10 Days of Gluten-Free Shopping: Day 1


I want to start off this exciting 10 Day Extravaganza by sharing the Top 30 non-gluten foods per section of the grocery store that are jam packed with nutrients.

Gluten is a protein found in barley, rye, wheat and foods derived from these grains. Therefore, gluten-free means any foods free of these substances. If you are new to the world of gluten-free, not to worry. There are hundreds of foods that are naturally gluten-free. Like most of you, when I’m shopping, I try to stretch my dollar as far as I possibly can and still buy the healthiest food. And that’s where I focus on ANDI. ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score represents the nutrient density of a food on a scale from 1 to 1,000 which is calculated  by nutrient content.  The scores are determined by the wide range of antioxidants, micro nutrients, minerals and vitamins a food contains.

The top Bang for Your Buck can be found without a doubt in the produce section of your local grocery store. Dark Greens take the grand prize with their superb nutrient profile.  Here are some examples of ANDI scores from different grocery sections, with kale and other dark greens way ahead of the pack. Happy nutrient-dense shopping!



Dark Greens-

Kale   1,000

Collard Greens/Mustard/Turnip   1,000

Watercress   1,000

Non Green Vegetables-

Radish 554

Red Pepper 366

Carrot 366


Strawberries 212

Blackberries 178

Plum 157


Lentils 104

Kidney Beans 100

Northern Beans 94

Nuts and Seeds-

Sunflower Seeds 78

Sesame Seeds 65

Flax Seeds 65

Gluten-Free Whole Grains-

Oats, steel-cut   53

Wild Rice 43

Brown Rice 41


Bison, Top Sirloin   39

Pork Tenderloin   34

Chicken Breast   27


Salmon   39

Mahi Mahi   39

Shrimp   38


Feta   21

Cottage Cheese   18

Mozzarella   16

Refrigerated Dairy Section-

Egg   27

Hemp Milk   27

Tempeh   26

I am excited to announce that I will be giving away a $25 gift card to Bob’s Red Mill! To enter the giveaway:

-You are allowed one entry per “10 Days of Gluten Free” blog post for a total of 10 entries on this blog.

-Enter by leaving a comment on this post (and other 10 Days of Gluten Free posts)

-The giveaway begins May 7, 2012 and ends at 11:59 pm eastern time on May 18, 2012.

-This giveaway is limited to U.S. residents 18 and older.

No purchase is necessary.  Odds are winning are based on the number of entries.  The winner will be randomly chosen and will be contacted by email. The winner will have 48 hours to respond. If the winner does not respond, a new winner will be randomly chosen.

Be sure to checkout all of the other blogs and their fabulous posts! Remember each blogger is hosting a giveaway for a total of 10 fabulous giveaways!

Getting Started – Linda @ The Gluten-Free Homemaker

Resources – Wendy @ Celiacs in the House

Traveling – Karen @ Gluten-Free Travel Blog

Eating Out – Heather @ Gluten-Free Cat

Frugal Tips – Janelle @ Gluten Freely Frugal

Cooking – Carrie @ Ginger Lemon Girl

Baking – Jules @ Jules Gluten Free

Kids – Lynn @ Lynn’s Recipe Adventures

Lunch Boxes – Tessa @ Tessa the Domestic Diva

This was shared on Real Food 101 and Monday Mania.

Print Friendly, PDF & Email


  1. Linda Rosenberg Minkow says

    Thanks! Where did you find the ANDI scores? I already buy most of these foods but I’m interested in looking up some others I buy as well.

  2. gingerlemongirl says

    What an informative post Laura! Love the nutrient density numbers! I think I may have read something about this way of shopping in the past, but never really thought about it until now! good thing I love kale! 🙂 Great post and glad to be a fellow blogger with you in this series (not entering to win! just commenting!) 

  3. tastiesandtrinketstabby says

    My family and I are just starting this GF journey so this post is an excellent resource for us. Thanks so much, Laura!

  4. pauladecaria says

    Thanks for the post, so helpful!

  5. RachelMaeCerda says

    Great post!!! It is packed full of great info. I was drawn to this blog after having difficulty trying to bake gluten-free, so I’m hoping to take advantage of your trail-blazing in the g-free baking way. Thanks. 

    • Thanks for your sweet comment Rachel! Gluten-free baking takes some practice and a few mishaps along the way, but in the end it is worth it. I hope you find some yummy recipes to make!

  6. AdriaCormier says

    Thanks for all the info!

  7. shellimoowho says

    Hi!  New to your blog.  Came over from Jule’s blog.  Can you explain more about the ANDI scores?  I’m new to that.  Thanks!  Your post got me thinking.  🙂

  8. ufg8trj says

    It’s been almost a year since my celiac diagnosis and I am still learning so much. Thanks for the great giveaway

  9. thetastyalternative says

    Great post Laura!  Well done!! 

  10. GFHomemaker says

    Great post, Laura.  I was not familiar with ANDI and find it very interesting.  I’m so glad you are participating in the blog hop and covering this topic!

  11. peterlai70 says

    it will be super good to win this giveaway!!!

  12. Thanks for the giveaway! 🙂

  13. TeriPiver says

    Pick me! Thanks for the give-away!

  14. StephanieAder says

    🙂 thank you for all of the great info. happy day

  15. EmmaHohl says

    I know I should…but dark greens are the hardest thing to convince myself to eat…it’s all in the baby steps!

  16. Melisa1 says

    This is an interesting list! We had kale for supper last night so I feel good about that!

  17. julesjasin says

    I will have to print this list off thanks

  18. Thanks for the list! Good to know these GF foods. 😀

  19. ItsYummi says

    I’m trying really hard to eat healthier…. the processed sugars and carbs out there are SO addicting!

    • Oh I hear ya-it’s not always easy! Take it easy on yourself and hopefully you will enjoy some of the healthier alternatives.

  20. Great list!


  1. […] we are going shopping at the grocery store! As I discussed in Gluten-Free Shopping Day 1, the best bang for your buck (as well as foods that are naturally gluten-free) is in the produce […]

  2. […] Nutrient Dense Shopping […]

  3. […] Nutrient Dense Shopping […]

Speak Your Mind