10 Healthiest Greens You Can Eat For The Least Amount Of Calories
Put down the kale. Breaking out of your vegetable rut may be the smartest way to reduce your risk of chronic disease, according to new research from the CDC. They analyzed and ranked 47 different types of produce known to reduce chronic disease, giving the ones with the most nutrients per calorie top billing as “powerhouse” fruits and vegetables. Meet the winners’ circle:
Watercress, 4 calories per cupEach serving of the salad-ready succulent delivers a quarter of your recommended daily dose of vitamin A and vitamin C, and 1 gram of protein.
Chinese cabbage, 9 calories per cupAlso known as bok choy, it’s an all-around goodie, with plenty of iron, calcium, vitamin A, vitamin c, protein, fiber, and a couple carbs to power you up.
Chard, 7 calories per cup
Each serving of the ribbed green has 1 gram of protein, 1 gram of fiber, and vitamins A, E, and K—pair with a little healthy fat (avocadoes, almonds, olives, etc.) to get the most from those fat-soluble vitamins.
Beet greens, 8 calories per cupOne cup of the root toppers contain about 5% of the iron and calcium you need for the day, and a little power, too, with 2 carbohydrates, 1 gram of fiber, and 1 gram of protein.
Spinach, 7 calories per cupClassic spinach leaves have more than half your daily vitamin A and is also a good source of fiber and key minerals like iron, magnesium, phosphorus, potassium, and copper.
Chicory greens, 7 calories per cup
A serving of this herbaceous green provides a third of your daily vitamin A needs, as well as a gram of fiber and key B vitamins like riboflavin, B6, folate, and pantothenic acid.
Leaf lettuce, 1 calorie per cupThis salad-and-sandwich standby has trace amounts of vitamins A, C, K, and the B vitamins—but only a single calorie.
Parsley, 22 calories per cup
Each cup of the herb packs in two grams of protein and fiber, all the vitamin A and C you need in a day, and almost a quarter of the iron.
Romaine lettuce, 1 calorie per cupCup for cup, the dark salad favorite edges regular lettuce in terms of vitamin A content and has a much higher mineral content, with phosphorus, copper, magnesium, iron, and potassium.
Collard greens, 11 calories per cup
This southern green is high in calcium, vitamin C, A, E, K, and B, and does pretty well for itself in terms of protein and fiber, with 1 gram of each.
Watercress, 4 calories per cupEach serving of the salad-ready succulent delivers a quarter of your recommended daily dose of vitamin A and vitamin C, and 1 gram of protein.
Chinese cabbage, 9 calories per cupAlso known as bok choy, it’s an all-around goodie, with plenty of iron, calcium, vitamin A, vitamin c, protein, fiber, and a couple carbs to power you up.
Chard, 7 calories per cup
Each serving of the ribbed green has 1 gram of protein, 1 gram of fiber, and vitamins A, E, and K—pair with a little healthy fat (avocadoes, almonds, olives, etc.) to get the most from those fat-soluble vitamins.
Beet greens, 8 calories per cupOne cup of the root toppers contain about 5% of the iron and calcium you need for the day, and a little power, too, with 2 carbohydrates, 1 gram of fiber, and 1 gram of protein.
Spinach, 7 calories per cupClassic spinach leaves have more than half your daily vitamin A and is also a good source of fiber and key minerals like iron, magnesium, phosphorus, potassium, and copper.
Chicory greens, 7 calories per cup
A serving of this herbaceous green provides a third of your daily vitamin A needs, as well as a gram of fiber and key B vitamins like riboflavin, B6, folate, and pantothenic acid.
Leaf lettuce, 1 calorie per cupThis salad-and-sandwich standby has trace amounts of vitamins A, C, K, and the B vitamins—but only a single calorie.
Parsley, 22 calories per cup
Each cup of the herb packs in two grams of protein and fiber, all the vitamin A and C you need in a day, and almost a quarter of the iron.
Romaine lettuce, 1 calorie per cupCup for cup, the dark salad favorite edges regular lettuce in terms of vitamin A content and has a much higher mineral content, with phosphorus, copper, magnesium, iron, and potassium.
Collard greens, 11 calories per cup
This southern green is high in calcium, vitamin C, A, E, K, and B, and does pretty well for itself in terms of protein and fiber, with 1 gram of each.
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