Ranking Vegetables by Nutrition - A Produce Power Tier List

All vegetables provide health benefits, but some outpunch others nutrition-wise. This produce power ranking separates the superheroes from the sidekicks. Read on to see how your favorite veggies compare on nutrition and health impacts.

How This Vegetable Nutrition Tier List Works

Vegetables are ranked into five tiers by their nutritional merits and potential drawbacks:

S Tier – The Superheroes

Absolute nutritional powerhouses with unique health benefits.

A Tier – The Champions

Excellent nutrient density with high benefits and few downsides.

B Tier – The Contenders

Great sources of standard vitamins and minerals. Reliable performers.

C Tier – The Underdogs

Decent nutrition but less impressive compared to top tiers.

D Tier – The Benchwarmers

Lackluster nutrition though likely still better than ultra-processed foods.

Evaluating Vegetables by Nutrition

Vegetables get assessed on criteria like:

Vitamin and mineral content
Beneficial plant compounds
Fiber content
Anti-inflammatory or antioxidant effects
Disease prevention powers
Digestion and gut health promotion
Potential downsides like anti-nutrients or allergy risks

No vegetable is perfect. But many provide an invaluable nutritional boost.

S Tier Vegetables – The Superheroes

Broccoli

Nutrition credentials:

High in vitamin C, vitamin K, folate, fiber
Rich in antioxidants like sulforaphane

Brussels Sprouts

Nutrition credentials:

Good source of vitamin K, vitamin C, omega-3s
High in antioxidants like kaempferol

Carrots

Nutrition credentials:

Very high in beta-carotene (vitamin A precursor)
Rich source of antioxidants like alpha-carotene

Collard Greens

Nutrition credentials:

Excellent source of vitamin K, vitamin C, calcium
High antioxidant content

Kale

Nutrition credentials:

Extremely high in vitamin K and vitamin A
Top source of lutein, zeaxanthin, beta-carotene
High in antioxidant flavonoids like quercetin

Spinach

Nutrition credentials:

Very high in vitamin K, folate, manganese
Rich in antioxidants like beta-carotene, lutein

A Tier Vegetables – The Champions

Asparagus

Nutrition credentials:

High in folate, good source of antioxidants
Unique nutrients like protodioscin

Arugula

Nutrition credentials:

Very high in vitamin K, nitrate, and antioxidants like beta-carotene

Bell Peppers

Nutrition credentials:

Excellent source of vitamin C and other antioxidants

Bok Choy

Nutrition credentials:

Good source of vitamin C, vitamin K, carotenoids
Contains glucosinolates with anti-cancer effects

Chili Peppers

Nutrition credentials:

High in vitamin C, vitamin B6
Contains capsaicin with anti-inflammatory effects

Endive

Nutrition credentials:

Excellent source of vitamin K and antioxidant kaempferol

Garlic

Nutrition credentials:

Unique sulfur compounds like allicin with medicinal properties
High in manganese, vitamin B6, vitamin C, selenium

Mustard Greens

Nutrition credentials:

High in vitamin K, vitamin C, carotenoids like lutein
Contains anticancer compound sulforaphane

Romaine Lettuce

Nutrition credentials:

Excellent source of vitamin K, folate, vitamin C
High in antioxidants like beta-carotene and kaempferol

Watercress

Nutrition credentials:

High in vitamin K, carotenoids like lutein
Contains anticancer compound phenethyl isothiocyanate

B Tier Vegetables – The Contenders

Artichoke

Nutrition credentials:

High in fiber, vitamin C, vitamin K, folate
Compound cynarin aids digestion

Beetroot

Nutrition credentials:

Nitrates improve cardiovascular function
Anti-inflammatory and detoxification benefits

Bok Choy

Nutrition credentials:

Good source of vitamin C, vitamin K, carotenoids
Contains antioxidant kaempferol

Broccoli

Nutrition credentials:

Good source of choline, fiber, carotenoids
Contains antioxidant sulforaphane

Cabbage

Nutrition credentials:

Good source of vitamin C and antioxidant anthocyanins
Aids digestion and heart health

Cauliflower

Nutrition credentials:

Contains choline and anticancer compound sulforaphane
Provides fiber, B-vitamins

Green Beans

Nutrition credentials:

Contains carotenoids, vitamin C, vitamin K
Improves digestion and heart health

Mushrooms

Nutrition credentials:

Provide immune-boosting polysaccharides and phenols
Contain B vitamins like riboflavin, biotin, folate

Parsnips

Nutrition credentials:

Source of fiber, vitamin C, folate, manganese
Anti-inflammatory and antimicrobial benefits

Peas

Nutrition credentials:

Contain plant-based protein and fiber
Rich in vitamin K, thiamine, folate

Radishes

Nutrition credentials:

Good source of vitamin C and anthocyanins
Aid digestion and detoxification

Sweet Potatoes

Nutrition credentials:

High in beta-carotene, vitamin C, other antioxidants
Aid blood sugar regulation

Turnips

Nutrition credentials:

Source of vitamin C and antioxidant glucosinolates
Improve immune function and reduce cancer risk

C Tier Vegetables – The Underdogs

Celery

Nutrition credentials:

Provides vitamin K, folate, potassium, flavonoids
Has diuretic effect

Cucumbers

Nutrition credentials:

Aid hydration and contain antioxidants
Support weight loss as low-calorie filler

Dill Pickles

Nutrition credentials:

Provide probiotics for gut health
Regulate blood sugar

Green Beans

Nutrition credentials:

Decent source of carotenoids and vitamin C
Improve digestion and heart health

Jalapenos

Nutrition credentials:

Contains capsaicin to boost metabolism
Good source of vitamin C and vitamin B6

Leeks

Nutrition credentials:

Contains antioxidant kaempferol
Promote brain and digestion

Okra

Nutrition credentials:

Rich in vitamin K and vitamin C
May help lower cholesterol

Onions

Nutrition credentials:

Contain flavonoids that regulate blood sugar
Increase good HDL cholesterol

Potatoes

Nutrition credentials:

Starchy carbohydrate source
Contain resistant starch to control blood sugar
Provide vitamin C, fiber, iron

Water Chestnuts

Nutrition credentials:

Good source of manganese, vitamin B6, copper
Contain antioxidants catechin and ferulic acid

D Tier Vegetables – The Benchwarmers

Corn

Nutrition credentials:

Has antioxidants like lutein and zeaxanthin
Starchy carb source

Eggplant

Nutrition credentials:

Contains cholesterol-lowering compounds
Provides fiber, vitamin K, vitamin C, anthocyanins

Iceberg Lettuce

Nutrition credentials:

Provides small amounts of vitamin K and flavonoids

Tomatoes

Nutrition credentials:

Good source of lycopene and vitamin C
Aid heart health and reduce inflammation

Zucchini

Nutrition credentials:

Provides vitamin C, manganese, lutein
Contains antioxidants and zeaxanthin

Making the Most of Vegetables

Focus on getting a variety. Dark leafy greens, deeply colored produce, and cruciferous vegetables offer exceptional benefits. But any veggie boosts nutrition versus processed food.

Tips for vegetable success: