The Best Leafy Green Vegetables

Leafy green vegetables are a diverse group of vegetables known for their vibrant green color and abundance of nutrients. Leafy greens surpass other vegetables in their abundance of vitamins (A, E, K, folate), minerals (calcium, potassium), fiber, and phytonutrients, on a calorie-for-calorie basis, registered dietitian nutritionist Jenn Schmidt told Health.

As part of a healthy diet, vegetables in general offer a wealth of health benefits, including supporting the immune system, and reducing the risk of chronic diseases like type 2 diabetes, heart disease, and certain types of cancer. The U.S. Dietary Guidelines recommend that adults consume 2-3 cups of vegetables daily, and leafy greens are an excellent way to meet this recommendation. With a wide variety of leafy greens available, incorporating them into your diet is simple and enjoyable.

Here are 15 different types of leafy greens, their nutritional value, and tips on how to incorporate them into your daily meals.

1. Swiss Chard 

Swiss chard is in the same family as beets, Cheryl Mussatto, a clinical dietitian at Cotton O'Neil Diabetes and Endocrinology Clinic in Topeka, Kansas, told Health.

Swiss chard is especially rich in vitamin K, an important nutrient involved in blood clotting and bone health. One cup of raw Swiss chard provides 299 micrograms (mcg) of vitamin K, meeting 249% of the vitamin's daily value.Swiss chard also provides 12% of the daily value of vitamins A and C, both important for supporting immune health.

Swiss chard is best from spring through fall. Enjoy Swiss chard raw in salads and sandwiches, or cooked by boiling, sautéing, braising, or adding to soups, casseroles, and stir-fries.

2. Turnip Greens

Turnip greens are particularly popular in Soul food cuisine, noted Mussatto, adding that they offer calcium, an important nutrient for bone and dental health. Turnip greens are a powerhouse of nutrients, boasting high levels of vitamin K and folate, a B vitamin essential for DNA synthesis and preventing neural tube defects. One cup of raw turnip greens provides 138 mcg of vitamin K (115% of the daily value or DV) and 107 mcg of folate (27% of the DV).

Turnip greens are best from October through early spring. You can cook turnip greens many ways, said Mussatto, adding that one indulgent way to enjoy them is to slow-cook them in broth with a splash of extra virgin olive oil, honey, and apple cider vinegar.

3. Kale

One cup of raw kale provides 80 mcg of vitamin K and (66% of the DV) and 19 milligrams (mg) of vitamin C (21% of the DV). Kale also offers 8% of the daily value of manganese, a mineral involved in several bodily functions including energy production, bone health, and reproduction.

Like turnip greens, kale is best from October through early spring. While kale is a popular leafy green for salads, its bitterness can be off-putting to some. To temper this bitterness, try incorporating sweetness into your kale salad with the addition of chopped apples or dried fruit, advised Mussatto.

4. Collard Greens

Collard greens are a Southern nutritional packed staple, prized for their hearty flavor. Commonly eaten cooked to mellow their bitterness and soften their texture, one cup of cooked collard greens provides a wealth of nutrients, including 324 mg of calcium (25% of the DV), 34 mg of vitamin C (38% of the DV), and 135 mcg of folate (34% of the DV). Collard greens are best from October through early spring.

Like other dark leafy greens such as kale and Swiss chard, collard greens offer lutein and zeaxanthin, dietary carotenoids that support eye health and have a beneficial effect in delaying eye-related diseases like macular degeneration.

One cooked cup of collard greens supplies a total of 4,400 mcg of lutein and zeaxanthin. Although there's no established daily value for lutein and zeaxanthin, researchers recommend a daily intake of 10 mg of lutein and 2 mg of zeaxanthin (1 mg is 1,000 mcg).

5. Mustard Greens

Mustard greens have a peppery flavor like mustard, so they pair well with hearty foods like cheese, curry, and meats, registered dietitian and author at Consumer Health Digest, Carmelita Lombera told Health. Like kale, collard, and turnip greens, mustard greens are best from October through early spring.

Similar to many leafy greens, mustard greens are rich in vitamins A and C. They also offer small amounts of minerals like magnesium and potassium. Known as the relaxation mineral, magnesium is involved in regulating blood sugar, blood pressure, and muscle and nerve functions. Potassium is involved in many bodily functions including kidney, heart, muscle, and nerve health.

6. Spinach

Spinach is a popular leafy green that's eaten raw in a variety of ways from smoothies and salads to wraps and sandwiches, registered dietitian and plant-based recipe developer Stephanie McKercher told Health. Considered a multi-purpose leafy green, you can also add a handful of spinach to cooked meals like pasta, soup, and eggs.

Spinach is typically available year-round and offers iron, a vital mineral required for making hemoglobin, the protein that provides oxygen to the muscles. One cup of raw spinach provides 0.813 milligrams of iron (5% of the DV), while one cup of cooked spinach offers 6 mg of iron (36% of the DV).

