12 Vegetables Ranked From Most To Least Nutritious
Ever wonder which vegetables pack the biggest nutritional punch? Not all veggies have the same power when it comes to vitamins, minerals, and health benefits.
Some leafy greens and colorful vegetables contain significantly more nutrients per calorie than others. Here’s a science-backed ranking of 12 vegetables from nutritional superstars to still-healthy options.
1. Watercress
The undisputed champion of the vegetable world boasts a perfect 100 score on the CDC’s nutrient-density scale! This peppery leafy green delivers a whopping 250 micrograms of vitamin K (208% of your daily needs) in just 100 grams.
With only 11 calories per serving, watercress packs 43mg of vitamin C, nearly half your daily requirement. Toss it into salads or blend into smoothies for an instant nutrition boost without the calorie guilt.
2. Chinese Cabbage
Don’t let its humble appearance fool you because this Asian kitchen staple scores an impressive 91.99 on the nutrient-density scale! Whether you call it bok choy or napa cabbage, this crunchy veggie delivers serious nutrition credentials.
A 100-gram serving contains 27mg of vitamin C and 43 micrograms of vitamin K at a mere 16 calories. The mild, slightly sweet flavor makes it perfect for stir-fries, soups, or raw in salads for a nutritional upgrade.
3. Swiss Chard
Rainbow-hued stems supporting deep green leaves make Swiss chard as beautiful as it is nutritious. This colorful powerhouse ranks third with an 89.27 nutrient-density score that puts ordinary vegetables to shame.
One cup cooked delivers a mind-boggling 573 micrograms of vitamin K, over 700% of your daily needs! You’ll also get 150mg of magnesium (36% daily value) for muscle and nerve function.
Sauté it with garlic for a side dish that’s both pretty and potent.
4. Beet Greens
Most people toss these leafy tops without realizing they’re throwing away nutrition gold! Scoring 87.08 on the nutrient-density scale, beet greens outshine the roots they’re attached to.
A single cup cooked provides 697 micrograms of vitamin K (580% daily value) and 4 grams of fiber. Rich in potassium for heart health, these often-discarded greens deserve star billing on your plate.
Next time you buy beets, save those tops for sautéing or adding to soups!
5. Spinach
Popeye was onto something! This familiar leafy green scores 86.43 on the nutrient-density scale, making it a true nutritional heavyweight. Raw spinach delivers an impressive nutrient profile that’s hard to beat.
Just 100 grams packs 483 micrograms of vitamin K (402% daily value), 28mg of vitamin C, and 2.7mg of iron. The mild flavor makes it perfect for everything from salads to smoothies.
Unlike some other supergreens, kids will actually eat this one without too much fuss!
6. Chicory Greens
The slightly bitter bite of chicory greens signals their powerful nutrition profile. With a 73.36 nutrient-density score, these underappreciated leaves deserve more attention in American kitchens.
A 100-gram serving delivers 297 micrograms of vitamin K (215% daily value) and 5,700 IU of vitamin A (190% daily value). All this nutrition comes with fewer than 25 calories!
Common in Mediterranean cooking, try them sautéed with olive oil and garlic for a simple side dish.
7. Leaf Lettuce
Forget iceberg! Green and red leaf lettuce varieties score a solid 70.73 on the nutrient-density scale, making them way more than just sandwich fillers. Their ruffly edges signal serious nutrition hiding in those delicate leaves.
A 100-gram serving contains 7,405 IU of vitamin A (123% daily value) and 126 micrograms of vitamin K (105% daily value). The best part? All this nutrition comes with just 15 calories per serving.
Make leaf lettuce your salad base instead of iceberg for an instant nutrition upgrade.
8. Parsley
That little green garnish on your plate packs a shocking nutritional punch! With a 65.59 nutrient-density score, parsley proves that good things come in small packages.
100 grams of fresh parsley contains a whopping 1,640 micrograms of vitamin K (1,367% daily value) and 133mg of vitamin C (148% daily value). Stop using it just as decoration!
Chop it generously into salads, blend into homemade dressings, or make tabbouleh where this herb takes center stage.
9. Romaine Lettuce
Caesar salad lovers rejoice! Your favorite lettuce ranks ninth with a respectable 63.48 nutrient-density score. Those crisp, elongated leaves provide serious nutrition that iceberg can only dream about.
A 100-gram serving delivers 8,710 IU of vitamin A (174% daily value) plus folate and potassium. All this comes with just 17 calories!
The sturdy leaves stand up to both hot and cold preparations. Try grilling romaine hearts for a smoky twist on your usual salad.
10. Collard Greens
Southern cooking’s nutritional secret earns a solid 62.49 on the nutrient-density scale! These large, leathery leaves transform into tender nutrition powerhouses when cooked properly.
One cup steamed provides approximately 530 micrograms of vitamin K (440% daily value) and 268mg of calcium (27% daily value). Traditional preparation with smoked meat adds flavor but also sodium and fat.
For healthier options, try quick-sautéing with olive oil and garlic instead of long-simmering with ham hocks.
11. Turnip Greens
Another case where the tops outshine the roots! Turnip greens score 62.12 on the nutrient-density scale, earning them a spot in the nutritional big leagues.
One cup cooked contains approximately 426 micrograms of vitamin K (355% daily value) along with significant vitamin A and folate.
The slightly peppery taste adds character to soups and stews. Next time you see turnips with the greens still attached, grab them. You’re getting two vegetables for the price of one!
12. Mustard Greens
Rounding out our list with a spicy kick, mustard greens score 61.39 on the nutrient-density scale. Their distinctive peppery flavor hints at the powerful nutrition hiding in each leaf.
A half-cup cooked serving delivers 415 micrograms of vitamin K (346% daily value) and over one-third of your daily vitamin A needs. Popular in Southern and Asian cuisines, these greens add both nutrition and bold flavor.
Try them quickly stir-fried with ginger and garlic for a side dish that’s anything but boring!