14 Healthy Salad Greens Ranked From Best to Worst

Kale may be trendy, but is it really the most nutritious leafy green? Here, we grade greens from the absolute best for your health to the nutritionally blah.

By Alice MartinMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: March 10, 2022

Medically Reviewed

Planning to enjoy a healthy salad today? Select the right greens to get the most nutritional bang for your buck.

Sergey Narevskih/Stocksy

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 cardiovascular benefits.

After analyzing data from more than 50,000 people over a 23-year period, Danish researchers found that those who ate just one cup of nitrate-rich vegetables a day had up to a 26 percent lower risk of heart disease, as reported in their study, published in April 2021 in the European Journal of Epidemiology. Another study, published in March the same year in the Journal of Nutrition, found that people who consumed one 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 greens have something 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 everything they have to offer, but in general, the darker the leaf, the more nutrients it contains. This definitive ranking can help you when you’re ready to branch out from kale.

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Kale Contains Vitamins, Phytonutrients, and Calcium

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Portion 1 cup raw

Calories 93

Carbs 1 gram (g)

Fiber . 8 g

Protein 1 g

Why It’s Healthy

Kale is a trendy green for a reason — according to the U.S. Department of Agriculture (USDA), just one 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 of vitamin 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 four 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. While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement of calcium, 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.

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Spinach Has Vitamins, Iron, and Folate

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Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.7 g

Protein 1 g

Why It’s Healthy

Subtle in flavor, spinach is anything but 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 nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all your daily vitamin K, according to the USDA. 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 the USDA. 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 National Institutes of Health. 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.”

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Beet Greens Give You All Your Daily Vitamin K

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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.

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

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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 the USDA. 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!”

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Dandelion Greens Contain Vitamins, Calcium, and Iron

Madeleine Steinbach/iStock

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 the USDA, 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.

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Mustard Greens Provide Vitamin C and Folate

Arif Relano Oba/Shutterstock

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 one half of your daily requirement of vitamin C, all your daily vitamin K, as well as some folate, per the USDA.

Meal Prep Inspo

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

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Collard Greens Are a Good Source of Vitamin C

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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 the USDA.

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. ”

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Watercress Has Vitamin C and Vitamin K

Brent Hofacker/Shutterstock

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 the USDA.

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. ”

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Romaine Contains Folate, Vitamin A, and Vitamin K

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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 the USDA. 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.”

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Lettuce Gives You Almost All Your Daily Vitamin A

Yulia von Eisenstein/Shutterstock

Portion 1 cup shredded

Calories 5

Carbs 1 g

Fiber .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 the USDA. 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.

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Butter Lettuce Is a Good Source of Vitamin A

Jordi Calvera Sole/Getty Images

Portion 1 cup shredded

Calories 7

Carbs 1 g

Fiber .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. ”

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Endive Leaves Are a Good Source of Folate

Claudia Totir/Getty Images

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 the USDA.

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.”

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Arugula Tastes Great, but Lacks Nutrients

Olena Ivanova/Getty Images

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 the USDA, 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.”

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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 the USDA. 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.”

Butter Lettuce – Healthier Steps

Butter lettuce sounds like a really interesting name, doesn’t it? Did you know that it has been the subject of many myths and urban legends because its name sounds like it would taste like butter? Let’s find out more about the butter leaf lettuce!

What is butter lettuce?

Butter lettuce, also known as Bibb lettuce, is a popular type of lettuce especially for sandwiches. It is a leaf that is commonly found in the United States and is known for its mild, buttery taste.

Some of the reasons why Butter lettuce has become a popular vegetable in recent years is due to its nutritional value, easy-to-grow nature, and ease of eating. There are many different kinds of butter lettuce that vary in size, shape, coloration, texture, and taste. Two common variations include red leaf lettuce and oakleaf lettuce. Red Butter Lettuce has green leaves with red margins on top of it, and Oakleaf Lettuce has green leaves with brown edges on top of it. You can find it at the farmer’s market and add it to your salad for flavor!

I absolutely love using butter lettuce in my sandwiches, such as on a Black Bean Burger, Chickpea Salad Sandwich, or Vegan BLT.

