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 may have made a mental note to add it to your shopping list. But watercress isn’t for everyone and can be difficult to find in some stores, which may put this leafy green out of reach for some.
But know this: the CDC also flags other “powerhouse” vegetables for their high nutritional value, giving you options to choose from. These include bok choy (such as bok choy, Napa cabbage, and tatsoi), chard, beet greens, and spinach. While these don’t match watercress’ perfect 100/100 nutrient density score, they come close; all of these have a nutrient density score of 86 or higher.
Turns out these veggies have a few things in common beyond being packed with nutrients. This is why they are so effective, according to nutritionists.
What is the 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 of Small Change Diet. “It is usually calculated by dividing the total amount of essential nutrients such as vitamins, minerals, and fiber by the number of calories in a food item,” he says.
The CDC calculates the nutrient density score based on the average percent daily values of 17 essential nutrients, including potassium, fiber, protein, calcium, iron, and vitamins A, B6, C, E, and K, found in 100 grams of food. says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy.
“The score reflects the balance of these nutrients per 100 calories of food,” says Keatley. “Foods that score above 100 are limited to 100, meaning that they provide, on average, 100% of the daily value of these nutrients per 100 calories.”
Keatley explains that this method “highlights foods that are nutrient-dense but low in calories, making them highly efficient at providing essential nutrients without excessive energy intake.”
| The 5 Most Nutrient-Dense Vegetables According to the CDC | |
|---|---|
| Vegetable | Nutrient Density Score |
| watercress | 100 |
| Chinese Cabbage (Napa Cabbage, Bok Choy or Tatsoi) | 91.99 |
| Chard | 89.27 |
| beet leaf | 87.08 |
| Spinach | 86.43 |
What do these vegetables have in common?
All of these vegetables are green leafy vegetables. “Leafy greens are known for their high nutrient density, which means they provide a significant amount of essential vitamins and minerals per calorie,” says Keatley.
These vegetables also have several nutrients in common. “The amount of vitamins A, C, and K in bok choy, chard, beets, and spinach sets these foods apart from other powerhouse fruits and vegetables,” says Kathleen Moore, RDN, nutritionist at Ohio State University Wexner Medical Center. .
What are the types of Chinese Cabbage?
According to Keatley, Napa cabbage, bok choy, and bok choy, meaning tatsoi, are subspecies of Brassica rapa but differ nutritionally. “Bok choy and tatsoi are higher in calcium, iron, and vitamins A, C, and K, making them more nutritious than Napa cabbage, which offers more folate and fiber,” she says. “While all three are great for a balanced diet, tatsoi provides the biggest punch in terms of vitamins and minerals.”
napa cabbage
Napa cabbage, first grown along the Yangtze River in China in the 15th century, is nutritionally beneficial because it is “a good source of fibre, vitamin C and folate,” says Keatley.
Bok choy and baby bok choy
Boy choy and baby bok choy, also commonly referred to as “pak choi,” are powerhouses of nutrients and minerals. “Boy choy stands out for its higher calcium and Vitamin A content, which supports bone health and immune function. It is also rich in antioxidants such as Vitamin C and beta-carotene,” says Keatley. “Meanwhile, baby bok choy offers a rich source of Vitamins A, C and K. Its nutritional profile is similar to Chinese bok choy but is generally more concentrated due to its smaller, darker leaves.”
What makes bok choy, chard, beet greens, and spinach so healthy?
In addition to vitamins A, E and K, these vegetables also contain vitamin C and 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, Moore says. “Additionally, leafy greens like these tend to have low natural sugar content and a wide array of bioactive compounds, such as glucosinolates in kale and carotenoids in spinach, which have additional health benefits such as preventing cancer and improving metabolic health,” says Keatley.
Are its benefits lost when heated or cooked?
It depends. “Cooking leads to some loss of some heat-sensitive nutrients, particularly vitamin C and some antioxidants,” says Keatley. “For example, boiling can reduce vitamin C content by up to 50%, while steaming tends to preserve more nutrients.”
But cooking can also increase the bioavailability of other nutrients, such as beta-carotene in spinach and calcium in kale, Keatley says. “Additionally, cooking may reduce oxalate levels in some of these greens, which can increase the absorption of minerals such as calcium and magnesium,” she says.
If you’re unsure, he recommends “light steaming” or sautéing to preserve the nutritional content while making food easier to digest and absorb.
What portion sizes should you aim for?
It’s important to aim to eat three to five servings of vegetables and two to four servings of fruit per day, according to the U.S. Department of Agriculture. “Keatley says the serving size is usually one cup of raw leafy greens or half a cup of cooked greens; He says a cup is about the size of a fist.
But while these vegetables are cited by the CDC for their nutritional value, they’re not the only vegetables regularly appearing on your plate. “All vegetables have value,” says Moore.
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