Healthiest Vegetables
Healthy vegetables are typically those rich in vitamins, minerals, and fiber, such as kale, spinach, and broccoli. They often contain potent antioxidants, which can help reduce the risk of chronic diseases like heart disease and cancer.
However, due to varying definitions, it’s been hard to pinpoint exactly what makes a vegetable “healthy.” While some rankings focus on particular nutrients, most categorize vegetables into health-specific profiles, such as leafy greens, root vegetables, and cruciferous vegetables. This can often lead to confusion, as it may oversimplify the unique benefits of different vegetables.
Utilizing online academic sources and other data, we’ve ranked 41 vegetables and fruits according to their nutritional density. This metric helps identify not only the most nutrient-packed vegetables but also guides consumers in making more informed dietary choices.
Healthiest Vegetables and Fruits by Nutrition
The following table relies on information from the Center of Disease Control and Prevention, and highlights ‘powerhouse’ fruits and vegetables (PFV) that are densely packed with essential nutrients. The foods listed are particularly effective at providing dietary nutrients important for public health while also reducing chronic disease risk.
| Rank | Vegetable/Fruit | Nutrient Density Score | Calories (kcal per 100g) |
|---|---|---|---|
| 1 | Watercress | 100 | 11 |
| 2 | Chinese cabbage | 91.99 | 13 |
| 3 | Chard | 89.27 | 19 |
| 4 | Beet green | 87.08 | 22 |
| 5 | Spinach | 86.43 | 23 |
| 6 | Chicory | 73.36 | 23 |
| 7 | Leaf lettuce | 70.73 | 15 |
| 8 | Parsley | 65.59 | 36 |
| 9 | Romaine lettuce | 63.48 | 17 |
| 10 | Collard green | 62.49 | 32 |
| 11 | Turnip green | 62.12 | 32 |
| 12 | Mustard green | 61.39 | 27 |
| 13 | Endive | 60.44 | 17 |
| 14 | Chive | 54.80 | 30 |
| 15 | Kale | 49.07 | 35 |
| 16 | Dandelion green | 46.34 | 45 |
| 17 | Red pepper | 41.26 | 26 |
| 18 | Arugula | 37.65 | 25 |
| 19 | Broccoli | 34.89 | 34 |
| 20 | Pumpkin | 33.82 | 26 |
| 21 | Brussels sprout | 32.23 | 43 |
| 22 | Scallion | 27.35 | 32 |
| 23 | Kohlrabi | 25.92 | 27 |
| 24 | Cauliflower | 25.13 | 25 |
| 25 | Cabbage | 24.51 | 25 |
| 26 | Carrot | 22.60 | 41 |
| 27 | Tomato | 20.37 | 18 |
| 28 | Lemon | 18.72 | 29 |
| 29 | Iceberg lettuce | 18.28 | 14 |
| 30 | Strawberry | 17.59 | 32 |
| 31 | Radish | 16.91 | 16 |
| 32 | Winter squash (all varieties) | 13.89 | 34 |
| 33 | Orange | 12.91 | 47 |
| 34 | Lime | 12.23 | 30 |
| 35 | Grapefruit (pink and red) | 11.64 | 42 |
| 36 | Rutabaga | 11.58 | 37 |
| 37 | Turnip | 11.43 | 28 |
| 38 | Blackberry | 11.39 | 43 |
| 39 | Leek | 10.69 | 61 |
| 40 | Sweet potato | 10.51 | 86 |
| 41 | Grapefruit (white) | 10.47 | 33 |
Important Notes Regarding the Nutrient Density Score:
- Vegetables were scored on a 100 point scale.
- More than 17 nutrients were analyzed.
- Out of 47 foods studied, 41 PFV were identified.
How Many Vegetables Should You Eat a Day?
The following table highlights the recommended daily vegetable consumption by population and age. For purposes of understanding the table, it’s important to note that “1 cup” = 1 cup raw or cooked vegetables, 2 cups of raw leafy greens, 1 cup cooked dry beans or peas, or 1 cup of 100% vegetable juice.
| Population | Age | Daily Cup(s) |
|---|---|---|
| Children | 2–3 years | 1 |
| Children | 4–8 years | 1 and 1/2 |
| Girls | 9–13 years | 2 |
| Girls | 14–18 years | 2 and 1/2 |
| Boys | 9–13 years | 2 and 1/2 |
| Boys | 14–18 years | 3 |
| Women | 19–30 years | 2 and 1/2 |
| Women | 31–50 years | 2 and 1/2 |
| Women | 51+ years | 2 |
| Men | 19–30 years | 3 |
| Men | 31–50 years | 3 |
| Men | 51+ years | 2 and 1/2 |
What Nutrients are in Vegetables?
