What are 4 of the most nutrient dense vegetables to add to your diet according to the CDC?

October 31, 2025 •

4 min read

According to a Centers for Disease Control and Prevention (CDC) study, watercress received a perfect nutrient density score of 100. This landmark report, which ranked 47 "powerhouse" fruits and vegetables based on their concentration of 17 key nutrients per calorie, also identified several other top performers, including 4 of the most nutrient dense vegetables to add to your diet according to the CDC.

Quick Summary

An overview of four standout vegetables identified by the CDC for their high nutrient-to-calorie ratio. This guide details the health benefits and practical ways to include these powerhouse foods in your daily meals.

Key Points

Watercress Ranks First: According to a CDC study, watercress is the most nutrient-dense vegetable with a perfect score of 100, rich in Vitamins K, A, and C.
Top Greens are Leafy: The top four vegetables identified by the CDC—watercress, Chinese cabbage, chard, and beet greens—are all leafy greens, known for their low-calorie and high-nutrient profiles.
Cruciferous and Versatile: Chinese cabbage and chard offer significant nutritional benefits and are versatile in cooking, fitting into various cuisines.
Consider Cooking for Nutrient Absorption: Cooking greens like chard and beet greens can help reduce oxalate content, improving the body's ability to absorb essential minerals.
Boost Health and Fight Disease: Regularly consuming these powerhouse vegetables can improve cardiovascular health, bone density, and eye health, and help protect against certain chronic diseases due to their antioxidant content.

The Centers for Disease Control and Prevention (CDC) has provided a definitive ranking of "powerhouse" fruits and vegetables (PFVs), which are foods with high nutrient density. By analyzing the concentration of 17 key nutrients—including potassium, fiber, protein, calcium, iron, and vitamins A, C, and K—per calorie, researchers established a hierarchy of nutritional superstars. While watercress topped the list, several other leafy greens followed closely behind, offering immense health benefits. Incorporating these foods can significantly improve overall health and potentially lower the risk of chronic diseases such as heart disease and cancer.

Understanding the CDC's "Powerhouse" Ranking

Published in 2014, the CDC study sought to define and rank foods that provide the most health-promoting nutrients for the fewest calories. The nutrient density score was based on a comprehensive evaluation, providing a valuable tool for health-conscious consumers. This list moves beyond popular conceptions of "superfoods" to provide a data-backed look at the most nutritionally potent produce available. All top-tier vegetables are leafy greens, a testament to their exceptional nutritional value and low-calorie content.

1. Watercress: The Top-Ranked Leafy Green

With a perfect score of 100, watercress is officially the most nutrient-dense vegetable, according to the CDC. This aquatic plant has a peppery, slightly spicy flavor and is exceptionally rich in health-boosting compounds.

Nutrient Profile and Health Benefits

High in Vitamins A, C, and K: A single cup provides over 100% of the daily recommended value for Vitamin K, crucial for blood clotting and bone health. It's also packed with immune-supporting Vitamin C and vision-promoting Vitamin A.
Rich in Antioxidants: Watercress contains powerful antioxidants, including beta-carotene and phenylethyl isothiocyanate (PEITC), which help combat oxidative stress and inflammation. Research suggests PEITC may also have cancer-fighting properties.
Mineral Rich: It offers significant amounts of calcium, magnesium, and potassium, all essential for heart and bone health.
Low in Calories: Despite its robust nutrient profile, watercress is incredibly low in calories, making it a stellar addition to any diet.

Incorporating Watercress into Your Diet

Add it to salads or sandwiches for a peppery kick.
Blend it into smoothies for a nutrient boost.
Use it as a garnish for soups and main dishes.
Sauté it lightly with garlic for a simple side dish.

2. Chinese Cabbage: A Nutrient-Dense Crucifer

Coming in second on the CDC's list with a score of 91.99, Chinese cabbage (which includes bok choy and Napa cabbage) is a versatile and nutrient-packed vegetable. Its mild, sweet flavor makes it a fantastic culinary addition.

Nutritional Highlights and Culinary Uses

Vitamins C, K, and Folate: Chinese cabbage is an excellent source of these key vitamins, supporting immune function, blood clotting, and cell growth.
Antioxidants: As a cruciferous vegetable, it contains phytochemicals like glucosinolates, which convert into potent cancer-fighting compounds when chewed.
Calcium: Bok choy, a variety of Chinese cabbage, is a particularly good source of calcium.
Versatile in Cooking: Its mild flavor and crisp texture work well in stir-fries, soups, and salads.