Butter lettuce nutrition:

Butter lettuce is actually a type of lettuce that has a lot of nutritional value. It contains antioxidants, phytochemicals, and omega-3 fatty acids. It is also low in calories and high in dietary fiber. Butter lettuce is also rich in potassium!

Many people think that butter lettuce is just a type of green leafy vegetable, but it is also rich in protein and calcium. It can be eaten raw or cooked for different purposes too.

Butter lettuce may assist in the development of bones:

Butter lettuce is an excellent source of calcium, folate, iron, and vitamin K. It has a high nutritional value which makes it an ideal food for people who are looking to maintain good bone health. The nutrient content of butter lettuce can provide benefits to both humans and animals such as promoting bone health. It should be noted that the nutrient content differs depending on the variety of butter lettuce consumed.

Butter lettuce promotes healthy reproduction:

One of the few benefits of butter lettuce includes the promotion of healthy reproduction. This can happen because of the presence of folate, which even though it is a significant nutrient for all of us plays a much important role for those who are at the age of reproduction.

It is imperative to eat items that contain folate, and a strong source is butter lettuce. It is recommended because it helps prevent any brain defects in your baby and also strengthens your baby’s spine. This means that you can also have it during pregnancy, as it keeps the folate-deficiency anemia which means getting nauseous, fatigue, headache, and even sore skin.

Butter lettuce helps in weight loss:

Butter lettuce is one of those foods that has been passed down from generation to generation. It is the best choice for people who are watching their weight. Did you know that lettuce is a good choice if you are trying to bridge the gap between micronutrients which becomes really hard to acquire when one is following a low-calorie diet?

Butter lettuce helps prevent inflammation:

Butter lettuce can easily help you lower your inflammation levels, especially because they contain Vitamin A, E, and K. Did you know that butter lettuce is highly rich in antioxidants? It is a popular salad ingredient that can help lower inflammation when eaten every day. Keep in mind the darker the lettuce is, the higher concentration of antioxidants it has.

Butter lettuce is heart healthy:

The heart-healthy benefits of butter lettuce have become prevalent in the last few years. It is full of vitamins, minerals, antioxidants, and fiber that help control cholesterol levels and blood pressure. The potassium in it can easily help in increasing HDL, which is the good cholesterol, and also contribute in the reduction of LDL, which is the bad cholesterol.

With the multiple benefits it provides, you should find the best way to store butter lettuce. Here’s what you need to know about it.

How to store butter lettuce?

There are many ways to store butter lettuce. The best option is to place the leaves in a bowl of water with ice cubes. This will keep them fresh for several days and stop it from drying out.

Another way to store butter lettuce is to wrap the leaves in paper towels and refrigerate for up to two days.

If you can find butter lettuce that still has the root attached, these will stay in the best condition since they are still living plants.

Bottom line:

The vegetable has a unique name and you may have not heard of it until today. But now that you know you can easily consume it on a routine basis to reap the benefits of this amazing kind of lettuce. It’s fresh and is excellent to make your sandwiches taste amazing!

More articles on vegetables:

1. Rosemary
2. Watercress
3. Tokyo Bekana
4. Thai Basil
5. Moringa
6. Arugula

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Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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description, features, recipes and useful properties

Oily lettuce is the common name for lettuce varieties (Lactuca sativa), a plant from the Aster family with light green edible leaves. Lettuce leaves are rich in vitamin E and feel covered with a thin layer of oil.

History of appearance

Homeland of lettuce is not defined, but historians know about the cultivation and use of this plant for food long before our era. It was grown and used in cooking in China, Ancient Egypt, Persia, Ancient Greece and Rome. The word “salad” appeared thanks to the Italians, where the word salata meant salty greens.

The use of lettuce is also known in Spain. In the 8th-9th centuries, its leafy varieties were actively grown there. In other European countries, lettuce began to be used in the 16th century, and in Russia it began to be grown in the middle of the 17th century. Oily lettuce includes several varieties of this plant with delicate oily leaves, from which at one time even oil was obtained.

In the past few decades, the plant has become very popular due to the increased interest in a healthy lifestyle and proper nutrition.

