That’s out of 100, folks—and it’s not kale.
“To a large extent, the best vegetables for you are those that appeal to your palate and agree with you. I highly recommend listening to your body, in that the foods you eat, including vegetables, should leave you feeling satisfied and energized,” say Dr. Joseph Mercola.
We agree with this statement—but we were fascinated to find out that when a researcher from William Paterson University analyzed the levels of 17 nutrients in food, a surprise veggie topped the list. The study calculated how many of these nutrients: Potassium, Fiber, Protein, Calcium, Iron, Thiamin, Riboflavin, Niacin, Folate, Zinc, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, and Vitamin K, were included per calorie of energy based on a 2,000-calorie-a-day diet. The higher the value, the more nutrient dense the food is.
Behold:
| Item | Nutrient Density Score |
| Watercress | 100.00 |
| Chinese cabbage | 91.99 |
| Chard | 89.27 |
| Beet green | 87.08 |
| Spinach | 86.43 |
| Chicory | 73.36 |
| Leaf lettuce | 70.73 |
| Parsley | 65.59 |
| Romaine lettuce | 63.48 |
| Collard green | 62.49 |
| Turnip green | 62.12 |
| Mustard green | 61.39 |
| Endive | 60.44 |
| Chive | 54.80 |
| Kale | 49.07 |
| Dandelion green | 46.34 |
| Red pepper | 41.26 |
| Arugula | 37.65 |
| Broccoli | 34.89 |
| Pumpkin | 33.82 |
| Brussels sprout | 32.23 |
| Scallion | 27.35 |
| Kohlrabi | 25.92 |
| Cauliflower | 25.13 |
| Cabbage | 24.51 |
| Carrot | 22.60 |
| Tomato | 20.37 |
| Lemon | 18.72 |
| Iceberg lettuce | 18.28 |
| Strawberry | 17.59 |
| Radish | 16.91 |
| Winter squash (all varieties) | 13.89 |
| Orange | 12.91 |
| Lime | 12.23 |
| Grapefruit (pink and red) | 11.64 |
| Rutabaga | 11.58 |
| Turnip | 11.43 |
| Blackberry | 11.39 |
| Leek | 10.69 |
| Sweet potato | 10.51 |
| Grapefruit (white) | 10.47 |
Watercress! Martha Stewart says: “Watercress is a small, crisp member of the mustard family that’s slightly bitter with a hint of pepper.” Click here for 31 recipes from Martha that include watercress (think lots of salads).
For more on this study, including tons of vegetable tips, click here.