To stay healthy, it’s important to include a variety of vegetables in your diet. Dark leafy greens, including spinach, kale, and chard, are nutrient-dense options. Other great choices include cousins to kale, such as broccoli and cabbage. All of these veggies can be part of the Mediterranean diet, a diet with many health benefits.
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Broccoli is a versatile vegetable that can be enjoyed raw or cooked in various ways, including stir-frying, roasting, or steaming. It packs in nutrients like vitamins A and C, which help boost immunity and protect your skin. It’s also a source of calcium, which protects bones, and vitamin K, which helps with blood-clotting.
One cup (76 grams) of raw broccoli provides:
- Water: 68 g
- Calories: 24
- Protein: 2 g
- Total fat: 0.25 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Vitamin C: 69 mg, or 77% of the DV
- Vitamin K: 78 mcg, or 65% of the DV
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One cup of raw baby spinach contains nearly 50% of the recommended daily amount of vitamin C. It’s also high in water and low in calories, making it ideal for weight management.
Spinach is rich in a wide range of vitamins, minerals, and antioxidant nutrients that boost your immunity and reduce inflammation, which help maintain brain and vision health, as well as overall heart protection.
A half cup (about 100 grams) of cooked baby spinach provides:
- Water: 92.5 g
- Calories: 27
- Protein: 2.85 g
- Total fat: 0.6 g
- Carbohydrates: 2.4 g
- Fiber: 1.6 g
- Vitamin C: 27 mg, or 45% of the DV
- Vitamin B6: 0.2 g, or 12% of the DV
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Kale is a dark, sturdy leafy green that holds its own amongst your healthiest greens. It has nutrients that support health and immunity, including vitamin C, vitamin E, and antioxidants. Antioxidants are substances that lower inflammation and protect against cell damage and certain types of cancers.
One cup (20.6 grams) of raw kale provides:
- Water: 18.5 g
- Calories: 7
- Protein: 0.6 grams (g)
- Total fat: 0.3 g
- Carbohydrates: 0.9 g
- Fiber: 0.9 g
- Vitamin C: 19 mg, or 21% of the DV
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Mustard greens are a nutritional powerhouse worth adding to your plate. With their bold, peppery flavor, they pair beautifully with naturally sweet root vegetables like sweet potatoes and beets. Mustard greens are low in calories but rich in nutrients, such as vitamins A and C, which can support your immune system and energy levels.
One cup (56 grams) of mustard greens provides:
- Water: 50 g
- Calories: 15
- Protein: 1.6 g
- Total fat: 0.24 g
- Carbohydrates: 2.6 g
- Fiber: 1.8 g
- Vitamin C: 39 mg, or 43% of the DV
- Vitamin A: 85 mcg, or 9% of the DV
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Arugula is an aromatic, slightly bitter leafy green. It may look more delicate with its small, uniquely shaped leaves. But it packs in a nutritional punch with nutrients that protect your bones, eyes, and lungs. These nutrients include vitamins A, C, and K. It is also a good source of folate, which benefits brain health.
Five cups (100 grams) of arugula provide:
- Water: 90 g
- Calories: 26
- Protein: 1.7 g
- Total fat: 0.32 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Vitamin C: 101 mg, or 112% of the DV
- Folate: 149 mcg, or 37% of the DV
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Like other dark, leafy greens, chard is packed with nutrients that contain beneficial antioxidants and have anti-inflammatory effects. More specifically, Swiss chard’s health-promoting compounds support healthy blood sugars and protect your heart.
One cup (36 grams) of Swiss chard provides:
- Water: 34 g
- Calories: 7
- Protein: 0.65 g
- Total fat: 0.07 g
- Carbohydrates: 1.4 g
- Fiber: 0.6 g
- Vitamin C: 11 mg, or 12% of the DV
- Vitamin A: 110 mcg, or 12% of the DV
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Cabbage has traditionally been used to relieve stomach discomfort and gastrointestinal (GI) conditions, such as irritable bowel syndrome (IBS). It’s rich in nutrients, including antioxidants, protein, and vitamins C and E. Newer research suggests that cabbage’s unique nutrient profile may also help protect against certain cancers, liver conditions, and high cholesterol.
One and a quarter cup (100 grams) of raw cabbage provides:
- Water: 92 g
- Calories: 28
- Protein: 1 g
- Total fat: 0.2 g
- Carbohydrates: 6 g
- Fiber: — g
- Vitamin C: 40 mg, or 44% of the DV
- Vitamin K: 59 mcg, or 49% of the DV
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The leafy tops of beets can be prepared like other leafy greens—sautéed or added to soups or salads. Eating beet greens can reduce waste and add a nutritional boost to your meals. Beet greens are low in calories, high in water, and a good source of vitamin C and other antioxidant nutrients.
According to a 2024 study, research found that dehydrated beet greens contained as much as 30 grams of protein per 100 grams, which is more than the same amount of dehydrated spinach. These leaves were also found to be high in beneficial minerals the body needs, like potassium and iron.
One cup (38 grams) of beet greens provides:
- Water: 35 g
- Calories: 8
- Protein: 0.8 grams (g)
- Total fat: 0.049 g
- Carbohydrates: 1.6 g
- Fiber: 1.4 g
- Vitamin C: 11.4 mg, or 45% of the DV
To get the most out of your vegetables—in terms of flavor and nutrition—it’s best to choose and cook them wisely. Here are some practical tips to keep in mind:
- Buy in season: In-season vegetables are fresher, more flavorful, and often more affordable since they don’t have to travel far.
- Pick quality produce: Look for vibrant, uniform colors. They should be firm, but not rigid. Avoid ones that are wilted or with brown spots.
- Fresh or frozen: Frozen vegetables are typically picked at peak ripeness and frozen within hours to preserve nutrients and taste.
- Store them well: Keep fresh veggies in the crisper drawer in your refrigerator to help control moisture. Line them with paper towels or use perforated bags (with small holes to let it breathe) to help prevent excess moisture and spoilage.
- Use healthier cooking methods: Try steaming, roasting, or lightly sautéing instead of frying to stay heart-healthy.
- Let the natural flavors shine: Use minimal salt and seasoning to enhance—rather than overpower—the natural taste of your vegetables.