7. Bok Choy

Bok choy, also known as Chinese cabbage, is a member of the nutrient-dense cruciferous vegetable family, providing many of the mentioned nutrients. Bok choy is in season during late summer and early fall, noted McKercher.

Cooked as a side dish or added to stir-fries and noodle soups, one cup of cooked Bok choy supplies 631 mg of potassium (13% of the DV).

8. Radish Greens

Radish greens are the edible leafy greens of the radish root vegetable. They're best from March through June. The leaves are fresh and tender and can be prepared like spinach, said Lombera. Make a peppery pesto by mixing radish greens with basil, olive oil, parmesan cheese, and pine nuts.

9. Arugula

Arugula, a peppery-flavored leafy green, is a great addition to the top of pizza to make it a more balanced nutrient-dense meal, noted Schmidt. One cup of raw arugula offers 22 mcg of vitamin K (18% of the DV). While available year-round, arugula is best in the early spring or fall months, said Schmidt.

Similar to other cruciferous vegetables like Bok Choy and cabbage, arugula contains glucosinolates, compounds that exhibit anti-inflammatory and antioxidant effects.

10. Cabbage

Cabbage is widely available year-round and is especially rich in vitamin C, with one cup of raw shredded cabbage providing 26 mg (28% of the DV). Although vitamin C is most known for its role in immune health, it also offers collagen, a protein needed for wound healing.

Cabbage can be enjoyed in a variety of ways, from raw in salads and slaws to cooked in soups and stir-fries. It can also be fermented into sauerkraut or kimchi for a tangy and probiotic-rich addition to your diet.

11. Watercress

Also a member of the family of cruciferous vegetables, watercress is available year-round and has a peppery flavor. They don't last very long so they must be consumed immediately. Fold watercress into a dip or sauce or add to a salad.

One cup of raw watercress provides 85 micrograms of vitamin K (70% of the DV), 15 milligrams of vitamin C (16% of the DV), and 1,960 micrograms of lutein and zeaxanthin.

12. Romaine Lettuce

From salads and lettuce wraps to sandwiches and taco fillings, romaine lettuce is a versatile leafy green that adds a delightful crunch to any dish. It's also available year-round.

One cup of shredded romaine lettuce offers 47.9 micrograms of vitamin K (40% of the DV) and 205 micrograms of vitamin A, RAE (23% of the DV). In addition to its role in blood clotting, vitamin K is essential for bone health. Additionally, vitamin A is especially important for immune, eye, and reproductive health.

13. Endive

Endive is a long crispy leaf with a bitter flavor, noted Lombera. They can be eaten raw, but when cooked their flavor mellows to nutty sweetness, she added. One tasty way to enjoy them is by brushing each leaf with olive oil, grilling until golden brown, then topping with balsamic vinegar, salt, pepper, and toasted nuts like walnuts or pecans.

Available year-round, one cup of raw endive offers 75 mcg of folate (18% of the DV) and 115 mcg of vitamin K (96% of the DV). Apart from its role in DNA synthesis and preventing neural tube defects, adequate folate intake helps prevent megaloblastic anemia, a type of blood disorder that causes symptoms like fatigue, trouble concentrating, and heart palpitations.

14. Beet Greens

Beet greens are the large leaves sprouting from the beetroot, noted Lombera. They have a mild, slightly sweet flavor and can be enjoyed raw, braised, or sauteed. They're best from the spring through the fall and can wilt right away, so enjoy them immediately.

Beet greens contain powerful antioxidants and more iron than spinach, said Lombera. One cup of raw beet greens offers 1 mg of iron (6% of the DV). Though most known for its role in oxygen transport, iron is also needed for making hormones.

15. Dandelion Greens

Dandelion greens are the most commonly used portion of the dandelion plant. Spring is the best time to enjoy dandelion greens and while they can be consumed raw, they taste better when cooked as the heat takes away some of the bitter flavor, noted Lombera.

Dandelion greens contain many of the above-mentioned nutrients and one cup of these raw leafy greens offers 7,480 mcg of lutein and zeaxanthin.

A Quick Review

Leafy greens are nutrient-packed powerhouses that offer a wealth of health benefits and culinary versatility. From the peppery bite of mustard greens to the hearty crunch of cabbage, each variety brings its unique flavor profile and nutritional value to the table. For those new to leafy greens, begin with milder options like spinach or Bok choy. To temper the bitterness of more assertive leafy greens, consider cooking them or incorporating them into salads with milder greens, fruits, and nuts for a balanced flavor profile.

Incorporate these leafy wonders into your daily diet by adding them to cold foods such as wraps and sandwiches as well as hot meals like soups and pasta. Embrace the vibrant colors and diverse textures of these nutritional gems and experience the enriching impact of incorporating leafy greens into your meals.