% | 5% | 0.04 | -3.6 |
| 40 | Pumpkin, cooked (boiled, drained, without salt) | Vegetables | 1 cup, mashed | 49 | 9.6% | 5.3% | 13% | 13% | 0 | -3.6 |
| 41 | Squash, winter (hubbard, raw) | Vegetables | 1 cup, cubes | 46 | 16% | 5.2% | 14% | 1.2% | 0.15 | -3.5 |
| 42 | Melons, cantaloupe (raw) | Fruits | 1 wedge, medium (1/8 of medium melon) | 23 | 2% | 2.1% | 8.4% | 0.2% | 0.03 | -3.5 |
| 43 | Tomatoes, green (raw) | Vegetables | 1 cup | 41 | 7.1% | 4.3% | 47% | 4.6% | 0.01 | -3.5 |
| 44 | Okra, cooked (boiled, drained, without salt) | Vegetables | 0.5 cup slices | 18 | 7.1% | 6.9% | 14% | 1.4% | 0 | -3.3 |
| 45 | Fennel, bulb (raw) | Vegetables | 1 cup, sliced | 27 | 6.4% | 3.1% | 14% | 3.4% | 0 | -3.3 |
| 46 | Malabar spinach, cooked | Vegetables | 1 cup | 10 | 3.3% | 5% | 2.9% | — | — | -3.3 |
| 47 | Guavas, common (raw) | Fruits | 1 fruit, without refuse | 37 | 11% | 2.9% | 140% | 2.7% | 0.06 | -3.3 |
| 48 | Tomatoes, crushed (canned) | Vegetables | 0.5 cup | 39 | 8.4% | 5.4% | 12% | 10% | 0.01 | -3.2 |
| 49 | Mushroom, white (exposed to ultraviolet light, raw) | Vegetables | 1 cup pieces or slices | 15 | 2.5% | 1.5% | 1.6% | 0% | 0 | -3.2 |
| 50 | Broccoli, stalks (raw) | Vegetables | 1 stalk | 32 | — | 6.8% | 118% | — | 0.15 | -3.1 |
Whole foods with the most pro-inflammatory profile
For contrast: the whole foods whose nutrient mix scores highest (least favourable). Mostly fatty meats, butter and full-fat cheese; the score reflects saturated fat and a lack of fiber, magnesium and antioxidant vitamins per calorie, not any single harmful ingredient.
| Food | Serving | kcal | Saturated fat (%DV) | Fiber (%DV) | Score |
|---|---|---|---|---|---|
| Beef, New Zealand (imported, brisket navel end, separable lean and fat, cooked, braised) | 3 oz | 385 | 66% | 0% | 4.7 |
| Dulce de Leche | 1 tbsp | 60 | 4.3% | 0% | 4.7 |
| Lamb, New Zealand (imported, Intermuscular fat, cooked) | 3 oz | 507 | 112% | 0% | 4.5 |
| Butter, without salt | 1 tbsp | 102 | 36% | 0% | 4.5 |
| Cream, sour (cultured) | 1 tbsp | 24 | 6.4% | 0% | 4.4 |
| Cheese, cream | 1 oz | 99 | 28% | 0% | 4.3 |
| Beef, chuck (short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised) | 3 oz | 269 | 45% | 0% | 4.2 |
| Beef, chuck eye Country-Style ribs (boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised) | 3 oz | 258 | 39% | 0% | 4.2 |
| Cheese, mexican (queso anejo) | 1 oz | 106 | 27% | 0% | 4.2 |
| Cheese, cottage (creamed, large or small curd) | 1 oz | 28 | 3.7% | 0% | 4.2 |
| Rice noodles, cooked | 1 cup | 190 | 0.2% | 6.3% | 4.2 |
| Egg, white (raw, fresh) | 1 large | 17 | 0% | 0% | 4.1 |
Method. Score = Σ wᵢ × (min(2, aᵢ / rᵢ) − 1) over the 23 Dietary Inflammatory Index parameters USDA reports, where wᵢ is the published effect score, aᵢ the amount per 100 kcal and rᵢ one twentieth of the reference daily amount (FDA Daily Value where one exists, otherwise the DII global mean intake). A food matching the reference diet exactly scores 0; negative is more anti-inflammatory. Labels are percentiles among 1,677 whole foods. This is a nutrient-profile adaptation for single foods, not the validated DII diet score. Data: USDA FoodData Central. Full methodology and references.
Other guides
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.