Ranked by Nutrition—You’ll Never Guess the Winner
Watercress Takes the Crown
Here’s something that’ll blow your mind: the vegetable that beat out kale, spinach, and broccoli isn’t even on most people’s radar. Watercress is the most nutrient-dense vegetable, receiving a perfect score of 100 in the CDC’s long-standing ranking of “powerhouse” fruits and vegetables (PFVs). This humble leafy green that you’ve probably seen floating in fancy cucumber sandwiches at tea rooms just crushed the competition in scientific analysis. Eating more watercress, which is notably high in vitamin K, vitamin C, and other nutrients, can lower the risk of heart disease, high blood pressure, and diabetes. It also contains minerals necessary for bone health, such as calcium and potassium. Vitamin K plays a key role in blood clotting and regulating blood calcium levels, and vitamin C boosts your immune system. The tiny leaves pack such a nutritional punch that researchers couldn’t even find a ceiling for its benefits—hence the perfect 100 score. Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit cancer cell growth. When you chew watercress, these glucosinolates are converted into isothiocyanates, compounds that have been studied for their anti-cancer properties. Talk about getting the most bang for your nutritional buck!
Chinese Cabbage Claims Second Place
Don’t sleep on this Asian powerhouse that’s been quietly dominating nutrition charts. Chinese cabbage is a close second with a score of 91.99 in the CDC’s comprehensive ranking system. This crunchy, mild-flavored vegetable brings serious nutritional firepower to the table without the bitter bite that some people find off-putting in other leafy greens. What makes Chinese cabbage so special is its incredible versatility—you can throw it into stir-fries, use it as a base for slaws, or even wrap it around other ingredients like a natural tortilla. The fact that it scored nearly as high as watercress while being way more accessible in most grocery stores makes it a real winner. Plus, it’s typically much cheaper than some of the more “trendy” superfoods that have been hogging the spotlight. The top four vegetables all come from two botanical power families, the Brassicaceae and Amaranthaceae families. Brassicas are also known as cruciferous vegetables, including broccoli and cauliflower, so Chinese cabbage is basically part of a nutritional dynasty.
Swiss Chard Swings for Third
This colorful vegetable with its rainbow stems isn’t just Instagram-pretty—it’s packing some serious nutritional heat. Chard scored 89.27 on the CDC’s nutrient density scale, making it a legitimate contender in the superfood arena. A cup (36 g) of Swiss chard contains just 7 calories but nearly 1 g of fiber, 1 g of protein, and lots of manganese, magnesium, and vitamins A, C, and K. It’s also loaded with health-promoting antioxidants and plant compounds, including betalains and flavonoids. Those gorgeous red, yellow, and white stems aren’t just for show—they’re bursting with betalains, the same compounds that give beets their vibrant color and anti-inflammatory properties. What’s really cool about chard is that you can eat both the leaves and the stems, basically getting two vegetables in one. The stems have a slightly different texture and flavor profile, almost like celery, while the leaves are similar to spinach but with a bit more earthiness. Research has found these compounds may be anti-inflammatory and help reduce the chance of various chronic diseases.
Beet Greens Beat the Competition
Here’s a vegetable that most people literally throw in the trash without realizing they’re tossing away nutritional gold. Beet greens scored 87.08 in the CDC’s ranking, putting them solidly in fourth place ahead of many vegetables that get way more attention. Think about it—when you buy fresh beets, you’re actually getting two vegetables for the price of one, but most folks just chop off those beautiful leafy tops and chuck them in the compost. Those greens are loaded with vitamins and minerals that can rival any expensive superfood supplement. They’ve got a slightly bitter, earthy flavor that mellows beautifully when sautéed with garlic and olive oil. Beets are a vibrant, versatile root vegetable that packs fiber, folate, and manganese into each serving. They’re also rich in nitrates, which your body converts into nitric oxide — a compound that can help dilate blood vessels. While that’s talking about the beet root itself, the greens contain many of the same beneficial compounds. Next time you buy fresh beets, give those greens the respect they deserve—your body will thank you.
Spinach Stays Strong at Fifth
Finally, a vegetable that actually gets some recognition! Spinach scored 86.43 in the CDC’s nutrient density ranking, proving that sometimes the vegetables that get the most hype actually deserve it. This leafy green tops the chart as one of the most nutrient-dense vegetables. One cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories. What’s wild is how much nutrition you can pack into such a tiny caloric investment—seven calories for 120% of your daily vitamin K needs is basically nutritional magic. A study found that individuals who consumed just over a cup of leafy greens like spinach daily had cognitive abilities comparable to people 11 years younger. Plus, spinach is probably the easiest vegetable to sneak into your diet. Frozen and baby spinach are hardly noticeable in fruit smoothies, soups, pasta and egg dishes. It’s like the nutritional equivalent of a stealth bomber—you barely taste it, but it’s delivering serious health benefits.
