14 Healthy Salad Greens Ranked From Best to Worst
Diet & NutritionHealthy Recipes

Ranking 14 Top Salad Greens From Best to Worst

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Updated on October 08, 2026
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woman washing kale in sink
Leafy salad greens have been linked to a number of health benefits. In particular, research has found that they are one of the top sources of dietary nitrates, compounds that bring heart benefits.

In one study, Danish researchers analyzed data from more than 50,000 people over a 23-year period and found that people who ate just 1 cup of nitrate-rich vegetables a day had up to a 26 percent lower risk of heart disease.

And a systematic review that included five studies and more than 63,000 participants found that consuming nitrate-rich vegetables, including leafy greens, was linked with lower rates of most cardiovascular diseases. This includes lower blood pressure and improved endothelial function (which supports blood flow and lymph fluid flow).

While nearly all salad greens have some health benefits to offer, they can differ somewhat in the type and amount of fiber, vitamins, and minerals they contain, says Kelly Kennedy, RDN, who was previously the staff nutritionist for Everyday Health. Getting a variety of leafy greens in your diet is a good strategy for taking advantage of the health benefits they have to offer.

Read on for our ranking of 14 salad greens, including nutritional information, why they’re healthy, and some meal prep ideas.

1

Kale

Kale

Portion: 1 cup raw

Calories: 10.8

Carbs: 1.1 grams (g)

Fiber: 1.02 g

Protein: 0.73 g

Why It’s Healthy

Kale takes the No. 1 spot on our list. Just 1 cup of raw kale provides 60.2 micrograms of vitamin A, according to the U.S. Department of Agriculture (USDA).

 Vitamin A helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys.

A cup of raw kale also contains 31 percent of the daily requirement of vitamin C for women, and 26 percent for men. This vitamin is important for the growth and repair of all tissues in the body and helps maintain a healthy immune system.

 Kale also provides your daily requirement of vitamin K, which is crucial in the forming of proteins necessary for normal blood clotting, building stronger bones, and protection against osteoporosis.

While slightly higher in calories than other greens, kale is also a good source of calcium. This mineral is crucial for building and maintaining strong bones.

Meal Prep Inspo

“Kale is delicious raw or cooked,” says Kennedy. “It’s simple to prepare sautéed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. Kale also pairs well with roasted squash, nuts, seeds, and beans. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy says.

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How to Cut It: Kale

Packed with antioxidants and nutrients such as vitamins C and K, kale is a superfood that will benefit anyone’s health. Kelly Kennedy, RDN, shows you how to chop and simply dress this nutritious leafy green.
2

Spinach

Spinach

Portion: 1 cup raw

Calories: 6.75

Carbs: 0.6 g

Fiber: 0.4 g

Protein: 0.713 g

Why It’s Healthy

While subtle in flavor, spinach is anything but subtle when it comes to nutrition. “The most nutritious salad greens are generally the darkest in color,” Kennedy says. The deep, vibrant color of spinach hints at its healthy nutritional profile, with 1 cup of raw spinach providing about 8 percent of your daily requirement of vitamin A and all your daily vitamin K.

One cup of cooked spinach contains a good deal of iron. Daily requirements for iron vary greatly by age and gender, but for many adults, you can get about 12 percent of your daily requirement from a serving of cooked spinach.

 Aside from the rich iron content, cooked spinach holds about half of your daily required vitamin C. And it also contains more folate than most salad greens, according to Kennedy. Folate is important because it helps convert the food you eat into energy and produces healthy red and white blood cells.

Meal Prep Inspo

“Spinach makes a great salad base,” says Kennedy. “What I love about having spinach on hand is that it can easily be incorporated into so many dishes without ‘taking over’ flavorwise. It’s excellent on top of a sandwich, stirred into an omelet, and sautéed in olive oil.” Alternatively, pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad.

3

Beet Greens

Beet greens

Portion: 1 cup raw

Calories: 8.36

Carbs: 1.64 g

Fiber: 1.4 g

Protein: 0.836 g

Why They’re Healthy

“While most people throw the beet greens away or buy beets with the greens already removed, they’re actually very nutritious,” says Kennedy. A cup of raw beet greens contains about 13 percent of your daily requirement of vitamin A and more than your entire daily requirement of vitamin K.

Meal Prep Inspo

“Beet greens can be eaten raw or prepared in the same way as spinach or kale. Try sautéing them with olive oil, garlic, and onions,” says Kennedy.

