What is more healthier than spinach? A deeper look into leafy greens

November 1, 2025 •

4 min read

According to a CDC nutrient density study, watercress scored a perfect 100, surpassing spinach and earning its spot as a top powerhouse vegetable. This raises a key question for many health-conscious individuals: is there truly something out there that is more healthier than spinach?

Quick Summary

Many leafy greens compete with spinach's nutritional profile, with some excelling in specific vitamins or minerals. Choosing the right one depends on your health goals, but variety is key to gaining a full spectrum of benefits.

Key Points

Watercress Leads Nutrient Density: According to CDC analysis, watercress ranks highest for overall nutrient density, surpassing spinach with a perfect score.
Kale Dominates in Vitamin C: Kale provides significantly more Vitamin C and calcium than spinach, supporting immune function and bone health.
Collard Greens Offer High Vitamin K and Fiber: These greens are an excellent source of bone-building Vitamin K and dietary fiber.
Swiss Chard Provides Vitamins A and K: This colorful green is packed with Vitamins A and K, as well as powerful antioxidants.
Variety is Key for Optimal Health: To gain the widest range of vitamins and minerals, eating a mix of leafy greens like arugula, bok choy, and beet greens is the best strategy.
Nutrient Absorption Matters: Pair iron-rich greens like spinach with Vitamin C sources to enhance iron absorption, as spinach contains compounds that can inhibit it.
Consider Cooking Methods: The way greens are prepared can affect their nutritional content. For instance, cooking can reduce oxalates in spinach, improving mineral absorption.

Understanding the 'Healthier' Debate

When we talk about whether one food is "healthier" than another, the answer is rarely simple. Spinach, long regarded as a nutritional superstar, is an incredible source of Vitamin K, Vitamin A, and folate. However, other leafy greens and vegetables can outperform it in specific nutrient categories. The idea of a single "healthiest" food is a myth; a balanced diet rich in a variety of vegetables provides the broadest range of vitamins, minerals, and phytonutrients. The best approach is to understand what different vegetables offer and choose according to your nutritional needs and taste preferences.

The Top Contenders for the 'Healthiest Green' Title

While spinach holds its own, several other greens have notable nutritional advantages that make them strong contenders. Here is a look at some powerhouse alternatives.

Watercress: The CDC Powerhouse

Topping the list of a CDC-conducted study on nutrient-dense produce was watercress, which scored a perfect 100. This peppery, aquatic plant is exceptionally high in:

Vitamin K: Essential for blood clotting and bone health.
Vitamin C: A powerful antioxidant that supports the immune system.
Antioxidants: High levels of antioxidants help combat oxidative stress and may lower the risk of chronic diseases.
Other Nutrients: It also provides a good source of Vitamin A, calcium, and magnesium.

Kale: A Leader in Vitamin C and Calcium

Kale has earned its reputation as a superfood, and for good reason. It is a fantastic source of several key nutrients, sometimes exceeding spinach.

Vitamin C: Raw kale contains more than twice the amount of Vitamin C as spinach.
Calcium: For strong bones, kale offers a significant plant-based source of calcium, containing more than spinach.
Fiber: Kale is a fiber powerhouse, promoting healthy digestion and heart health.

Collard Greens: Excellent for Bone Health and Fiber

These hearty, Southern favorites are nutritional giants, particularly when cooked.

Vitamin K: One cup of cooked collard greens provides a massive dose of Vitamin K, far exceeding the daily recommended value and potentially more than spinach.
Calcium: A single cup of cooked collard greens offers a high amount of non-dairy calcium.
Fiber: Collards are very high in dietary fiber, which aids digestion and can help lower cholesterol.

Swiss Chard: High in Vitamins A and K

Belonging to the same family as spinach and beets, Swiss chard is a colorful and nutrient-rich option.

