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8 Surprisingly Gross Foods That Are Packed With Nutrition

Certain foods might look, smell, or feel off-putting, but their impressive health benefits make overcoming your hesitations totally worthwhile.

By Medha deb

Created on Aug 8, 2025

Certain foods might look, smell, or feel off-putting, but their impressive health benefits make overcoming your hesitations totally worthwhile.

8 Gross Foods That Are So Good For You (And Why You Should Try Them)

Some of the healthiest foods in the world aren’t exactly appetizing at first glance—think squishy textures, peculiar smells, or just an unfamiliar vibe. Yet, behind their off-putting appearances or flavors, these eight foods offer unique nutritional benefits you might be missing out on. If you’re ready to be a bit adventurous, read on to discover what makes them so valuable—and how to work them into your meals with confidence.

1. Mushrooms

Mushrooms have a love-it-or-hate-it texture, and their earthy flavor puts some people off. But these fungi are nutritional powerhouses. Whether you’re biting into sautéed shiitakes or sprinkling mushrooms over salads, here’s why you might want to get past their “gross factor”:

Immunity Support: Mushrooms contain beta-glucans, which enhance immune system response.
Rich in Vitamins: They’re packed with B vitamins—like riboflavin, niacin, pantothenic acid—and are a rare plant-based source of vitamin D (when exposed to sunlight).
Antioxidants: Mushrooms provide powerful antioxidants and polyphenols that help protect cells from aging and damage.
Gut Health: Their fiber, especially in varieties like maitake or turkey tail, acts as prebiotics for a happy gut.

Tip: Add thinly sliced mushrooms to stir-fries, omelets, or grill them as a meat alternative—get creative to help “hide” their texture while boosting nutrition.

2. Canned Fish

Opening a can of sardines can make some people cringe, between the strong smell, the skin and bones, or just the concept. Yet canned fish (like sardines, mackerel, and anchovies) rivals—or even surpasses—fresh fish in certain nutrients:

Omega-3 Fatty Acids: Essential for brain, skin, and heart health.
Bone-Friendly Calcium: Often, the delicate bones in canned fish are soft and edible, offering a calcium boost equivalent to dairy.
High-Quality Protein: Ideal for building and repairing body tissues.
Convenience & Shelf Life: No need to cook—just pop open the can for a quick meal or snack.

Tip: Try adding sardines to salads or healthy grain bowls. Or mash anchovies into salad dressings and sauces for extra umami—without overpowering fishiness.

3. Wheatgrass

With its grassy flavor and distinctive green color, wheatgrass isn’t the most crowd-pleasing ingredient. Still, it’s celebrated for an impressive array of health benefits:

Antioxidant Rich: Delivers vitamins A, C, and E, fighting inflammation and oxidative stress.
Detoxification: High chlorophyll content is thought to help purge toxins and support healthy blood.
Supports Weight Loss & Cholesterol: May help regulate blood sugar and cholesterol due to its unique nutrient profile.
Immune System: Packed with minerals like iron, magnesium, and calcium that all play a role in immune function.

Tip: The flavor can be intense. The most straightforward way to enjoy wheatgrass is as a shot, alone or mixed with other juices, or blend a small spoonful of wheatgrass powder into smoothies and dressings.

4. Algae (Seaweed, Spirulina, Chlorella, Nori)

Seaweed and algae might conjure images of slimy green stuff or sushi rolls—but as superfoods, they’re hard to beat. Here’s why you should consider them, even if the idea seems cringe-worthy:

Micronutrient Dense: One tablespoon of spirulina or chlorella contains 4 grams of protein and is loaded with calcium, iron, magnesium, and potassium.
Vitamin A & B Vitamins: Algae are sources of beta-carotene and B vitamins for cell health and energy.
Essential Fats: Seaweed offers omega-3 fatty acids, crucial for heart and eye health.
Immune Defense: Antiviral and antibacterial compounds that may help fight off illness.

Tip: Add nori strips to soups or salads, blend spirulina into smoothies, or sprinkle seaweed snacks over rice bowls for a crunchy, salty bite.

5. Kimchi

Unmistakably sour, pungent, and sometimes even fizzy, kimchi is a staple at Korean tables and winning converts worldwide. Made by fermenting cabbage and other vegetables with garlic, ginger, and hot pepper—a process that produces bold flavors and a distinctive aroma—kimchi is a nutritional and gut-health superstar:

Probiotic Rich: Loaded with live bacteria that help balance and fertilize your gut microbiome—a key for digestive and immune health.
Brain and Mood Balance: Emerging research links fermented foods like kimchi to improved mood and reduced anxiety, thanks to the gut-brain connection.
Packed with Vitamins: Kimchi is high in vitamin C, B vitamins, and antioxidants.

Tip: If the smell or heat is too strong, start by serving kimchi with plain steamed rice or scrambled eggs. The flavor mellows when cooked, too.

