The Healthiest Vegetables Ranked From Lowest To Highest In Nutrition

The Surprise Winner That Earned a Perfect Score

You might expect kale or spinach to top the list, but according to the Centers for Disease Control and Prevention’s powerhouse vegetable ranking, watercress earned a perfect score of 100. While watercress nabbed an amazing 100 out of 100, meaning it supplied 100% of the daily value of the measured nutrients per 100 calories, iceberg lettuce scored only 18.28. This aquatic leafy green contains 22% of the daily recommended value of vitamin A per cup, 24% of vitamin C per cup, and an impressive 106% of the daily recommended value of vitamin K per cup. The peppery-tasting vegetable has been quietly dominating nutrition charts while most people have never even heard of it.

Sweet Potatoes – At the Bottom But Still Valuable

Surprisingly, sweet potatoes landed at the bottom of the CDC’s powerhouse vegetable list with a score of 10.51. Don’t let this fool you into thinking they’re unhealthy though. Rich in beta-carotene (which the body converts into vitamin A) and fiber, they support eye health and digestion. They are low on the glycemic index and rich in fiber, so they may help regulate blood sugar when eaten in appropriate portions. The lower ranking simply means they provide fewer nutrients per calorie compared to leafy greens, not that they lack nutritional value.

Tomatoes – The Highest-Scoring Fruit That Acts Like a Vegetable

Among the few fruits studied, tomato (botanically some fruit) scored highest at 20.37. Since we eat them like vegetables, they deserve recognition on this list. Tomatoes provide lycopene, a powerful antioxidant linked to heart health and cancer protection. While tomatoes are technically a fruit, we eat them as vegetables, so we included them on our list of healthiest vegetables. They’re incredibly versatile and can boost the nutritional value of countless dishes from salads to sauces.

Mushrooms – The Fungi That Pack a Nutritional Punch

Mushrooms are technically fungi and they come in many varieties that differ in shape, size, taste and color. The most commonly eaten mushrooms include shiitake, portobello, oyster and white mushrooms. Mushrooms are rich in B vitamins niacin, riboflavin, and pantothenic acid, which each have unique role to play in your body (including making red blood cells, improving digestion and maintaining healthy skin). While they didn’t make the CDC’s official powerhouse list, portobello mushrooms provide a decent 5g of protein per cup, making them excellent meat substitutes for vegetarians.

Bell Peppers – The Colorful Vitamin C Champions

If you’re looking to add more color to your diet, bell peppers are the perfect choice. Not only are they versatile, but they are excellent sources of vitamins A and C, potassium and fiber. Red bell peppers contain even more vitamin C than oranges, making them one of the best sources of this immune-boosting vitamin. They’re sweet, crunchy, and can be eaten raw or cooked without losing too much of their nutritional value. Their vibrant colors come from different antioxidants that support eye health and fight inflammation.

Carrots – The Beta-Carotene Powerhouse

Carrots have earned their reputation as vision supporters, and for good reason. Carrots may help you manage your weight better than other veggies, according to a study that found lower rates of obesity among people with high carrot intake compared to those eating lots of spinach, broccoli, other green veggies and cabbage. Researchers speculate that carrots’ high beta-carotene content, which has also been associated with lower levels of inflammatory markers and insulin resistance, may contribute to this benefit. They’re incredibly versatile and can be enjoyed raw as snacks, roasted as a side dish, or blended into soups and smoothies.

Turnips – The Underestimated Root Vegetable

Turnips, a type of root vegetable, come in a variety of colors from purple to red and green. Both their roots and leaves, also known as “turnip greens,” are safe to eat. Rich in fiber and micronutrients – including vitamin C, folate and potassium – turnips have an excellent nutritional profile with health-promoting effects. Not only are turnips relatively inexpensive, but their neutral taste makes them easy to add to a big variety of recipes. Try roasting or mashing them as a lower-carb swap for potatoes. Many people overlook this humble vegetable, but it deserves a spot in your regular rotation.

Broccoli – The Cruciferous Cancer Fighter

Broccoli, recognized for its tree-like structure, is a standout among the most nutritious vegetables and is rich in vitamins C and K as well as fiber. The vegetable’s strong nutritional profile and versatility make it a top choice when deciding on the healthiest vegetables to add to your daily meals. Broccoli contains the phytochemical sulforaphane, which may help prevent against various types of cancer. It’s filled with other powerful antioxidants like lutein, beta-carotene and zeaxanthin, which may decrease the risk for age-related macular degeneration and support overall eye health. Eat it raw, grilled or steamed versus boiled to reap even bigger nutritional benefits.

Green Peas – The Protein-Packed Vegetable

Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. Don’t underestimate these little green gems – they’re nutritional powerhouses that can easily be added to pasta dishes, stir-fries, and soups for an instant protein and fiber boost.