Vitamins K and A: A cup of cooked Swiss chard provides an impressive amount of Vitamins K and A, which support bone health, vision, and immune function.
Magnesium: It is an excellent source of magnesium, which is crucial for muscle and nerve function.
Antioxidants: Swiss chard is loaded with antioxidants, including flavonoids that offer anti-inflammatory properties.

Other Highly Nutritious Greens

Beet Greens: These often-discarded leaves are packed with more nutrients than the beet root itself. They are high in Vitamins K, C, and A, as well as minerals like potassium.
Arugula: With a distinct peppery flavor, arugula is rich in calcium, potassium, and Vitamins A, C, and K. It is also high in nitrates, which can improve blood flow.
Bok Choy: This Chinese cabbage is a great source of Vitamin C, folate, and calcium, supporting bone and immune health.

Comparing the Greens: A Nutritional Breakdown

Here is a side-by-side comparison of 1 cup of cooked greens, highlighting some key differences based on average nutrient values from sources like the USDA.


Nutrient	Spinach (cooked)	Watercress (raw)	Kale (cooked)	Swiss Chard (cooked)	Collard Greens (cooked)
Vitamin K	Very High	High	Very High	Very High	Very High
Vitamin C	Good	Excellent	Excellent	Good	Excellent
Vitamin A	Good	Excellent	Good	Excellent	Excellent
Calcium	Good	Moderate	Good	Good	Excellent
Iron	Excellent	Moderate	Good	Good	Good
Fiber	Good	Moderate	Excellent	Excellent	Excellent

Why Variety Trumps a Single 'Healthiest' Choice

As the comparison table shows, each green has a slightly different nutritional profile. Choosing just one as the "healthiest" means missing out on the unique benefits of others. A varied approach to your diet, often referred to as "eating the rainbow," ensures you receive a broader spectrum of nutrients. For example, while spinach has more iron per serving than kale, kale is higher in vitamin C, which is crucial for maximizing the body's iron absorption. Likewise, some people may benefit from the lower oxalate content in kale compared to spinach, which is relevant for individuals prone to kidney stones. The best strategy is to rotate your greens throughout the week. Add spinach to your morning smoothie, use peppery arugula in a lunch salad, and include sautéed Swiss chard or collards in your dinner.

Conclusion: The Final Verdict on What is More Healthier than Spinach?

The search for what is more healthier than spinach reveals that it's less about finding a single champion and more about embracing a diverse cast of nutrient-rich characters. Watercress leads the pack in terms of overall nutrient density, but other greens like kale, collard greens, and Swiss chard offer specific nutritional advantages. The ultimate winner in the "healthier than spinach" debate is simply a varied, well-rounded diet that incorporates all these powerful leafy greens, each bringing its own unique benefits to the table. For a deeper nutritional comparison between common greens, visit Healthline's guide: Spinach vs. Kale: Is One Healthier?.

Frequently Asked Questions

A study by the Centers for Disease Control and Prevention (CDC) ranked watercress as the most nutrient-dense vegetable, giving it a perfect score of 100 based on its content of 17 key nutrients.

Yes, raw kale contains more than twice the amount of vitamin C as raw spinach. Vitamin C is a powerful antioxidant that supports immune health.

Both spinach and kale are great for bone health due to their high vitamin K content. However, greens like collard greens and turnip greens are exceptionally high in both calcium and vitamin K, making them strong choices.

Spinach contains compounds that can inhibit iron absorption. To maximize it, pair spinach with a source of vitamin C, such as citrus fruits or red peppers, in the same meal.

Spinach is high in oxalates, which can contribute to kidney stone formation in some individuals. Good low-oxalate alternatives include kale, bok choy, and collard greens.

Both raw and cooked spinach are healthy. Cooking spinach can reduce its oxalate levels, which may improve the absorption of minerals like iron and calcium. However, some heat-sensitive nutrients may decrease.

Eating a variety of leafy greens ensures you receive a broader range of nutrients, as each green has a unique nutritional profile. A varied diet maximizes your intake of different vitamins, minerals, and health-boosting phytonutrients.