Nearly all vegetables are rich in nutrients, with the leafy green vegetables in the cruciferous/brassica family (kale, collards, turnips, mustard, bok choy, rapini, napa cabbage, Brussels sprouts) leading the pack, along with the leafy green vegetables in the amaranth/chenopod family (spinach, chard, beet greens).

The Aggregate Nutrient Density Index (ANDI) score, developed by Dr. Joel Fuhrman, measures calcium; the carotenoids beta carotene, alpha carotene, lutein, zeaxanthin, and lycopene; fiber; folate; glucosinolates; iron; magnesium; niacin; selenium; vitamins B1 (thiamine), B2 (riboflavin), B6, B12, C, and E; and zinc, plus the ORAC score X 2. Most importantly, the ANDI scores are based on calories, not volume or weight of food, so a lower-calorie food with more nutrients scores higher than a calorie-dense food.

Here are some ANDI scores for vegetables, from most nutrient-dense to least nutrient-dense:

Mustard/Turnip/Collard Greens; Cooked Kale; Watercress 1000+
Kale, raw 905
Bok Choy 825
Spinach, raw 739
Rapini 715
Napa Cabbage, cooked 704
Spinach, cooked 697
Brussels Sprouts 672
Chard, cooked 670
Napa Cabbage, raw 600
Chicory Greens, raw 591
Chlorella; Spirulina 561
Arugula 559
Radishes 554
Basil, fresh 475
Parsley, fresh 474
Spearmint, fresh 457
Bean Sprouts 444
Cilantro, fresh 431
Oregano, fresh; Tarragon, fresh 426
Thyme, fresh 422
Cabbage, raw; Red Pepper 420
Leaf Lettuce 406
Kohlrabi 393
Romaine 389
Broccoli, raw 376
Cabbage, cooked 374
Pumpkin, canned 372
Yellow or Orange Pepper 371
V-8 Vegetable Juice, low sodium 365
Radicchio 359
Horseradish Root; Red Cabbage, raw 352
Carrot Juice 344
Broccoli, cooked; Broccolini; Tomato Juice, low sodium 342
Boston, Butterhead, or Bibb Lettuce 339
Turnips 337
Carrots, cooked 336
Red Cabbage, cooked 330
Dandelion Greens, cooked 329
Dill, fresh 326
Green Chile Peppers, 323
Curly Endive; Escarole 322
Acai Berries 319
Wheatgrass Juice 312
Sorrel, boiled 310
Mixed Baby Greens 300
Cauliflower, cooked 295
Peppermint, fresh 293
Cauliflower, raw 285
Bay Leaves 271
Chives, fresh 269
Salsa 267
Green Pepper 258
Tomato Sauce, canned, low sodium 248
Artichoke 244
Carrots, raw 240
Asparagus, cooked 234
Zucchini 222
Belgian Endive 215
Dulse, 212
Nori 209
Ginger 200
Tomato Paste, no salt 197
Tomato, cooked 190
Scallions 173
Pumpkin 170
Serrano Peppers 167
Jalepeno Peppers; Tomatoes, raw 164
Tomatoes, canned, no salt 163
Butternut Squash 159
Eggplant, cooked 149
Bamboo Shoots, canned 144
Summer Squash 141
Okra, cooked 139
Squash: Sweet Dumpling, Red Kuri, Kabocha, Delicata, Carnival, Buttercup 137
Celery; Mushrooms, raw 135
Alfalfa Sprouts 130
Snow Peas or Sugar Snap Peas, raw 127
Cardoons 120
Wakame 115
Radish Sprouts 114
Snow Peas or Sugar Snap Peas, cooked; Sun Dried Tomatoes 113
Iceberg Lettuce 110
Blue Hubbard Squash 108
Rhubarb, cooked 107
Beets, cooked 97
Ketchup, low sodium 92
Rosemary 84
Sweet Potato 83
Leeks, cooked 80
Green Beans, canned 76
Jicama; Rutabaga Root 75
Green Beans, cooked; Yellow Crookneck Squash 74
Tomatillo 72
Green Peas 70
Chayote Squash 67
Celery Root; Salba 66
Fennel Bulb 60
Edamame; Garlic 58
Pasilla Pepper, dried 54
Cucumbers; Onions, cooked 50
Green Peas, canned; Spaghetti Squash 49
Mustard 47
Acorn Squash; Lima Beans 46
Corn; Shallots 44
Potatoes, baked, flesh and skin 43
Avocado; Parsnips 37
Hearts of Palm; Sunchoke Root 36
Burdock Root 29
Yellow corn, canned 28
Taro Root 24
Yams, cooked 23
Yucca (Cassava) 18
French Fries 7

Resources

Top Categories

Product

Company