by You may have recently heard that watercress is considered the healthiest vegetable, according to the Centers for Disease Control and Prevention (CDC), and as a result you made a mental note to add it to your grocery list. that. But watercress isn’t for everyone, and it’s hard to find in some stores, making this leafy green out of reach for some.
But know this: the CDC has also touted other “power” vegetables for their high nutritional value, giving you options to choose from. These include Chinese cabbage (such as bok choy, Napa cabbage, and tatsoi), beets, beet greens, and spinach. While these don’t match the perfect 100/100 water bear nutrient density score, they come close – all of these have a nutrient density score of 86 or higher.
As it turns out, these vegetables have a few things in common besides being packed with nutrients. This is why they are so influential, according to nutritionists.
What is a nutrient density score?
A nutrient density score is a measure that evaluates the amount of essential nutrients in a food relative to its calorie content, explains Keri Gans, RD, author The Little Change Diet. “It’s usually calculated by dividing the total amount of key nutrients – such as vitamins, minerals and fiber – by the number of calories in a food item,” she says.
The CDC calculates a nutrient density score based on the average percentage of daily values of 17 essential nutrients, including potassium, fiber, protein, calcium, iron, vitamins A, B6, C, E, and K, found in 100 grams of the food, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy.
“The score shows the balance of these nutrients per 100 calories of food,” says Keatley. “Foods that score above 100 are capped at 100, indicating that they provide, on average, 100% of the daily value of these nutrients per 100 calories.”
This method “emphasizes foods that are nutrient dense, but low in calories, making them highly effective at delivering essential nutrients without excessive energy intake,” Keatley explains.
| The 5 Most Nutrient-Dense Vegetables, According to the CDC | |
|---|---|
| Vegetables | Nutrient Density Score |
| Bring water | 100 |
| Chinese Cabbage (Napa Cabbage, Bok Choy, or Tatsoi) | 91.99 |
| Friend | 89.27 |
| Beet greens | 87.08 |
| Spinach | 86.43 |
What do these vegetables have in common?
All these vegetables are leafy greens. “Leafy greens are known for their high nutrient density, meaning they provide a significant amount of essential vitamins and minerals per calorie,” says Keatley.
These vegetables also have some key nutrients in common. “The amount of vitamins A, C, and K in Chinese cabbage, beets, beet greens, and spinach sets these foods apart from other powerhouse fruits and vegetables,” says Kathleen Moore, RDN, nutritionist at The Ohio State University Wexner Medical Center.
What are the different types of Chinese cabbage?
Chinese cabbage is a subspecies of Brassica rapa — which can refer to Napa cabbage, bok choy, and tatsoi — but differs nutritionally, according to Keatley. “Bok choy and tatsoi are higher in calcium, iron, and vitamins A, C, and K, making them more nutrient-dense than Napa cabbage, which offers more folate and fiber,” he says. “While all three are great for a balanced diet, tatsoi packs the biggest punch in vitamins and minerals.”
Napa cabbage
Napa cabbage, first cultivated in the 15th century along the Yangtze River in China, is nutritionally beneficial in that it is “a good source of fiber, Vitamin C, and folate,” says Keatley.
Bok choy and baby bok choy
Boy choy – also often called “pak choi” – and baby bok choy are nutritional and mineral powerhouses. “Boy choy stands out for its higher calcium and Vitamin A content, which supports bone health and immune function. It is rich in Vitamin C and antioxidants such as beta-carotene,” says Keatley. “Meanwhile, baby bok choy provides a rich source of Vitamins A, C, and K. Its nutritional profile is similar to bok choy but is typically more concentrated due to its smaller, darker leaves.”
What makes Chinese cabbage, beets, beet greens and spinach so healthy?
In addition to vitamins A, E, and K, these vegetables have vitamin C, as well as minerals such as calcium, magnesium, and iron. “Their cellular structure and phytonutrient profile contribute to their exceptional nutrient density, which supports a wide range of physiological functions, from antioxidant activity to bone health,” says Keatley.
These nutrients are “highly bioavailable,” meaning they are easy to digest and absorb in the body, says Moore. “Additionally, leafy greens like these tend to be naturally low in sugar and contain a wide range of bioactive compounds, such as glucosinolates in cabbage and carotenoids in spinach, which have additional health benefits such as cancer prevention and improved metabolic health,” says Keatley.
Do the benefits disappear when heated or cooked?
It depends. “Certain heat-sensitive nutrients are lost, especially vitamin C and certain antioxidants,” says Keatley. “For example, boiling can reduce vitamin C content by up to 50%, and evaporation tends to preserve more nutrients.”
But cooking can increase the bioavailability of other nutrients, such as beta-carotene in spinach and calcium in tea, says Keatley. “Also, cooking can reduce oxalate levels in some of these greens, which can increase the absorption of minerals like calcium and magnesium,” he says.
If you’re not sure, he recommends “light steaming” or sawing to preserve the nutrient content and make the foods easier to digest and absorb.
What serving sizes should you aim for?
It is important to aim for three to five servings of vegetables per day and two to four servings of fruit per day, according to the US Department of Agriculture. “A serving size is usually one cup of raw leafy greens or half a cup of cooked greens—a cup is about the size of a fist,” says Keatley.
But while the CDC calls these vegetables out for their nutritional value, they’re not the only vegetables in regular rotation on your plate. “Every vegetable has value,” says Moore.
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