Chicory Chases the Leaders
Chicory scored 73.36 on the CDC’s nutrient density scale, making it a solid contender that deserves way more recognition than it gets. This slightly bitter leafy green is common in European cuisine but flies under the radar in American kitchens, which is honestly a shame. Chicory has this complex, sophisticated flavor that adds depth to salads and can stand up to bold dressings and strong cheeses. What makes chicory particularly interesting is its versatility—you can use it raw in salads, grill it for a smoky flavor, or even braise it with some wine and herbs for a restaurant-quality side dish. The slight bitterness actually indicates the presence of beneficial compounds that can support liver function and digestion. Most are dark leafy greens, which are packed with vitamins A, C and K, along with fiber, iron and antioxidants. It’s one of those vegetables that makes you feel sophisticated just by eating it, and unlike some fancy foods, the nutritional benefits actually back up the hype.
Leaf Lettuce Leaves Iceberg Behind
Not all lettuce is created equal, and leaf lettuce proves that point beautifully by landing a spot among the CDC’s powerhouse vegetables while iceberg lettuce didn’t even make the cut. Leafy greens, like chard, beet greens, spinach, chicory and leaf lettuce — took the top spots on the list. This goes to show that when it comes to lettuce, color matters—the darker and more vibrant the leaves, the more nutrients they’re packing. Leaf lettuce comes in beautiful varieties like red leaf and green leaf, and both are nutritional powerhouses compared to their pale, crunchy cousin iceberg. Iceberg lettuce contains a mix of vitamins and minerals in modest amounts, but it is 96% water by weight. Meanwhile, leaf lettuce actually delivers meaningful amounts of vitamins A, K, and folate while still providing that satisfying crunch we love in salads. The moral of the story? If you’re going to eat lettuce anyway, why not choose the version that actually does something for your health? It’s an easy swap that can significantly boost the nutritional value of your salads and sandwiches without changing the taste or texture much at all.
Parsley Packs a Punch
Here’s something that’ll change how you look at that little green garnish sitting on the side of your plate—parsley is actually a nutritional heavyweight that deserves to be eaten, not just used for decoration. Cruciferous items, including watercress, Chinese cabbage, collard greens, kale and arugula — as well as leafy greens like parsley made the CDC’s powerhouse list for good reason. This herb-that’s-actually-a-vegetable is loaded with vitamin K, vitamin C, and folate, plus it contains compounds that may help support kidney function and act as natural breath fresheners. What’s really cool about parsley is how much flavor and nutrition it can add to dishes without overwhelming other ingredients. You can chop it up and throw it into pasta dishes, grain salads, or even smoothies (trust me on this one—a little parsley in a green smoothie adds nutrients without making it taste like grass). The flat-leaf variety tends to have more flavor and nutrients than the curly stuff, so go for Italian parsley when you have the choice. Stop treating parsley like a decoration and start treating it like the nutritional powerhouse it actually is.
Romaine Rises Above Regular Lettuce
Romaine lettuce proves that not all salad greens are nutritional lightweights—this sturdy, crunchy lettuce earned its place among the CDC’s powerhouse vegetables by delivering actual nutrients along with that satisfying crunch. Following closely behind were other leafy greens such as Chinese cabbage, chard, beet greens and spinach. These vegetables earned their place by being rich in essential vitamins and minerals while remaining low in calories. Romaine falls into this category of leafy greens that manage to pack serious nutrition into a low-calorie package. What sets romaine apart from other lettuces is its higher levels of folate, vitamin A, and vitamin K, plus it has a more substantial texture that makes salads more satisfying. The darker outer leaves contain more nutrients than the paler inner ones, so don’t automatically toss those—they’re where the good stuff is concentrated. Romaine is also way more versatile than people give it credit for—you can grill it for a warm salad, use the leaves as wraps, or even add it to soups at the last minute for some extra crunch and nutrition. It’s basically the overachiever of the lettuce family.
Collard Greens Command Respect
Southern cuisine got something really right with collard greens—these broad, sturdy leaves are nutritional powerhouses that have been sustaining communities for generations. Cruciferous items, including watercress, Chinese cabbage, collard greens, kale and arugula dominated the CDC’s top rankings, and collards earned their spot through sheer nutritional density. One cup (130 g) of cooked collard greens boasts about 6 g of fiber, 4 g of protein, and 25% of the DV for calcium. In fact, collard greens are one of the best plant sources of calcium, which is a mineral that plays a key role in muscle function, nerve transmission, hormone production, and bone health. What’s amazing about collards is how they can stand up to long cooking methods that would destroy other greens—slow braising actually helps break down their tough fibers and makes their nutrients more bioavailable. Taking all of this into consideration, the collards rank #1 on our list of the healthiest vegetables in some ranking systems. The traditional Southern preparation with a little smoked meat isn’t just about flavor—it’s about making these nutrient-dense greens more palatable and digestible. Don’t underestimate these humble leaves; they’re basically edible medicine.