4

Swiss Chard

Swiss greens

Portion: 1 cup raw

Calories: 6.84

Carbs: 1.35 g

Fiber: 0.576 g

Protein: 0.648 g

Why It’s Healthy

Swiss chard may be the healthiest green you’re not yet eating. A relative of the beet, chard tastes similar to spinach, and it’s growing in popularity. While it does have a higher sodium count than other salad greens (at 77 milligrams per cup), that’s still only 3 percent of the maximum recommended daily amount. One cup of raw Swiss chard also has more than double your daily requirement of vitamin K, and almost 12 percent of your daily requirements of vitamin A and vitamin C. It’s also high in magnesium and potassium.

Meal Prep Inspo

“Swiss chard has a distinct flavor that not everyone appreciates,” says Kennedy. “It tastes great sautéed with garlic and onions and mixes into a quiche or frittata well. If you’ve tried it one way and didn’t like it, try cooking it a different way — you may be surprised!” Consider combining chard with a few other greens to make your own mix.

5

Dandelion Greens

Dandelion

Portion: 1 cup raw

Calories: 24.8

Carbs: 5 g

Fiber: 1.9 g

Protein: 1.48 g

Why They’re Healthy

Dandelion greens are so much more than “weeds.” According to the USDA, they contain about 21 percent of your daily requirement of vitamin C.

 Dandelion greens are also high in calcium, iron, and prebiotic fiber, which helps to nourish the good bacteria in your gut microbiome, explains Kennedy.

Meal Prep Inspo

“Dandelion greens are excellent in a salad and can also be sautéed and enjoyed warm,” says Kennedy.

6

Mustard Greens

Mustard greens

Portion: 1 cup raw

Calories: 15.1

Carbs: 2.62 g

Fiber: 1.79 g

Protein: 1.6 g

Why They’re Healthy

One cup of raw mustard greens gives you almost half your daily requirement of vitamin C, all of your daily vitamin K, as well as some folate.

Meal Prep Inspo

“Mustard greens are excellent raw with oil and vinegar, and also sautéed with olive oil and herbs,” says Kennedy.

7

Collard Greens

Collard greens

Portion: 1 cup raw

Calories: 11.5

Carbs: 1.95 g

Fiber: 1.4 g

Protein: 1 g

Why They’re Healthy

Collard greens have all your daily vitamin K. They’re also a good source of vitamin C (14 percent of your DV) and have a small amount of vitamin E (an antioxidant).

Meal Prep Inspo

“If you’re not used to preparing collard greens, you’ll be surprised by how easy they are to cook,” says Kennedy. “Simply sauté them in olive oil, and allow them to simmer for about 45 minutes. Collard greens take longer to cook than other greens but are worth the wait! They taste great raw too.”

8

Watercress

Watercress

Portion: 1 cup raw

Calories: 3.74

Carbs: 0.439 g

Fiber: 0.17 g

Protein: 0.782 g

Why It’s Healthy

Popular in Europe, this salad green is often used merely as a garnish in the United States. But don’t underestimate the power of watercress in your diet. It’s more nutrient-rich than romaine and leaf lettuce. Just 1 cup of raw cress fulfills almost three-quarters of your daily value of vitamin K and is also a good source of vitamin C, containing 16 percent of your daily requirement.

Meal Prep Inspo

“Watercress makes a delicious addition to a salad, and if you love its peppery flavor, it can even be enjoyed alone with just a touch of oil and vinegar,” says Kennedy. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition.”

9

Romaine

Romaine lettuce

Portion: 1 cup raw

Calories: 7.35

Carbs: 1.42 g

Fiber: 0.63 g

Protein: 0.343 g

Why It’s Healthy

Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine provides 34 percent of your daily vitamin A and nearly half of your vitamin K.

Meal Prep Inspo

“Romaine lettuce has a great crunch and is delicious served in a salad or on top of a sandwich,” says Kennedy. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”

To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. “Prepackaged salad green mixtures offer a wide variety of nutrients, without you having to buy large quantities of each type of green,” says Kennedy. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins (such as vitamins A and K) from the salad, she adds.

10

Leaf Lettuce

Leaf lettuce

Portion: 1 cup shredded

Calories: 5.4

Carbs: 1 g

Fiber: 0.468 g

Protein: 0.49 g

Why It’s Healthy

Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. Just 2 cups of shredded green leaf lettuce gives you about 15 percent of your daily vitamin A.

Meal Prep Inspo

“Most people know that red and green lettuce can be served in a salad or on top of a sandwich, but it’s also delicious sautéed, steamed, or grilled,” says Kennedy. Like many salad greens, it’s a little low in fiber, though, so bulk up your salad with higher-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends.

11

Butter Lettuce

Butter lettuce

Portion: 1 cup raw

Calories: 4.5

Carbs: 0.815 g

Fiber: 0.225 g

Protein: 0.22 g

Why It’s Healthy

Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. It has a tightly folded head that is bright green on the outside and yellow on the inside, and it’s often sold with the roots attached to preserve freshness. Butter lettuce is low in sodium and has 10 percent of the vitamin A you need in a day.