Most vegetables have the following nutrients:
Fiber: Healthy vegetables are rich in dietary fiber, which is key for lowering blood cholesterol and reducing the risk of heart disease. Fiber also promotes good digestive health by enhancing bowel function and encouraging the growth of beneficial gut bacteria, while also helping to provide a feeling of fullness with fewer calories.
Folate: Folate found in vegetables is crucial for the production of red blood cells and healthy cell growth and function.
Potassium: Potassium helps to maintain healthy blood pressure and is essential for proper muscle and nerve function. It also contributes to reducing the risk of developing kidney stones and slowing bone loss.
Vitamin A: Vitamin A in vegetables aids in maintaining normal vision, keeps the skin healthy, and boosts the immune system, helping to protect against infections.
Vitamin C: Vitamin C is prevalent in vegetables and is vital for the healing of cuts and wounds, and for the growth and repair of all body tissues. It also plays an important role in maintaining healthy teeth and gums.
Benefits of Eating Healthy
Cardiovascular disease: Research consistently shows that consuming a diet rich in fruits and vegetables significantly reduces the risk of cardiovascular diseases. Higher daily intakes, particularly those exceeding five servings, correlate with about a 20% lower risk of heart disease and stroke, with green leafy and cruciferous vegetables, as well as citrus fruits, providing the most substantial benefits.
Blood pressure: Diets rich in fruits, vegetables, and low-fat dairy, along with reduced fat intake, have been shown to significantly lower blood pressure, with effects similar to those achieved by medications. Enhancing these benefits, replacing some carbohydrates with unsaturated fats or proteins, or following a vegetarian diet, further supports blood pressure reduction.
Cancer: Early research indicated a potential link between fruit and vegetable consumption and a lower risk of cancer, but more thorough studies have provided mixed outcomes. Nevertheless, certain fruits, vegetables, and specific components like fiber and lycopene have been associated with a decreased risk of particular cancers such as breast and prostate cancer, suggesting that specific dietary elements might offer more focused health advantages.
Diabetes: Consuming a diet rich in whole fruits, vegetables, and fiber has been linked to a reduced risk of developing type 2 diabetes. Particularly, foods like leafy greens and fresh berries can play a significant role in maintaining healthy blood sugar levels and preventing diabetes-related complications.
Weight: Incorporating a variety of fruits and vegetables into your diet can contribute significantly to weight management, as these foods are low in calories but high in fiber, which helps promote satiety and reduce overall calorie intake. Choosing non-starchy vegetables and whole fruits over higher-calorie, processed foods can lead to more effective and sustainable weight loss.
Gastrointestinal health: Fruits and vegetables are rich in indigestible fiber, which absorbs water and expands in the digestive system, easing symptoms of irritable bowel syndrome and promoting regular bowel movements to alleviate or prevent constipation. Additionally, the bulking and softening properties of insoluble fiber reduce pressure within the intestinal tract, potentially aiding in the prevention of diverticulosis.
Vision: Consuming fruits and vegetables, especially those rich in lutein and zeaxanthin, can maintain eye health and may reduce the risk of cataracts and macular degeneration, two prevalent aging-related eye diseases. These nutrients are particularly effective in lowering the likelihood of developing cataracts among older adults.
Vegetable Buying Tips
- Unless buying hydroponically (in which vegetables are typically grown indoors), try to buy vegetables that are in season.
- Easy-to-prepare vegetables — such as carrots and lettuces — are more likely to be eaten.
- When buying frozen vegetables, check the package to see if anything has been added in (mainly sauces).
- Once you bring your food home, try putting it where you can see it (such as a fruit bowl on the counter) as you’ll be more likely to eat it.
FAQs
Where does this information come from?
This article relied on information from the USDA, the National Heart, Lung, and Blood Institute, Harvard School of Public Health, Center for Disease Control and Prevention (CDC), and New Mexico State University.
Why aren’t other vegetables on the list?
The Healthiest Vegetables and Fruits by Nutrition Table highlights the most nutritious vegetables, but it doesn’t mean that other vegetable aren’t healthy. As indicated above, almost all fresh, frozen, and canned vegetables are healthy without added fat and sauces.
What other information is out there that I should know about?
For more information on vegetables, try reading our Shallow Root Vegetables Guide, Seed Germination Time and Temperature Guide with Chart, Vegetable Sunlight Hours Guide With Chart, When to Transplant and Harvest Vegetables Guide with Chart, Seed Planting Depth and Spacing Guide with Chart, Storing and Preserving Vegetables Guide with Chart, Vegetable Planting Calendars, and Shade-Tolerant Vegetables Guide.
I’m interested in growing vegetables hydroponically. Is there somewhere I can go for information?
Yes, you can download our free guide below or enroll in our online course, Hydroponics 101. You can also read and explore our big list of hydroponic designs on Amazon with 51 Hydroponic Designs: DIY Designs for Beginner Hobbyists.
