Vegetables: nutrition rankings

243 vegetables in the ranking pool from USDA FoodData Central. Below: the richest vegetables for each nutrient, the group median per serving, and 28 full nutrition profiles.

Nutrition profiles

Artichoke64 kcalper 1 artichoke, mediumFolate 27% · Fiber 24% · Copper 17%Asparagus20 kcalper 0.5 cupVitamin K 38% · Folate 34% · Copper 16%Beets58 kcalper 1 cupFolate 35% · Copper 24% · Manganese 15%Broccoli31 kcalper 1 cup choppedVitamin C 92% · Vitamin K 77% · Folate 15%Brussels sprouts28 kcalper 0.5 cupVitamin K 91% · Vitamin C 54% · Folate 12%Butternut squash82 kcalper 1 cup, cubesVitamin A 127% · Vitamin C 34% · Fiber 23%Cabbage22 kcalper 1 cup, choppedVitamin K 44% · Vitamin C 40% · Manganese 9.6%Carrot25 kcalper 1 mediumVitamin A 57% · Fiber 6.7% · Vitamin K 6.7%Cauliflower27 kcalper 1 cup chopped (1/2" pieces)Vitamin C 80% · Folate 26% · Pantothenic acid 14%Celery14 kcalper 1 cup choppedVitamin K 25% · Folate 9.1% · Fiber 5.8%Collard greens63 kcalper 1 cup, choppedVitamin K 644% · Vitamin A 80% · Manganese 42%Cucumber8 kcalper 0.5 cup slicesVitamin K 10% · Copper 3.6% · Pantothenic acid 2.7%Garlic4 kcalper 1 cloveManganese 2.2% · Vitamin B6 2.2% · Vitamin C 1%Green beans44 kcalper 1 cupVitamin K 50% · Manganese 15% · Fiber 14%Green peas134 kcalper 1 cupManganese 37% · Thiamin 35% · Vitamin K 35%Kale7 kcalper 1 cupVitamin K 68% · Vitamin C 22% · Manganese 8.4%Onion44 kcalper 1 medium (2-1/2" dia)Vitamin C 9% · Vitamin B6 7.8% · Fiber 6.7%Potato161 kcalper 1 potato mediumVitamin B6 32% · Copper 23% · Potassium 20%Pumpkin49 kcalper 1 cup, mashedVitamin A 78% · Copper 25% · Riboflavin 15%Red bell pepper31 kcalper 1 medium (approx 2-3/4" long, 2-1/2 dia.)Vitamin C 187% · Vitamin B6 21% · Vitamin A 21%Romaine lettuce8 kcalper 1 cup shreddedVitamin K 40% · Vitamin A 23% · Folate 5.9%Spinach7 kcalper 1 cupVitamin K 121% · Vitamin A 10% · Vitamin C 10%Sweet corn99 kcalper 1 ear medium (6-3/4" to 7-1/2" long)Pantothenic acid 16% · Niacin 11% · Fiber 8.8%Sweet potato103 kcalper 1 medium (2" dia, 5" long, raw)Vitamin A 122% · Vitamin C 25% · Manganese 25%Swiss chard35 kcalper 1 cup, choppedVitamin K 477% · Vitamin A 60% · Magnesium 36%Tomato22 kcalper 1 medium whole (2-3/5" dia)Vitamin C 19% · Vitamin K 8.1% · Copper 8.1%White mushrooms15 kcalper 1 cup, pieces or slicesCopper 30% · Selenium 26% · Riboflavin 24%Zucchini21 kcalper 1 cup, choppedVitamin C 25% · Vitamin B6 12% · Manganese 9.5%