6. Liver

Chicken or beef liver is one of the most nutrient-dense foods on the planet—yet it’s divisive due to its strong taste, metallic aftertaste, and unusual appearance. Here’s what makes liver a superfood worth (occasionally) working into your diet:

Vitamin A Giant: Just a small portion of liver provides over a week’s requirements.
Rich in Iron and Zinc: Supports hemoglobin, immune function, and energy.
Folic Acid: An essential B vitamin for cell growth and blood health.
Brain and Heart Benefits: Nutrients in liver aid clarity, mood, and cardiovascular function.

Tip: If you dislike the flavor, mix a small amount of chopped liver into ground meat dishes (like burgers, meatballs, or tacos) for a stealthy nutrition upgrade.

7. Oysters

The texture, briny flavor, and slippery appearance of raw oysters can be a hurdle for many—but don’t let that stop you. These shellfish are nutrition powerhouses, prized for:

Sky-High Zinc: Oysters deliver more zinc per serving than virtually any other food, which supports immune health and wound healing.
Protein & Vitamins: Each oyster contains protein, Vitamin B12 (for energy and nerve function), Vitamin D, and iron.
Low in Calories: Great option for those looking to add nutrition without many calories.

Tip: If the idea of raw oysters is overwhelming, try them grilled or baked. And if you’re venturing raw for the first time, lemon and a dash of hot sauce help cut the oceanic flavor.

8. Cottage Cheese

Cottage cheese doesn’t win texture contests (hello, curds)—but it’s wonderfully versatile and a popular pick for athletes and pregnant women, thanks to:

Calcium Boost: Excellent for bone health and pregnancy.
Magnesium, Potassium, Selenium: Crucial for muscle, heart, and immune functions.
High Protein: Casein protein provides a slow-release source of amino acids, keeping you full longer.
B Complex Vitamins: Support energy metabolism and overall well-being.

Tip: For a sweet twist, top with fruit, nuts, and a drizzle of honey. If you prefer savory, try with tomatoes, chives, and cracked pepper.

Table: “Gross” Foods and Their Key Health Benefits

Food	Main Nutrients / Benefits	Easy Ways to Try
Mushrooms	B vitamins, Vitamin D, antioxidants, fiber	Add to stir-fries, salads, omelets
Canned Fish	Omega-3s, calcium, protein	In grain bowls, salads, or on toast
Wheatgrass	Chlorophyll, vitamins A/C/E, minerals	Blended in smoothies, shots, dressings
Algae/Seaweed	Protein, calcium, iron, B vitamins, omega-3s	Sprinkled on salads, in soups, smoothies
Kimchi	Probiotics, vitamin C, antioxidants	With rice, eggs, or on sandwiches
Liver	Vitamin A, iron, zinc, folic acid	Minced into ground meats, pâté
Oysters	Zinc, vitamin B12, vitamin D, protein	Raw with lemon, grilled, or baked
Cottage Cheese	Calcium, magnesium, protein, B vitamins	With fruit or tomatoes, as snack

Tips for Adding Unfamiliar Superfoods to Your Diet

Start Small: Begin with tiny portions or milder versions of the food.
Mix With Favorites: Hide “weird” foods in smoothies, sauces, or mixed dishes.
Experiment With Preparation: Some foods are more palatable cooked, pickled, or blended.
Try, Try Again: Tastes can evolve—what you dislike now may grow on you over time!

Frequently Asked Questions (FAQs)

Q: Are these foods safe to eat every day?

A: Most of these foods are safe in moderation as part of a balanced diet. High vitamin A foods like liver should be consumed only occasionally to avoid toxicity. Fermented foods and seafood should be introduced gradually if you’re sensitive.

Q: What if I can’t stand the taste or texture?

A: Try mixing small amounts into dishes you enjoy, experimenting with different preparations, or using seasonings and sauces to mask flavors. Sometimes, blending or finely chopping lessens unappealing textures.

Q: Can I get similar nutrients from supplements?

A: Whole foods usually provide a matrix of nutrients (including fiber, phytochemicals, and beneficial bacteria) that supplements can’t fully replicate. However, in certain cases (e.g., vitamin D, omega-3s, or B12 for strict vegans), supplements can play a helpful role.

Q: Are there any health risks?

A: For most people, these foods are very safe in reasonable quantities. Individuals with shellfish allergies must avoid oysters and some seaweeds, while those with certain metabolic conditions might need to watch intake of foods high in iron or purines. If in doubt, ask a healthcare provider.

Other Not-So-Appetizing Superfoods Worth Exploring

Natto: Fermented soybeans, extremely rich in vitamin K2 and probiotics.
Pickled Herring: Oily fish loaded with omega-3s, popular in Scandinavian cuisines.
Beef Heart: Extremely high in protein and minerals, often used in nose-to-tail eating.

If you’re ready to go beyond the usual salads and smoothie bowls, embracing some of these less-traditional foods can help you discover a new world of flavors—and unlock fantastic health benefits along the way.