Healthiest vegetable: 60 vegetables ranked

Vegetables ranked by nutrient density per 100 calories (NRF9.3). Dark leafy greens dominate: they deliver vitamins A, C and K, calcium, iron, magnesium and potassium for almost no calories.

Top 10

Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal · fiber 4.3 g · vitamin a 943 µg518score
Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal · fiber 3.7 g · vitamin a 536 µg513score
Watercress, raw1 cup, chopped (34 g) · 4 kcal · fiber 0.2 g · vitamin a 54 µg501score
Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal · fiber 4.2 g · vitamin a 552 µg461score
Turnip greens, cooked (boiled, drained, without salt)1 cup, chopped (144 g) · 29 kcal · fiber 5 g · vitamin a 549 µg446score
Broccoli raab, cooked1 NLEA serving (85 g) · 21 kcal · fiber 2.4 g · vitamin a 193 µg441score
Parsley, fresh1 cup chopped (60 g) · 22 kcal · fiber 2 g · vitamin a 253 µg441score
Collards, raw1 cup, chopped (36 g) · 12 kcal · fiber 1.4 g · vitamin a 90 µg433score
Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)1 cup, shredded (170 g) · 20 kcal · fiber 1.7 g · vitamin a 360 µg429score
Mustard greens, raw1 cup, chopped (56 g) · 15 kcal · fiber 1.8 g · vitamin a 85 µg387score