Collard Greens – The Bone-Building Southern Favorite

Part of the family of cruciferous vegetables, collard greens contain a rich supply of vitamins A, C and K as well as calcium and are among the healthiest vegetables to eat for supporting bone health. Interestingly, collards rank #1 on our list of the healthiest vegetables! Collards are dense with many essential nutrients according to one comprehensive ranking system. Do note that collard greens contain oxalates, which can contribute to kidney stones and interfere with blood-thinning medications but issues like these are less common in people with balanced diets who stay well-hydrated. Cooking them also reduces their oxalate levels and pairing them with calcium-rich foods enhances nutrient absorption.

Spinach – The Iron-Rich Leafy Legend

Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. Spinach earns its reputation as one of the healthiest vegetables, thanks to its impressive nutrient profile and wide-ranging health benefits. Packed with antioxidants, spinach helps protect the body against chronic conditions such as cancer, heart disease and type 2 diabetes. One antioxidant found in spinach is key in supporting eye health and may help prevent age-related macular degeneration, a leading cause of vision loss among older adults. Additionally, spinach is rich in folate, and vitamins A, K, and C, making it a true nutritional superhero.

Beet Greens – The Forgotten Vegetable Tops

Five green vegetables had the highest “nutrient density” scores: water cress, Chinese cabbage, chard, beet greens, and spinach, with beet greens scoring 87.08. Most people throw away beet greens when they buy fresh beets, but they’re actually more nutritious than the root itself. These leafy tops are packed with vitamins A, C, and K, plus minerals like magnesium and potassium. They have a slightly bitter taste similar to spinach and can be sautéed, added to soups, or used raw in salads when young and tender. Next time you buy fresh beets, don’t toss those greens – they’re nutritional gold.

Kale – The Overhyped But Still Excellent Green

Kale is a very popular leafy green vegetable with several health benefits. It provides 7.35 calories per cup of raw leaves and good amounts of vitamins A, C, and K. Kale may benefit people with high cholesterol. One 2021 study found that 8 weeks of treatment with kale juice powder increased HDL (good cholesterol) and decreased LDL (bad cholesterol). Despite all the hype, kale, which has quite a good PR campaign going, despite its bitter taste and tough leaves, only earned 49.07 – just above dandelion greens in the CDC ranking. Eating raw kale boasts the highest nutrition, but you might be surprised that steamed kale retains the most antioxidants compared to other cooking methods according to one study.

Swiss Chard – The Colorful Mineral Champion

Swiss chard was among the five green vegetables with the highest “nutrient density” scores, earning a score of 89.27 in the CDC’s ranking. This leafy green comes in beautiful varieties with colorful stems ranging from white to red to yellow. It’s particularly rich in vitamins K, A, and C, plus minerals like magnesium, potassium, and iron. The colorful stems aren’t just for show – they contain betalains, which are antioxidants that may help reduce inflammation and support liver function. Swiss chard has a mild, slightly earthy flavor that’s less bitter than kale, making it more approachable for beginners.

Chinese Cabbage – The Asian Vegetable Superstar

Chinese cabbage was among the five green vegetables with the highest “nutrient density” scores, ranking second overall with a score of 91.99. Also known as napa cabbage or bok choy (depending on the variety), this versatile vegetable is a staple in Asian cuisine for good reason. It’s incredibly rich in vitamins C and K, folate, and calcium. Chinese cabbage and chard come in second and third, respectively, on the CDC’s list of healthiest fruits and vegetables. The mild, slightly sweet flavor makes it perfect for stir-fries, soups, and even raw preparations like slaws and salads.

Watercress – The Undisputed Nutritional Champion

The surprising winner is watercress, a green with round, small leaves often eaten in cucumber sandwiches in British tea rooms. Based solely on nutritional density, watercress was voted the healthiest vegetable with a perfect 100 out of 100 score. The runners-up didn’t even come close, with Chinese cabbage taking the silver medal at a 92 and chard, beet greens, and spinach not quite cracking the 90s. Watercress is known to contain over 50 vital vitamins and minerals; in fact, this leafy powerhouse, gram for gram, contains more calcium than milk, more Vitamin C than oranges, more folate than banana and more Vitamin E than broccoli. These nutrients, along with the phytochemicals (plant compounds) in watercress make it beneficial for several health conditions, such as cancer, diabetes and cardiovascular disease. For example, a study in the American Journal of Clinical Nutrition found that eating 85 grams of raw watercress daily for 8 weeks caused less damage to DNA and increased antioxidant status in the body, both of which may reduce the likelihood of developing cancer.

The Science Behind the Rankings

The CDC study developed and validated a classification scheme defining powerhouse fruits and vegetables as foods providing, on average, 10% or more daily value per 100 kcal of 17 qualifying nutrients. Of 47 foods studied, 41 satisfied the powerhouse criterion and were more nutrient-dense than were non-PFV. The study looked at 17 essential nutrients, including protein, fiber, potassium, calcium, iron, vitamins A, B6, C, E, and K in 100 grams of the food. In other words, these foods are low in calories, but high in nutritional value. This scientific approach gives us a clear picture of which vegetables truly deliver the most bang for your nutritional buck, helping you make smarter choices for your health and your wallet.

Did you expect watercress to beat out kale and spinach for the top spot?