Eating vegetables is vital for maintaining a healthy, balanced diet. Different vegetables provide different vitamins, minerals and nutrients that our bodies need. With so many vegetables to choose from, which one is the most nutritious?
Why are Vegetables Important?
Vegetables are packed with essential vitamins, minerals, fiber and phytochemicals that our bodies need to function properly. Here are some of the top benefits of eating vegetables:
- Provide important vitamins like A, C, E, K, folate, and B vitamins
- Excellent source of minerals like potassium, magnesium and iron
- High in fiber which promotes healthy digestion
- Contain powerful antioxidants and phytochemicals
- Low in calories but fill you up due to fiber and water content
- Linked to reduced risk of chronic diseases like heart disease, diabetes and cancer
The current Dietary Guidelines for Americans recommend filling half your plate with fruits and vegetables at each meal. Most experts recommend getting at least 2-3 servings of vegetables per day as part of a healthy diet.
Criteria for the Most Nutritious Vegetable
So what makes one vegetable more nutritious than another? Here are some key factors to consider:
- Nutrient density – How many nutrients it contains relative to the number of calories.
- Vitamin and mineral content – Good sources of key vitamins and minerals like Vitamins A, C, K, folate, potassium, magnesium.
- Phytochemicals – Contains beneficial plant compounds like carotenoids, flavonoids, etc.
- Fiber – Higher fiber vegetables help promote good digestion.
- Low in calories – Lower calorie vegetables can provide nutrients without a lot of extra calories.
- Low glycemic index – Doesn’t spike blood sugar levels.
Taking all these factors into account, here are some of the top contenders for most nutritious vegetable:
Spinach
Spinach is one of the most nutrient dense leafy greens you can eat. Here is how spinach ranks in key nutrient categories:
Vitamins
- Excellent source of Vitamin A, Vitamin K, Folate, Vitamin C
- Good source of Vitamin E, Vitamin B6, Thiamin, Riboflavin
Minerals
- Excellent source of Manganese
- Very good source of Magnesium, Iron, Copper, Potassium
- Good source of Calcium, Phosphorous, Zinc
Other Nutrients
- High in lutein and zeaxanthin antioxidants
- Very high in fiber – 2.2g per 1 cup raw leaves
- Low glycemic index
One cup of raw spinach contains only 7 calories yet packs a big nutritional punch. Spinach provides over 300% of your daily Vitamin K needs in just 1 cup.
Broccoli
Along with other cruciferous vegetables like Brussels sprouts, broccoli is one of the most nutrient rich veggies. Here’s what makes it so healthy:
Vitamins
- Excellent source of Vitamins C, K, Folate
- Good source of Vitamins A, B6, E
Minerals
- Good source of Potassium, Manganese, Iron, Magnesium
Other Nutrients
- High in antioxidant carotenoids like lutein and zeaxanthin
- Rich in sulfur-containing compounds that may fight cancer
- Decent source of fiber – 2.4g per cup
One cup of chopped raw broccoli has about 31 calories and provides over 130% of your Vitamin C needs. The vibrant green color indicates its high antioxidant content.
Sweet Potatoes
Orange-fleshed sweet potatoes are nutrient all-stars thanks to impressive amounts of Vitamin A, Vitamin C, manganese and fiber. Here is the nutritional profile of sweet potatoes:
Vitamins
- Excellent source of Vitamin A and Vitamin C
- Good source of Vitamin B6, Thiamin, Riboflavin, Niacin
Minerals
- Excellent source of Manganese
- Good source of Potassium, Copper
Other Nutrients
- High in antioxidant carotenoids like beta-carotene
- Very high in fiber – 3.8g per medium potato with skin
One medium baked sweet potato with skin has about 103 calories and provides a whopping 438% of your daily Vitamin A needs.
Kale
This leafy green queen provides a bonanza of vitamins, minerals and antioxidants. Here are some nutritional highlights of kale:
Vitamins
- Excellent source of Vitamins A, C, K
- Very good source of Folate
Minerals
- Very good source of Manganese, Copper, Potassium, Iron
- Good source of Magnesium, Calcium, Phosphorus
Other Nutrients
- High in antioxidant carotenoids like lutein and zeaxanthin
- Very high in fiber – 3.6g per 2 cups chopped
One cup of raw chopped kale has only 8 calories yet provides over 300% of your daily Vitamin K needs. The dark leafy greens are also full of protective phytochemicals.
Brussels Sprouts
Like other cruciferous veggies, Brussels sprouts pack a nutritional punch. Here is how they compare:
Vitamins
- Excellent source of Vitamins C, K
- Good source of Folate, Vitamin B6
Minerals
- Good source of Manganese, Potassium, Magnesium, Iron, Copper
Other Nutrients
- High in antioxidant carotenoids like lutein
- Rich in sulfur-containing compounds that may fight cancer
- High in fiber – 3g per cup
One cup of cooked Brussels sprouts has around 56 calories and provides over 150% of your daily Vitamin K needs. The compact sprouts are packed with phytonutrients.