Meal Prep Inspo

“Also great as a salad or on top of a sandwich, the size of these lettuce leaves makes them a great bread replacement for anyone looking to go low-carb,” says Kennedy. “You can make a traditional sandwich and serve it on butter lettuce, or even roll the ingredients inside the leaves to create a sort of ‘wrap’ in place of a tortilla.”

12

Endive

Endive

Portion: 1 cup chopped

Calories: 8.5

Carbs: 1.676 g

Fiber: 1.55 g

Protein: 0.624 g

Why It’s Healthy

Endive leaves are another good source of folate, with 1 cup fulfilling almost 10 percent of your daily requirement.

Meal Prep Inspo

“Endive is excellent chopped and served in a salad,” says Kennedy. “Because of its firm texture, endive can be served in individual leaves with dip, or as a small roll-up.”

13

Arugula

Arugula

Portion: 1 cup raw

Calories: 5

Carbs: 0.73 g

Fiber: 0.32 g

Protein: 0.516 g

Why It’s Healthy

If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. While it ranks near the bottom when it comes to nutritional content, says Kennedy, arugula is a tasty choice, with some vitamin A, vitamin C, iron, and calcium.

 But it just doesn’t measure up to other greens in terms of any of these nutrients. Mix arugula with more nutritious options to pump up the flavor and antioxidant power of your salad.

Meal Prep Inspo

“Arugula has a strong, peppery flavor that some people can’t get enough of,” says Kennedy. “If this is you, it makes for a great salad all by itself. If the flavor is a bit strong for you, I’d recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.”

14

Iceberg Lettuce

Iceberg lettuce

Portion: 1 cup shredded

Calories: 10.1

Carbs: 2.14 g

Fiber: 0.864 g

Protein: 0.648 g

Why It’s Healthy

Iceberg lettuce may be the most popular of all the salad greens, but it’s definitely not the healthiest base you can choose. While the low calorie count is comparable to other greens, the nutrient totals are not.

Still, this crispy and inexpensive green doesn’t have to be removed from the menu entirely. “If it’s the only way you enjoy salad, or it’s what’s being offered at a dinner you’re attending, then go for it, and enjoy it as a nice contributor to your daily fluid needs,” says Kennedy. “However, if you like other, more nutrient-rich salad greens (and they’re available), you’d be better off nutritionally choosing one of those.”

Meal Prep Inspo

“Iceberg lettuce can be used just like butter lettuce (as a salad, on top of a sandwich, or as a bread replacement),” says Kennedy. “I don’t usually recommend iceberg lettuce because there’s not much nutritional value to it — I usually tell people to just have a glass of water instead.”

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Nitrates and Nitrites: What Are They and What Foods Have Them? Cleveland Clinic. November 16, 2023.
  2. Bondonno CP et al. Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish Diet, Cancer, and Health Study. European Journal of Epidemiology. April 21, 2021.
  3. Tan L et al. Associations Between Vegetable Nitrate Intake and Cardiovascular Disease Risk and Mortality: A Systematic Review. Nutrients. May 17, 2024.
  4. Kale, Raw. USDA FoodData Central. October 31, 2024.
  5. Vitamin A and Carotenoids. National Institutes of Health. March 10, 2025.
  6. Vitamin C. National Institutes of Health. July 31, 2025.
  7. Vitamin K. National Institutes of Health. March 29, 2021.
  8. Calcium. National Institutes of Health. June 22, 2026.
  9. Spinach, Raw. USDA FoodData Central. October 31, 2024.
  10. Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. March 5, 2024.
  11. Spinach, NS as to Form, Cooked. USDA FoodData Central. October 31, 2024.
  12. Folate. National Institutes of Health. November 30, 2022.
  13. Beet Greens, Raw. USDA FoodData Central. October 31, 2023.
  14. Swiss Chard, Raw. USDA FoodData Central. April 1, 2019.
  15. Dandelion Greens, Raw. USDA FoodData Central. October 31, 2024.
  16. Mustard Greens, Raw. USDA FoodData Central. October 31, 2024.
  17. Collards, Raw. USDA FoodData Central. October 31, 2024.
  18. Watercress, Raw. USDA FoodData Central. October 31, 2024.
  19. Romaine Lettuce, Raw. USDA FoodData Central. October 31, 2024.
  20. Lettuce, Green Leaf, Raw. USDA FoodData Central. April 1, 2019.
  21. Lettuce, Boston, Raw. USDA FoodData Central. October 31, 2024.
  22. Endive, Raw. USDA FoodData Central. April 1, 2019.
  23. Lettuce, Arugula, Raw. USDA FoodData Central. October 31, 2024.
  24. Lettuce, Iceberg (Includes Crisphead Types), Raw. USDA FoodData Central. April 1, 2019.
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