Benefits and harms

Oily lettuce is a low-calorie, hypoallergenic and dietary product. It contains vitamins of group B, vitamins A, D, PP, beta-carotene. The product is especially rich in vitamins E and K. Regular use of oily salad in food improves the condition of the skin, nails and hair, slows down the aging process, helps maintain women’s health, and is a prevention of cancer.

A rich list of minerals that make up the product helps to strengthen the immune system, improve digestion and thyroid function, and reduce blood cholesterol levels. Oily salad is good for the eyes.

Oily lettuce has few contraindications. It should not be included in the diet for gout, urolithiasis and acute gastrointestinal diseases.

What a buttery salad taste

Buttery lettuce leaves are juicy, have a delicate, slightly sweet taste and almost no smell.

As it is

Butter salad is most often eaten raw, but the plant can be consumed stewed and boiled, especially headed varieties. Buttered lettuce leaves are combined with other types of lettuce, they are used together with fresh vegetables, used to create snacks and as a decoration for dishes, eaten as a separate dish.

How and how much to store

Oily lettuce should be stored at +2…+10 °C for no more than 21 days.

Curious facts

• Even in cold climates lettuce can be grown all year round in greenhouses, greenhouses and even at home on the windowsill.

• Oily lettuce should not be stored for a long time. The less time has passed from the moment of cutting the salad until it hits the table, the more useful properties it retains.

• There are many varieties of oily lettuce. Varieties are especially common on sale: cabbage, Russian size, Lettuce Augusta, Rost, Crassini and others.

• Oily lettuce is not cut with scissors or a knife – it is customary to tear the leaves with your hands.

Everything you need to know about butter salad

If you want to make your dish soft and tender, add butter salad to it. You can also use it instead of pita bread or rice paper to make rolls, add it to sandwiches or decorate main dishes.

Source: www.pixabay.com Buttered lettuce is a type of lettuce with large, soft leaves and a delicate texture that gives it its name. It has a mild flavor with a touch of floral sweetness that pairs well with the sharp flavors of cheeses, citrus fruits or meats.

Depending on the variety, the color of the leaves can vary from bright green to dark purple. Lettuce is often sold in pots of soil to keep the plant fresh. When buying, you should choose dense heads, but wilted leaves and brown spots should make you leave the plant on the store shelf.

Benefits

Despite the name, butter salad has almost no calories, 100 grams contains only 13 calories, but a lot of water and essential nutrients such as vitamin K, important for wound healing, folic acid, which helps to cope with anemia, vitamin A, supporting healthy skin and bones.

Source: www.pixabay.com Butter salad contains some potassium, manganese and vitamin C. It contains more iron than other types of lettuce. We need iron to create red blood cells, but it is worth considering that the iron contained in butter salad is non-heme, that is, it is difficult for the body to absorb it without vitamin C. And although it is found in butter salad, it is better to add bell pepper or lemon juice to the salad.

Lettuce is also a good source of antioxidants that help protect cells from free radical damage. In addition to antioxidant vitamins A and C, butter lettuce contains a powerful group of antioxidants called carotenoids, including beta-carotene, lutein, and zeaxanthin. These substances help maintain healthy vision and protect against macular degeneration.

How to store and prepare

If you bought lettuce in a pot with earth, it will be able to lie in the refrigerator for quite a long time, due to the fact that the roots are nourished. If you cut the leaves, but did not use them immediately, then you should wash them, dry them, wrap them first in a paper towel, then in a plastic bag and put them in the refrigerator. Do not keep lettuce close to the back of the refrigerator, as this can cause the leaves to freeze and wilt quickly.

Source: www.pixabay.com Avocado Radish Butter Salad

– 1 Washed and Dried Butter Salad
– 1 peeled and diced avocado
– 4 radishes, sliced ​​
– 2 tablespoons chopped greens
– 6 tablespoons olive oil
– 1 tbsp Dijon mustard
– juice of one lemon
– salt and pepper to taste.

Place the lettuce, avocado and radish in a bowl. Mix oil with mustard, lemon juice and seasonings.