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Ranking 14 Top Salad Greens 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.

Leafy salad greens have been linked to a number of health benefits. In particular, research has found they 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.

1. Kale

Portion: 1 cup raw

Calories: 31.1

Carbs: 1 gram (g)

Fiber: 0.8 g

Protein: 0.6 g

Why It’s Healthy 

Kale takes the No. 1 spot on our list. According to the U.S. Department of Agriculture (USDA), just 1 cup of cooked kale meets 19 percent of your daily requirement for vitamin A, although the amount required varies depending on age and gender.

 Vitamin A helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys.

A cup of cooked kale 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.

 It also contains over four times your daily requirement of vitamin K. Vitamin K is crucial in the forming of proteins necessary for normal blood clotting, building stronger bones, and protection against osteoporosis.

While slightly higher in calories than other greens, one cup of cooked kale provides about 18 percent of your daily requirement of calcium.

 Calcium 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

2. Spinach

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. The deep, vibrant color of spinach hints at its healthy nutritional profile, with 1 cup of raw spinach having 16 percent of your daily requirement of vitamin A, and all your daily vitamin K.

One cup of cooked spinach contains a great deal of iron. Daily requirements for iron vary greatly by age and gender, but for men ages 19 to 50, that’s one third of your daily requirement. Aside from the rich iron content, cooked spinach holds 50 percent of your daily required vitamin C. Cooked spinach also contains more folate than most salad greens, according to Kennedy. Folate is important because it helps convert the food you eat into energy and produces healthy red and white blood cells.

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.” Alternatively, pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad.

3. Beet Greens

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. I cup of raw beet greens contain almost 100 percent of your daily requirement of vitamin A and all your daily vitamin K.

Meal Prep Inspo

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

4. Swiss Chard

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 mg per cup), it’s still only 3 percent of the maximum recommended daily amount. One cup of raw Swiss chard also has more than double your daily requirement of vitamin K, almost 100 percent of your daily requirement of vitamin A if you’re a woman (75 percent if you’re a man), and 12 percent of your daily requirement of vitamin C, per the USDA.

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!” Consider combining chard with a few other greens to make your own mix.

5. Dandelion Greens

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, they contain about 20 percent of your daily requirement of vitamin C.

 Dandelion greens are also high in calcium, iron, and 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.

6. Mustard Greens

Portion: 1 cup raw

Calories: 15

Carbs: 3 g

Fiber: 1.8 g

Protein: 2 g

Why They’re Healthy

One cup of raw mustard greens gives you almost half 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.

7. Collard Greens

Portion: 1 cup raw

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, 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.”

8. Watercress

Portion: 1 cup raw

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 of raw cress fulfills almost three-quarters of your daily value of vitamin K and is a good source of vitamin C, containing 16 percent of your daily requirement.

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.”

9. Romaine

Portion: 1 cup shredded

Calories: 5

Carbs: 1 g

Fiber: 0.05 g

Protein: 0.05 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 bring about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K.

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.”

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.

10. Leaf Lettuce

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.

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. 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.

11. Butter Lettuce

Portion: 1 cup shredded

Calories: 7

Carbs: 1 g

Fiber: 0.6 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.”

12. Endive Leaves

Portion: 1 cup raw

Calories: 8

Carbs: 2 g

Fiber: 1.6 g

Protein: 0.6 g

Why It’s Healthy

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

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.”

13. Arugula

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 when it comes to nutritional content, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium.

 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.”

14. Iceberg Lettuce

Portion: 2 cups chopped

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.”

The Takeaway

Leafy salad greens are an excellent source of nutrition overall. They are particularly great sources of nitrates and several vitamins, including vitamin K, vitamin C, and some B vitamins. That said, not all salad greens are created equal. Your top options when it comes to nutrition include kale, spinach, beet greens and Swiss chard.

Greens are easy to add to almost any meal, either as a sautéed side dish or as part of a salad, or even a sandwich topping. As with all foods, the key is to have a variety and balance, so try eating as many of these healthy, nutrition-dense vegetables as you can.

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