3. Chard: The Colorful and Potent Green

Chard, also known as Swiss chard, ranked third with a nutrient density score of 89.27. The colorful stems and earthy-tasting leaves are packed with vitamins and minerals, though it is higher in oxalates than other top greens, so cooking is recommended to reduce this compound.

Key Nutrients and Best Practices

Vitamin K Champion: Chard is a fantastic source of Vitamin K, essential for bone health.
Rich in Vitamins A and C: It provides a healthy dose of both vision-promoting and immune-boosting vitamins.
Mineral-Rich: A great source of potassium, magnesium, and iron.
Preparation: Sautéing or steaming chard helps reduce its oxalate content, making its nutrients more bioavailable.

4. Beet Greens: A Vitamin and Mineral Powerhouse

Often discarded, the leafy tops of beets, or beet greens, are a nutritional goldmine. They scored 87.08 on the CDC's list, placing them fourth among vegetables. These greens taste similar to spinach but with a more intense flavor.

Rich in Antioxidants and Essential Minerals

Vitamins A and C: Beet greens are a robust source of vitamins A and C, offering antioxidant protection.
Iron and Zinc: They contain respectable quantities of essential minerals like iron and zinc, supporting red blood cell production and immune function.
Antioxidant Power: Like beets, the greens contain powerful antioxidants that protect cells from damage.
Oxalates: Similar to chard, beet greens are high in oxalates and are best consumed cooked to reduce this compound.

Comparison of CDC's Top Nutrient-Dense Vegetables


Feature	Watercress	Chinese Cabbage	Chard	Beet Greens
Nutrient Density Score (CDC)	100.00	91.99	89.27	87.08
Key Vitamins	K, A, C	C, K, Folate	K, A, C	A, C
Key Minerals	Calcium, Magnesium, Potassium	Calcium	Potassium, Magnesium, Iron	Iron, Zinc
Best Preparation	Raw, lightly cooked	Raw, stir-fried, steamed	Cooked (sautéed, steamed)	Cooked (sautéed, steamed)
Flavor Profile	Peppery, spicy	Mild, sweet	Earthy, slightly bitter	Intense, earthy
Antioxidants	PEITC, Beta-carotene	Glucosinolates	Polyphenols	Carotenoids

Conclusion: Adding These Greens to Your Diet

Integrating these four highly nutrient-dense vegetables into your diet is a simple yet effective way to boost your overall health. The CDC's ranking provides a scientifically backed guide to help you make informed choices that maximize your nutritional intake. By rotating these powerhouse greens, you ensure a wide variety of vitamins, minerals, and antioxidants that support everything from immune function to eye and bone health. While watercress takes the top spot, Chinese cabbage, chard, and beet greens are all excellent contenders that can be easily incorporated into everyday meals. For more details on the original study, you can refer to the CDC's official publication: Defining Powerhouse Fruits and Vegetables.

Start small by adding a handful of spinach or beet greens to your next smoothie, or try swapping regular cabbage for Chinese cabbage in your next stir-fry. Embracing these leafy green champions will put you on a direct path to better health, supported by the science from the nation's leading health authority.

Frequently Asked Questions

The CDC created the list to identify foods that are most strongly associated with reduced chronic disease risk based on their high nutrient density. This helps consumers make healthier food choices based on scientific data.

Nutrient density is the concentration of beneficial nutrients per calorie in a food. The CDC study scored foods based on how well they provide 17 key nutrients, including vitamins and minerals, per calorie consumed.

Watercress received a perfect score of 100 on the CDC's nutrient density scale, placing it at the top of the powerhouse foods list.

While both raw and cooked versions are healthy, cooking can reduce certain compounds like oxalates in vegetables like chard and beet greens, potentially improving mineral absorption. However, cooking can also decrease some heat-sensitive vitamins like C, so a variety of preparations is best.

Yes, the CDC study listed over 40 powerhouse fruits and vegetables. Greens like spinach and kale also ranked highly and offer excellent nutritional benefits, so they make great substitutes if the top four are unavailable.

Due to their high antioxidant, vitamin, and mineral content, regularly consuming these vegetables can help support heart health, bone health, eye health, and potentially reduce the risk of certain cancers.

Oxalates are natural compounds found in many plants, especially greens like spinach, chard, and beet greens. They can bind to minerals like calcium, making them less available for absorption. For individuals prone to kidney stones, moderation or cooking these vegetables is often recommended.