The 13 Healthiest Leafy Green Vegetables

According to the USDA, 1 cup of cooked kale provides 19% of your daily vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper heart, lung, and kidney function.

Kale

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Spinach tastes mild but is nutritious. “The most nutritious salad greens are generally the darkest in color,” The deep color of spinach indicates its health benefits. The USDA says 1 cup provides 16% of vitamin A and all vitamin K.

Spinach

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Most people throw away beet greens or buy them with the greens removed, but USDA data shows they contain 13% of your daily vitamin A and all your vitamin K.

Beet Greens

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It has more than double your daily vitamin K, 12 percent of your vitamin A, and 12 percent of your vitamin C, according to the USDA, but it has more sodium than other salad greens (77 mg per cup, still 3 percent of the maximum recommended daily amount). Mix chard with other greens to create your own.

Swiss Chard

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Dandelion greens transcend “weeds.” According to the USDA, they contain 20% of your daily vitamin C, vitamin B6 (which converts food into fuel, metabolizes fats and proteins, maintains nerve function, and produces red blood cells), calcium, iron, and prebiotic fiber, which feeds the microbiome

Dandelion Greens

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According to the USDA, one cup of mustard greens provides almost half your vitamin C, all your vitamin K, and some folate.

Mustard Greens

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Collard greens provide daily vitamin K. According to the USDA, they contain 14% of your DV of vitamin C and a small amount of vitamin E.

Collard Greens

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Europe loves this salad green used as a garnish in the US. Food watercress is strong. It has more nutrients than romaine and leaf lettuce; 1 cup provides almost three-quarters of your daily vitamin K and 16% of vitamin C, per the USDA.

Watercress

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Romaine lettuce is a popular salad base due to its dark green color, long leaves, and crunch. According to the USDA, two cups of romaine provide 30% of your vitamin A and 75% of your vitamin K. 

Romaine

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Red or green leaf lettuce is bright and mild, making it a good choice for kids and picky eaters. Two cups of green leaf lettuce provide 30% of your daily vitamin A, according to the USDA.

Lettuce

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According to the USDA, 1 cup of endive leaves provides 18% of your daily folate.

Endive Leaves

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Arugula is perfect for adding peppery flavor to a salad. Kennedy says it's low on nutrition. Arugula is tasty and contains vitamin A, C, iron, and calcium, according to the USDA.

Arugula

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Although iceberg lettuce is the most popular salad green, it's not the healthiest. USDA says the low calorie count is comparable to other greens, but the nutrient count is not.

Iceberg Lettuce

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