Asparagus
The long green spears of asparagus are rich in various vitamins, minerals and antioxidants like:
Vitamins
- Excellent source of Folate, Vitamin K
- Good source of Vitamin A, Vitamin C, Thiamin, Riboflavin
Minerals
- Good source of Iron, Copper, Calcium, Magnesium, Phosphorus
Other Nutrients
- Contains antioxidant flavonoids like quercetin
- High in fiber – 2g per cup
- Low glycemic index
One cup of asparagus has about 27 calories and is an excellent plant-based source of the B vitamin folate.
Bell Peppers
Brightly colored bell peppers are packed with great nutrition:
Vitamins
- Excellent source of Vitamin C and Vitamin A
- Good source of Folate, Vitamin E, Vitamin B6, Thiamin
Minerals
- Good source of Potassium, Manganese
Other Nutrients
- Rich in antioxidant carotenoids like beta-carotene, lutein, zeaxanthin, cryptoxanthin
- Contains capsaicin compound that may promote health
- Low glycemic index
One large raw red bell pepper has about 37 calories and provides over 300% of your daily Vitamin C requirement.
Carrots
This crunchy orange root vegetable is packed with nutrients like:
Vitamins
- Excellent source of Vitamin A
- Good source of Vitamin K, Vitamin C
Minerals
- Good source of Manganese, Potassium
Other Nutrients
- Rich in antioxidant carotenoids like beta-carotene, lutein, zeaxanthin
- High in fiber – 3g per large carrot
One large raw carrot has about 35 calories and provides over 400% of your daily Vitamin A requirement.
Comparing Nutrient Content
To get a better idea of how these vegetables compare nutritionally, here is a table looking at their content of key vitamins, minerals and antioxidants per 100g serving:
| Vegetable | Vitamin C | Vitamin A | Vitamin K | Folate | Fiber | Potassium | Lutein & Zeaxanthin |
|---|---|---|---|---|---|---|---|
| Spinach | 28mg | 469μg | 482μg | 194μg | 2.2g | 558mg | 12mg |
| Broccoli | 89mg | 623μg | 102μg | 63μg | 2.6g | 316mg | 1.2mg |
| Sweet Potato | 2.4mg | 861μg | 2.3μg | 11μg | 3g | 337mg | 0.26mg |
| Kale | 120mg | 1113μg | 472μg | 19μg | 3.6g | 479mg | 23.8mg |
| Brussels Sprouts | 85mg | 98μg | 137μg | 61μg | 3g | 389mg | 1.4mg |
| Asparagus | 5.6mg | 87μg | 139μg | 349μg | 2g | 202mg | 0.13mg |
| Bell Pepper | 127mg | 660μg | 10μg | 40μg | 1.7g | 211mg | 0.37mg |
| Carrots | 6mg | 835μg | 16.3μg | 25μg | 2.8g | 322mg | 8.285mg |
As you can see, all these vegetables provide an impressive array of vitamins, minerals, antioxidants and fiber in low calorie packages. Each brings its own set of unique health benefits to the table.
The Verdict
Based on the nutritional criteria outlined earlier, a few vegetables stand out from the pack when looking at complete nutritional content:
- Spinach – Extremely high in Vitamin K, Vitamin A, lutein, fiber and more. densely packed nutrients.
- Kale – Abundant Vitamin K, Vitamin A, Vitamin C, lutein, zeaxanthin and calcium. King of leafy greens.
- Broccoli – High in Vitamins C and K, folate and phytochemicals that may fight cancer.
- Bell Peppers – Excellent source of Vitamin C, Vitamin A and antioxidant carotenoids like lycopene.
- Brussels Sprouts – Dense nutrients, Vitamin C and K, lutein and cancer-fighting compounds.
Conclusion
When looking comprehensively at nutrient density, vitamin and mineral content, antioxidants, fiber and more, spinach and kale come out on top as the most nutritious vegetables you can eat.
Spinach is hard to beat when you look at the complete nutritional profile. Just one cup of cooked spinach provides over 600% of your daily Vitamin K needs plus huge amounts of Vitamin A, folate, magnesium and more while being very low in calories.
Kale provides a similar nutritional bonanza per calorie with sky high amounts of Vitamin K, Vitamin A, Vitamin C and powerful antioxidants like lutein and zeaxanthin.
No matter which leafy green you choose, adding more spinach, kale or other greens like broccoli, Brussels sprouts and bell peppers to your diet is an easy way to get a concentrated burst of nutrition.