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:
- Roast veggies to maximize flavor
- Add herbs, spices, oils, and acids for deliciousness
- Mix into egg scrambles, grain bowls, pasta dishes
- Puree into soups and smoothies
Eating more plants powers better health. Harness the mighty nutrition of vegetables!