14 Healthy Salad Greens Ranked From Best to Worst (2024)

You already know that salad is good for you, and one of the main reasons why is that it’s usually built on a nutritious base of leafy greens. These frequently lauded vegetables have been linked to a number of health benefits. In particular, research has found that leafy greens are one of the top sources of dietary nitrates, compounds that bring heart benefits.

In one study, Danish researchers analyzed data from more than 50,000 people over a 23-year period and found that people who ate just one cup of nitrate-rich vegetables a day had up to a 26 percent lower risk of heart disease. Another study found that people who ate 1 cup of nitrate-rich vegetables a day had significantly stronger muscle function in their lower limbs and walked an average of 4 percent faster than people with the lowest nitrate intake, independent of their physical activity levels.

While nearly all salad greens have some health benefits to offer, they can differ somewhat in the type and amount of fiber, vitamins, and minerals they contain, says Kelly Kennedy, RDN, the staff nutritionist for Everyday Health. Getting a variety of leafy greens in your diet is a good strategy to take advantage of the health benefits they have to offer, but in general, the darker the leaf, the more nutrients it contains. This definitive ranking can help you choose other salad greens when you’re ready to branch out from kale.

488

Kale Contains Vitamins, Phytonutrients, and Calcium

Portion 1 cup raw

Calories 93

Carbs 1 gram (g)

Fiber0.8 g

Protein 1 g

Why It’s Healthy

Kale is a trendy green for a reason — according to theU.S. Department of Agriculture (USDA), just 1 cup of cooked kale meets 19 percent of your daily requirement for vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys. It also contains 23 percent of your daily requirement ofvitamin C, which is important for the growth and repair of all tissues in the body and helps maintain a healthy immune system; and kale also has more than 4 times your daily requirement of vitamin K, crucial to form proteins necessary for normal blood clotting, build stronger bones, and protect against osteoporosis, according to the National Institutes of Health’sOffice of Dietary Supplements (ODS). While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement ofcalcium, which is essential for building and maintaining strong bones.

Meal Prep Inspo

“Kale is delicious raw or cooked,” says Kennedy. “It’s simple to prepare sautéed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. Kale also pairs well with roasted squash, nuts, seeds, and beans. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy says.

489

Spinach Has Vitamins, Iron, and Folate

Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.7 g

Protein 1 g

Why It’s Healthy

While subtle in flavor, spinach is anything but subtle when it comes to nutrition. “The most nutritious salad greens are generally the darkest in color,” Kennedy says. And the deep, vibrant color of spinach hints at its healthy nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all your daily vitamin K, according to theUSDA. When spinach is cooked, it’s an excellent source of iron (more than one-third of your daily requirement), as well as vitamin C (20 percent of your daily requirement) and fiber, which is essential for digestive health, per theUSDA. Cooked spinach also contains more folate than most salad greens, according to Kennedy, which helps convert the food you eat into energy and produces healthy red and white blood cells, according to the ODS. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad.

Meal Prep Inspo

“Spinach makes a great salad base,” says Kennedy. “What I love about having spinach on hand is that it can easily be incorporated into so many dishes without ‘taking over’ flavorwise. It’s excellent on top of a sandwich, stirred into an omelet, and sautéed in olive oil.”

490

Beet Greens Give You All Your Daily Vitamin K

Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1.4 g

Protein 1 g

Why They’re Healthy

“While most people throw the beet greens away or buy beets with the greens already removed, they’re actually very nutritious,” says Kennedy, noting that beet greens contain 13 percent of your daily requirement of vitamin A and all your daily vitamin K, per USDA data.

Meal Prep Inspo

“Beet greens can be eaten raw or prepared in the same way as spinach or kale, by sautéing them with olive oil, garlic, and onions,” says Kennedy.

491

Swiss Chard Has Plenty of Vitamins A, C, and K

Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.6 g

Protein 1 g

Why It’s Healthy

Swiss chard may be the healthiest green you’re not yet eating. A relative of the beet, chard tastes similar to spinach, and it’s growing in popularity. While it does have a higher sodium count than other salad greens (at 77 milligrams [mg] per cup, it still is just 3 percent of the maximum recommended daily amount), it also has more than double your daily requirement of vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per theUSDA. Consider combining chard with a few other greens to make your own mix.

Meal Prep Inspo

“Swiss chard has a distinct flavor that not everyone appreciates,” says Kennedy. “It tastes great sautéed with garlic and onions and mixes into a quiche or frittata well. If you’ve tried it one way and didn’t like it, try cooking it a different way — you may be surprised!”

492

Dandelion Greens Contain Vitamins, Calcium, and Iron

Portion 1 cup raw

Calories 25

Carbs 5 g

Fiber 1.9 g

Protein 2 g

Why They’re Healthy

Dandelion greens are so much more than “weeds.” According to theUSDA, not only do they contain about 20 percent of your daily requirement of vitamin C, vitamin B6 (which helps the body convert food into fuel, metabolize fats and proteins, maintain proper nerve function, and produce red blood cells), calcium, and iron, they’re also high in prebiotic fiber, which helps to nourish the good bacteria in the microbiome, explains Kennedy.

Meal Prep Inspo

“Dandelion greens are excellent in a salad and can also be sautéed and enjoyed warm,” says Kennedy.

493

Mustard Greens Provide Vitamin C and Folate

Portion 1 cup raw

Calories 15

Carbs 3 g

Fiber 1.8 g

Protein 2 g

Why They’re Healthy

One cup of mustard greens gives you almost half of your daily requirement of vitamin C, all your daily vitamin K, as well as somefolate, per theUSDA.