Richest vegetables for each nutrient

Nutrient	Richest source (per serving)	Amount	Group median / serving	Full list
Potassium	Beet greens, cooked (boiled, drained, without salt) (1 cup (1" pieces))	1,309 mg 28% DV	289 mg (n=243)	Vegetables high in potassium
Magnesium	Spinach, cooked (boiled, drained, without salt) (1 cup)	157 mg 37% DV	22 mg (n=242)	Vegetables high in magnesium
Iron	Spinach, cooked (boiled, drained, without salt) (1 cup)	6.4 mg 36% DV	0.7 mg (n=243)	Vegetables high in iron
Protein	Soybeans, green (cooked, boiled, drained, without salt) (1 cup)	22.2 g 44% DV	2 g (n=243)	Vegetables high in protein
Fiber	Edamame, frozen (prepared) (1 cup)	9.7 g 34% DV	2.5 g (n=229)	Vegetables high in fiber
Calcium	Collards, cooked (boiled, drained, without salt) (1 cup, chopped)	268 mg 21% DV	29 mg (n=243)	Vegetables high in calcium
Zinc	Edamame, frozen (prepared) (1 cup)	2.2 mg 20% DV	0.3 mg (n=242)	Vegetables high in zinc
Vitamin C	Peppers, sweet (yellow, raw) (1 pepper, large (3-3/4" long, 3" dia))	258 mg 287% DV	12.9 mg (n=240)	Vegetables high in vitamin C
Vitamin D	Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) (1 cup whole)	27.75 µg 139% DV	0 µg (n=239)	Vegetables high in vitamin D
Vitamin A (RAE)	Sweet potato, cooked (boiled, without skin) (1 cup, mashed)	2,581 µg 287% DV	20 µg (n=225)	All foods
Vitamin E	Spinach, cooked (boiled, drained, without salt) (1 cup)	3.74 mg 25% DV	0.27 mg (n=198)	All foods
Vitamin K	Parsley, fresh (1 cup chopped)	984 µg 820% DV	14.8 µg (n=199)	All foods
Vitamin B6	Garlic, raw (1 cup)	1.68 mg 99% DV	0.14 mg (n=242)	All foods
Folate (DFE)	Arrowroot, raw (1 cup, sliced)	406 µg 101% DV	33 µg (n=243)	All foods
Omega-3 (ALA+EPA+DHA)	Edamame, frozen (prepared) (1 cup)	0.91 g	0.03 g (n=225)	All foods
Selenium	Mushrooms, shiitake (cooked, without salt) (1 cup pieces)	36 µg 65% DV	0.7 µg (n=238)	All foods
Copper	Mushrooms, shiitake (cooked, without salt) (1 cup pieces)	1.3 mg 144% DV	0.09 mg (n=242)	All foods
Manganese	Garlic, raw (1 cup)	2.27 mg 99% DV	0.21 mg (n=239)	All foods
Phosphorus	Edamame, frozen (prepared) (1 cup)	304 mg 24% DV	46 mg (n=243)	All foods
Choline	Corn pudding, home prepared (1 cup)	139 mg 25% DV	16 mg (n=186)	All foods
Thiamin (B1)	Pigeonpeas, immature seeds (raw) (1 cup)	0.62 mg 51% DV	0.08 mg (n=243)	All foods
Riboflavin (B2)	Mushrooms, portabella (grilled) (1 cup sliced)	0.56 mg 43% DV	0.08 mg (n=243)	All foods
Niacin (B3)	Mushrooms, portabella (exposed to ultraviolet light, grilled) (1 cup sliced)	7.6 mg 47% DV	0.8 mg (n=243)	All foods
Lutein + zeaxanthin	Spinach, cooked (boiled, drained, without salt) (1 cup)	20,354 µg	293 µg (n=191)	All foods
Beta-carotene	Sweet potato, cooked (boiled, without skin) (1 cup, mashed)	30,976 µg	223 µg (n=197)	All foods
Monounsaturated fat	Potato puffs, frozen (oven-heated) (1 cup)	5.8 g	0 g (n=229)	All foods
Polyunsaturated fat	Peppers, sweet (green, sauteed) (1 cup chopped)	6.8 g	0.1 g (n=229)	All foods

Median is the middle value across the 243 vegetables in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.

Foods in this group

Alfalfa seeds, Arrowroot, Artichokes, Asparagus, Bamboo shoots, Beans, Beet greens, Beets, Broadbeans, Broccoli, Broccoli raab, Brussels sprouts, Butterbur, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chard, Collards, Corn, Corn pudding, Cornsalad, Cowpeas, Cress, Cucumber, Dandelion greens, Edamame, Eggplant, Endive, Eppaw, Escarole, Fennel, Garlic, Gourd, Kale, Leeks, Lentils, Lettuce, Lima beans and 203 more.

All food groups · All nutrient rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.