What is the Densest Vegetable? Unpacking Nutrient and Calorie Content

January 9, 2026 •

3 min read

A study by the CDC identifies watercress as the most nutrient-dense vegetable, scoring a perfect 100. The answer to what is the densest vegetable hinges on the measurement: nutrient content or caloric concentration.

Quick Summary

The 'densest' vegetable is measured by nutrients per calorie or calories per serving. Watercress leads in nutrient density, while starchy vegetables like peas or potatoes have higher caloric density.

Key Points

Watercress has the most nutrients: A CDC study ranked watercress highest for nutrients relative to calories.
'Dense' can mean nutrients or calories: It can refer to nutrients per calorie (nutrient density) or calories per weight (calorie density).
Leafy greens are nutrient-dense: Vegetables like watercress, spinach, and kale are rich in vitamins, minerals, and antioxidants with few calories.
Starchy vegetables are calorie-dense: Root vegetables and legumes such as potatoes, parsnips, and peas are higher in calories and carbohydrates.
Both are healthy: A balanced diet includes both nutrient-dense and calorie-dense vegetables.

Understanding Density in Vegetables

The term "density" can be unclear when discussing vegetables. It refers to two different aspects:

Nutrient Density: This indicates the amount of beneficial compounds, like vitamins and minerals, in a food compared to its calorie content. A vegetable high in nutrient density provides many nutrients with few calories, supporting overall health.
Calorie Density: This measures the number of calories in a specific amount of food. Vegetables with high calorie density, such as starchy vegetables, have a higher caloric load from carbohydrates and sugars. These provide more energy but may not be the most nutritious.

Vegetables with the Highest Nutrient Density

When considering nutritional value, watercress is the top choice. A 2014 CDC study ranked vegetables by nutrient density, with watercress at the top. Other leafy greens also provide essential vitamins and minerals with minimal calories.

Watercress (100.00 score): Rich in vitamins K, A, and C, and contains antioxidants. It is versatile in salads, soups, and sandwiches.
Chinese Cabbage (91.99 score): Also known as napa cabbage, it's high in vitamins C, K, and folate and has anti-inflammatory properties. It is common in Asian cuisines.
Swiss Chard (89.27 score): Similar in flavor to spinach, chard is a source of vitamins A, C, and K, as well as minerals like magnesium and manganese. It can be sautéed, stir-fried, or used raw.
Beet Greens (87.08 score): The leafy tops of beets contain vitamins A and C, along with other minerals. They can be cooked like spinach or chard.
Spinach (86.43 score): A classic leafy green, spinach is packed with vitamins A, C, and K, plus iron and calcium. It is easy to incorporate into almost any meal.

Vegetables with the Highest Calorie Density

These vegetables have a higher concentration of calories, primarily from carbohydrates and sugars. They are still healthy but offer more energy.

Peas: With about 67 kilocalories per 100 grams, peas are higher in sugar and protein than many other vegetables.
Parsnips: A root vegetable in the carrot family, parsnips have a sugar content of over 10%, giving them a higher caloric count per 100 grams than beets.
Sweet Potatoes: These roots are dense in carbohydrates and beta-carotene, providing more calories and energy than white potatoes.
Potatoes: Potatoes are a staple carbohydrate source, often higher in calories due to their starch content, but they are also a nutrient-dense source of potassium and vitamin C.

Nutrient vs. Calorie Density: A Comparison


Feature	Nutrient-Dense Vegetables	Calorie-Dense Vegetables
Primary Goal	Maximize nutrients per calorie	Maximize energy per serving
Best for	Overall health, weight management	Sustained energy, active lifestyles
Typical Examples	Watercress, Kale, Broccoli, Spinach	Potatoes, Sweet Potatoes, Parsnips, Peas
Nutrient Content	High in vitamins and minerals	High nutrient content, but more calories per unit weight
Calorie Count	Low per serving	Higher per serving, mainly from starch/sugars

The Importance of Vegetable Density

Focusing on nutrient-dense vegetables aids in weight management and supports overall health. They allow for a high volume of food with fewer calories. Fiber and water content help promote fullness. For example, a large salad with watercress and spinach provides health benefits and satiety with minimal calories.

Calorie-dense vegetables like sweet potatoes and peas are excellent for those with higher energy needs, like athletes. They provide sustained energy and essential nutrients. A baked potato with the skin is a good source of fiber and potassium.

A varied diet with both types of vegetables ensures a wide range of nutrients and meets energy needs effectively.

Conclusion

The "densest vegetable" depends on the definition of density. For maximum nutrient intake relative to calories, watercress is the densest, according to the CDC. If "dense" refers to caloric content, starchy vegetables like potatoes and parsnips are highest. Both types are essential in a balanced diet. Understanding the difference helps make informed food choices for weight management, athletic performance, and overall health.

For more information, see the CDC report on powerhouse fruits and vegetables(https://www.cdc.gov/pcd/issues/2014/13_0390.htm).

Frequently Asked Questions

Nutrient-dense foods have many nutrients for few calories, while calorie-dense foods have many calories per weight or volume.

In a CDC study, watercress received a perfect score for its nutrient-to-calorie ratio. It is high in vitamins K, A, and C for its calories.

No, calorie-dense vegetables are not unhealthy. They provide energy and nutrients like fiber, vitamins, and minerals.

For optimal health, eat a variety of both nutrient-dense and calorie-dense vegetables to get a range of nutrients.

Add nutrient-dense vegetables like watercress and spinach to salads and smoothies. Calorie-dense options like potatoes and peas work well in soups or as a side dish.

Other nutrient-dense vegetables include Chinese cabbage, Swiss chard, beet greens, and spinach.

Cooking can reduce some nutrients, especially water-soluble vitamins. However, for nutrient-dense foods, the change is often minimal, and cooking can make some nutrients more available.