Meal Prep Inspo

“Mustard greens are excellent raw with oil and vinegar and also sautéed with olive oil and herbs,” says Kennedy.

494

Collard Greens Are a Good Source of Vitamin C

Portion 1 cup chopped

Calories 12

Carbs 2 g

Fiber 1.4 g

Protein 1 g

Why They’re Healthy

Collard greens have all your daily vitamin K. They’re also a good source of vitamin C (14 percent of your DV) and have a small amount of vitamin E (an antioxidant), according to theUSDA.

Meal Prep Inspo

“If you’re not used to preparing collard greens (they’re commonly consumed in the Southern United States), you’ll be surprised by how easy they are to cook,” says Kennedy. “Simply sauté them in olive oil, and allow them to simmer for about 45 minutes. Collard greens take longer to cook than other greens but are worth the wait! They taste great raw, too.”

495

Watercress Has Vitamin C and Vitamin K

Portion 1 cup chopped

Calories 4

Carbs 0 g

Fiber 0.2 g

Protein 1 g

Why It’s Healthy

Popular in Europe, this salad green is often used in the United States as a mere garnish. But don’t underestimate the power of watercress in your diet. It’s more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily value of vitamin K and is a good source of vitamin C — 16 percent of your daily requirement — according to theUSDA.

Meal Prep Inspo

“Watercress makes a delicious addition to a salad, and if you love its peppery flavor, it can even be enjoyed alone with just a touch of oil and vinegar,” says Kennedy. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition.”

496

Romaine Contains Folate, Vitamin A, and Vitamin K

Portion 1 cup shredded

Calories 8

Carbs 2 g

Fiber 1 g

Protein 1 g

Why It’s Healthy

Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per theUSDA. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. “Prepackaged salad green mixtures offer a wide variety of nutrients without you having to buy large quantities of each type of green,” says Kennedy. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins from the salad, she adds.

Meal Prep Inspo

“Romaine lettuce has a great crunch and is delicious served in a salad or on top of a sandwich,” says Kennedy. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”

497

Lettuce Gives You Almost All Your Daily Vitamin A

Portion 1 cup shredded

Calories 5

Carbs 1 g

Fiber 0.5 g

Protein 0 g

Why It’s Healthy

Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. Just 2 cups of green leaf lettuce gives you about 30 percent of your daily vitamin A, says theUSDA. Like many salad greens, it’s a little low in fiber, though, so bulk up your salad with higher-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends.

Meal Prep Inspo

“Most people know that red and green lettuce can be served in a salad or on top of a sandwich, but it’s also delicious sautéed, steamed, or grilled,” says Kennedy.

498

Butter Lettuce Is a Good Source of Vitamin A

Portion 1 cup shredded

Calories 7

Carbs 1 g

Fiber0.6 g

Protein 1 g

Why It’s Healthy

Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. It has a tightly folded head that is bright green on the outside and yellow on the inside, and it’s often sold with the roots attached to preserve freshness. The USDA indicates that butter lettuce is low in sodium and has 10 percent of the vitamin A you need in a day.

Meal Prep Inspo

“Also great as a salad or on top of a sandwich, the size of these lettuce leaves makes them a great bread replacement for anyone looking to go low-carb,” says Kennedy. “You can make a traditional sandwich and serve it on butter lettuce, or even roll the ingredients inside the leaves to create a sort of ‘wrap’ in place of a tortilla.”

499

Endive Leaves Are a Good Source of Folate

Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1.6 g

Protein 1 g

Why It’s Healthy

Endive leaves are another good source of folate, with 1 cup fulfilling about 18 percent of your daily requirement, per theUSDA.

Meal Prep Inspo

“Endive is excellent chopped and served in a salad,” says Kennedy. “Because of its firm texture, endive can be served in individual leaves with dip, or as a small roll-up.”

500

Arugula Tastes Great, but Lacks Nutrients

Portion 2 cups raw

Calories 10

Carbs 2 g

Fiber 0.6 g

Protein 1 g

Why It’s Healthy

If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. But it ranks near the bottom nutritionwise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to theUSDA, but it just doesn’t measure up to other greens for any of these nutrients. Mix arugula with more nutritious options to pump up the flavor and the antioxidant power of your salad.

Meal Prep Inspo

“Arugula has a strong, peppery flavor that some people can’t get enough of,” says Kennedy. “If this is you, it makes for a great salad all by itself. If the flavor is a bit strong for you, I’d recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.”

501

Iceberg Lettuce Is Low in Calories (and Nutrients)

Portion 2 cups raw

Calories 16

Carbs 3 g

Fiber 1.4 g

Protein 1 g

Why It’s Healthy

Iceberg lettuce may be the most popular of all the salad greens, but it’s definitely not the healthiest base you can choose. While the low calorie count is comparable to other greens, the nutrient totals are not, according to theUSDA. Still, this crispy and inexpensive green doesn’t have to be removed from the menu entirely. “If it’s the only way you enjoy salad, or it’s what’s being offered at a dinner you’re attending, then go for it, and enjoy it as a nice contributor to your daily fluid needs,” says Kennedy. “However, if you like other, more nutrient-rich salad greens (and they’re available), you’d be better off nutritionally choosing one of those.”

Meal Prep Inspo

“Iceberg lettuce can be used just like butter lettuce (as a salad, on top of a sandwich, or as a bread replacement),” says Kennedy. “I don’t usually recommend iceberg lettuce because there’s not much nutritional value to it — I usually tell people to just have a glass of water instead.”