What is the most nutritious plant to eat? Unveiling the Nutrient Champion

October 6, 2025 •

3 min read

According to a 2014 study by the Centers for Disease Control and Prevention (CDC), watercress received a perfect nutrient density score of 100, making it statistically the most nutritious plant to eat. This ranking evaluated 47 different powerhouse fruits and vegetables based on their concentration of 17 key nutrients.

Quick Summary

Watercress is scientifically ranked as the most nutrient-dense plant, with other leafy greens and colorful vegetables also scoring highly. Its low-calorie profile and high vitamin content make it an exceptional addition to a healthy eating plan. Eating a variety of these nutrient-dense plant foods is crucial for overall health and well-being.

Key Points

Watercress is Number One: A CDC study ranked watercress with a perfect 100 nutrient density score, positioning it as the most nutritious plant analyzed.
Rich in Key Vitamins: Watercress is especially high in vitamins K, C, and A, which are vital for bone health, immune function, and vision.
Contains Powerful Antioxidants: This leafy green is a source of beta-carotene and lutein, which protect against cellular damage and may reduce chronic disease risk.
Low Calorie, High Impact: As a low-calorie, high-water-content food, watercress is excellent for boosting nutrient intake without adding significant calories.
Variety is Crucial: While watercress is a top contender, incorporating a variety of nutrient-dense plants like kale, spinach, and broccoli ensures a broader spectrum of essential nutrients.
Easy to Add to Meals: Watercress can be enjoyed raw in salads, blended into smoothies, or cooked lightly in soups and stir-fries.

The Unrivaled Champion: Watercress

A 2014 study by the CDC ranked watercress (Nasturtium officinale) as the most nutrient-dense 'powerhouse' vegetable, giving it a perfect score of 100 out of 100. This ranking was based on its high concentration of 17 key nutrients per calorie. As a member of the cruciferous vegetable family, which includes broccoli and kale, watercress is recognized for its health benefits and slightly peppery flavor.

The Stellar Nutritional Breakdown of Watercress

Watercress is exceptionally rich in several important vitamins and minerals. {Link: Food & Wine https://www.foodandwine.com/what-is-watercress-11700513}.

Key nutrients in watercress include:

Vitamin K: Essential for bone health and blood clotting.
Vitamin C: Supports immune function, aids iron absorption, and acts as an antioxidant.
Vitamin A: Important for vision, immune health, and skin.
Antioxidants: Contains beneficial antioxidants like beta-carotene and lutein that help protect cells from damage.
Minerals: Provides calcium, manganese, and potassium.

The Health Benefits of Watercress

Consuming watercress can offer several health advantages:

Bone Health: High vitamin K content contributes to strong bones.
Eye Protection: Lutein and zeaxanthin can help protect against age-related macular degeneration.
Heart Health: Nitrates in watercress may help with blood vessel dilation and potentially lower blood pressure.
Skin Health: Antioxidants support healthy skin and may help with signs of aging.
Immune System: Vitamin C supports the body's immune defenses.

Other Nutrient-Dense Plant Powerhouses

While watercress leads the pack, a variety of other plants are also highly nutritious and essential for a balanced diet. Other top-ranking plants from the CDC study include:

Chinese Cabbage (Bok Choy): Rich in vitamins K, A, C, and selenium.
Swiss Chard: A good source of vitamins K, A, C, potassium, and magnesium.
Beet Greens: Contain vitamins A, K, iron, and magnesium.
Spinach: Provides iron, calcium, vitamins A, C, K, and antioxidants.
Kale: High in vitamins A, C, K, calcium, and potassium.

Comparison Table: Watercress vs. Other Superfoods

Here is a comparison of watercress and other highly nutritious plants based on the CDC's 2014 study:


Feature	Watercress	Chinese Cabbage	Spinach	Kale
CDC Nutrient Density Score	100.00	91.99	86.43	49.07
Calorie Count (per 100g raw)	~11 kcal	~13 kcal	~23 kcal	~50 kcal
Key Vitamins	K, A, C	K, A, C	A, C, K, Folate	K, A, C, B6
Key Minerals	Calcium, Potassium	Calcium, Iron, Selenium	Iron, Calcium, Potassium	Calcium, Potassium
Antioxidants	Beta-carotene, Lutein	Beta-carotene	Beta-carotene, Lutein	Carotenoids, Flavonoids

Maximizing Your Nutrient Intake

Incorporating diverse nutrient-dense plants into your diet is the best strategy for getting a wide range of vitamins, minerals, and antioxidants. Aim for a variety of colorful fruits and vegetables.

Practical Ways to Eat Watercress

Watercress's peppery flavor works well in numerous dishes:

Salads: Add fresh watercress to salads for a peppery note.
Smoothies: Blend watercress into smoothies for a nutritional boost.
Cooked Dishes: Stir watercress into soups or sauces at the end of cooking.
Sautéed: Lightly sauté with garlic and olive oil.
Sandwiches: Use as a flavorful alternative to lettuce.

The Importance of Variety in Your Diet

Eating a variety of nutrient-rich plants ensures you get a broader spectrum of beneficial nutrients. Each plant offers unique compounds that contribute to overall health. Focus on incorporating a 'rainbow' of different colored produce into your meals.

Conclusion: More Than a Single Plant

While watercress was identified in a CDC study as the most nutrient-dense plant, a truly healthy diet emphasizes variety. Watercress is an excellent source of vitamins A, C, and K, among other nutrients, making it a valuable addition to your meals. By combining watercress with a range of other nutrient-rich plants like spinach, kale, and Chinese cabbage, you can build a diverse and healthy eating plan. A diverse diet is key to providing your body and mind with optimal nourishment.

For further details on the CDC's study regarding powerhouse fruits and vegetables, you can find the official report online. {Link: CDC https://www.cdc.gov/pcd/issues/2014/13_0390.htm}

Frequently Asked Questions

Nutrient density refers to the amount of beneficial nutrients, such as vitamins, minerals, and antioxidants, that a food contains relative to its calorie count. Foods with high nutrient density offer significant nutritional value for a low number of calories.

In the CDC's 2014 study, watercress received a perfect score of 100 based on its exceptionally high concentration of 17 essential nutrients, including vitamins and minerals, per calorie.

Based on the CDC's nutrient density ranking, watercress scored higher than both kale and spinach. However, all three are incredibly healthy and should be part of a varied diet for maximum nutritional benefit.

Watercress is known to support bone health due to its high vitamin K, protect vision with its antioxidants, boost immune function with vitamin C, and may help lower blood pressure due to its nitrate content.

Watercress can be enjoyed raw in salads, blended into soups or smoothies, lightly sautéed, or used as a garnish on sandwiches and main dishes.

Yes, watercress is delicate and wilts quickly. To preserve its flavor and nutritional value, it's best to add it to cooked dishes, like soups and stir-fries, right at the end of the cooking process.

Because of its high vitamin K content, watercress can interfere with blood-thinning medications like warfarin. It is advisable to consult a doctor to maintain a consistent vitamin K intake if you take these medications.

Both raw and cooked vegetables offer unique benefits. While cooking can cause some nutrient loss, it can also make others, like lycopene in tomatoes, more bioavailable. The best approach is to eat a variety of vegetables prepared in different ways.