All 60 vegetables

#	Vegetable	Serving	Calories (kcal)	Fiber (g)	Vitamin A (µg)	Vitamin C (mg)	Potassium (mg)	Score	NRF9.3
1	Spinach, cooked (boiled, drained, without salt)	1 cup (180 g)	41	4.3	943	17.6	839	518	518
2	Chard, swiss (cooked, boiled, drained, without salt)	1 cup, chopped (175 g)	35	3.7	536	31.5	961	513	513
3	Watercress, raw	1 cup, chopped (34 g)	4	0.2	54	14.6	112	501	501
4	Beet greens, cooked (boiled, drained, without salt)	1 cup (1" pieces) (144 g)	39	4.2	552	35.9	1,309	461	461
5	Turnip greens, cooked (boiled, drained, without salt)	1 cup, chopped (144 g)	29	5	549	39.5	292	446	446
6	Broccoli raab, cooked	1 NLEA serving (85 g)	21	2.4	193	31.4	292	441	441
7	Parsley, fresh	1 cup chopped (60 g)	22	2	253	79.8	332	441	441
8	Collards, raw	1 cup, chopped (36 g)	12	1.4	90	32.2	148	433	433
9	Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)	1 cup, shredded (170 g)	20	1.7	360	44.2	631	429	429
10	Mustard greens, raw	1 cup, chopped (56 g)	15	1.8	85	39.2	215	387	387
11	Dandelion greens, raw	1 cup, chopped (55 g)	25	1.9	279	19.2	218	373	373
12	Kale, raw	1 cup (21 g)	7	0.9	51	19.6	73	357	357
13	Cornsalad, raw	1 cup (56 g)	12	—	199	21.4	257	351	351
14	Purslane, cooked (boiled, drained, without salt)	1 cup (115 g)	21	—	107	12.1	561	332	332
15	New Zealand spinach, raw	1 cup, chopped (56 g)	8	0.8	—	16.8	73	331	331
16	Lettuce, green leaf (raw)	1 cup shredded (36 g)	5	0.5	133	5.5	100	328	328
17	Lettuce, red leaf (raw)	1 cup shredded (28 g)	4	0.2	105	2.6	90	327	327
18	Cress, garden (raw)	1 cup (50 g)	16	0.6	173	34.5	303	324	324
19	Endive, raw	0.5 cup, chopped (25 g)	4	0.8	27	1.6	78	311	311
20	Lettuce, butterhead (raw)	1 cup, shredded or chopped (55 g)	7	0.6	91	2	131	311	311
21	Pumpkin flowers, raw	1 cup (33 g)	5	—	32	9.2	57	292	292
22	Butterbur, (fuki) (raw)	1 cup (94 g)	13	—	3	29.6	616	290	290
23	Escarole, cooked (boiled, drained, no salt added)	1 cup (150 g)	22	4.2	141	5	368	290	290
24	Broccoli, chinese (cooked)	1 cup (88 g)	19	2.2	72	24.8	230	289	289
25	Asparagus, frozen (cooked, boiled, drained, without salt)	1 cup (180 g)	32	2.9	72	43.9	310	285	285
26	Cabbage, chinese (pe-tsai) (cooked, boiled, drained, without salt)	1 cup, shredded (119 g)	17	2	57	18.8	268	280	280
27	Lettuce, cos or romaine (raw)	1 cup shredded (47 g)	8	0.8	205	2.2	119	268	268
28	Malabar spinach, cooked	1 cup (44 g)	10	0.9	26	2.6	113	255	255
29	Peppers, jalapeno (raw)	1 cup, sliced (90 g)	26	2.5	49	107	223	252	252
30	Radishes, white icicle (raw)	0.5 cup slices (50 g)	7	0.7	0	14.5	140	250	250
31	Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt)	1 cup, sliced (180 g)	27	1.8	101	23.2	475	246	246
32	Peppers, sweet (red, frozen, chopped, boiled, drained, without salt)	1 cup, chopped or strips (135 g)	22	1.1	130	55.6	97	246	246
33	Broccoli, cooked (boiled, drained, without salt)	1 stalk, medium (7-1/2" - 8" long) (180 g)	63	5.9	139	117	527	237	237
34	Tomatoes, orange (raw)	1 cup, chopped (158 g)	25	1.4	118	25.3	335	233	233
35	Brussels sprouts, raw	1 cup (88 g)	38	4.2	33	126	420	222	222
36	Okra, raw	1 cup (100 g)	33	3.2	36	23	299	221	221
37	Cabbage, savoy (raw)	1 cup, shredded (70 g)	19	2.2	35	21.7	161	220	220
38	Pumpkin, raw	1 cup (1" cubes) (116 g)	30	0.6	494	10.4	394	220	220
39	Pepper, banana (raw)	1 cup (124 g)	33	4.2	21	103	317	212	212
40	Broccoli, flower clusters (raw)	1 cup flowerets (71 g)	20	1.6	—	66.2	231	212	212
41	Peppers, serrano (raw)	1 cup, chopped (105 g)	34	3.9	49	47.1	320	211	211
42	Broccoli, stalks (raw)	1 stalk (114 g)	32	—	23	106	370	201	201
43	Peas, edible-podded (boiled, drained, without salt)	1 cup (160 g)	67	4.5	83	76.6	384	200	200
44	Cauliflower, frozen (cooked, boiled, drained, without salt)	1 cup (1" pieces) (180 g)	34	4.9	0	56.3	250	200	200
45	Radicchio, raw	1 cup, shredded (40 g)	9	0.8	0	2.5	134	196	196
46	Onions, spring or scallions (raw)	1 cup, chopped (100 g)	32	2.6	50	18.8	276	194	194
47	Cauliflower, green (raw)	1 cup (64 g)	20	2	5	56.4	192	193	193
48	Tomatoes, red (ripe, cooked)	1 cup (240 g)	43	1.7	58	54.7	523	193	193
49	Cowpeas, young pods with seeds (raw)	1 cup (94 g)	41	3.1	64	31	202	191	191
50	Onions, young green (tops only)	1 cup chopped (71 g)	19	1.3	142	9.5	113	191	191
51	Peas and carrots, frozen (unprepared)	0.5 cup (70 g)	37	2.4	332	7.8	136	183	183
52	Squash, winter (butternut, raw)	1 cup, cubes (140 g)	63	2.7	745	10.6	461	180	180
53	Radishes, raw	1 cup slices (116 g)	19	1.9	0	17.2	270	179	179
54	Cabbage, red (raw)	1 cup, chopped (89 g)	28	1.9	50	48	240	179	179
55	Radishes, oriental (raw)	1 cup slices (116 g)	21	1.9	0	25.5	263	177	177
56	Cabbage, cooked (boiled, drained, without salt)	0.5 cup, shredded (75 g)	17	1.4	3	28.1	147	175	175
57	Alfalfa seeds, sprouted (raw)	1 cup (33 g)	8	0.6	3	2.7	26	173	173
58	Carrots, cooked (boiled, drained, without salt)	0.5 cup slices (78 g)	27	2.3	665	2.8	183	172	172
59	Bamboo shoots, cooked (boiled, drained, without salt)	1 cup (1/2" slices) (120 g)	14	1.2	0	0	640	171	171
60	Tomatoes, yellow (raw)	1 cup, chopped (139 g)	21	1	0	12.5	359	168	168

How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium). Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.

Frequently asked questions

What is the healthiest vegetable?

By nutrient density per 100 calories (NRF9.3) Spinach, cooked (boiled, drained, without salt) ranks first of 60 vegetables in the USDA database, with 41 calories per 1 cup. Chard, swiss (cooked, boiled, drained, without salt) and Watercress, raw follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.

How are these vegetables ranked?

Vegetables ranked by nutrient density per 100 calories (NRF9.3). Dark leafy greens dominate: they deliver vitamins A, C and K, calcium, iron, magnesium and potassium for almost no calories. Every value comes from USDA FoodData Central; see the methodology page for the formula.

Which vegetable should I avoid?

Tomatoes, yellow (raw) ranks last of 60 on this measure, with 21 calories per 1 cup, chopped. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.

Other categories

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.