35 List of Green Vegetables with Nutrtional Values and Uses
Leafy greens and vegetables are more than just colorful additions to your plate — they’re nutritional powerhouses that can transform everyday meals into health-boosting dishes.
Each vegetable offers unique flavors, textures, and health benefits, from the crisp crunch of lettuce and celery to the peppery punch of arugula and watercress.
Whether you’re looking to boost your immune system, support heart health, or add variety to your diet, these greens have something to offer.
Come along to discover this comprehensive guide on the diverse world of leafy greens and vegetables with nutritional content and find new ways to incorporate them into your recipes!
1. Spinach
Spinach is a versatile and nutrient-rich leafy green vegetable enjoyed for centuries. Originally cultivated in Persia, it spread worldwide and became a staple ingredient in many cuisines.
- Taste: Mild and sweet when raw, develops a stronger flavor when cooked.
- Texture: Delicate and tender leaves.
- Ideal Use: Best used in salads, stir-fries, added to smoothies, or used as a filling in omelets and pastries.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 23 kcal |
| Protein | 2.9 g |
| Carbohydrates | 3.6 g |
| Fiber | 2.2 g |
| Iron | 2.7 mg |
| Calcium | 99 mg |
| Vitamin C | 28 mg |
| Vitamin K | 482.9 µg |
Health Benefits:
- Improves Eye Health: Rich in lutein and zeaxanthin, two antioxidants that protect against macular degeneration.
- Supports Bone Health: Vitamin K is high and essential for calcium absorption and bone strength.
- Promotes Heart Health: Contains nitrates that may help reduce blood pressure and improve blood flow.
2. Kale
Kale is a popular cruciferous vegetable that’s packed with vitamins and antioxidants. It’s known for its slightly bitter taste and firm texture, making it a great addition to salads, smoothies, and as a base for vegetable chips.
- Taste: Slightly bitter, with a strong earthy flavor.
- Texture: Sturdy and crunchy, even when raw.
- Ideal Use: Perfect for salads, blended in smoothies, or baked into crispy kale chips.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 35 kcal |
| Protein | 4.3 g |
| Carbohydrates | 6.7 g |
| Fiber | 4.1 g |
| Iron | 1.5 mg |
| Calcium | 150 mg |
| Vitamin C | 93.4 mg |
| Vitamin K | 389.6 µg |
Health Benefits:
- Detoxifies the Body: Contains sulfur compounds that support liver health.
- Improves Digestive Health: High fiber content aids in digestion.
- Boosts Immunity: Rich in Vitamin C and antioxidants.
3. Broccoli
Broccoli is a cruciferous vegetable that has been celebrated for its rich nutritional profile and cancer-fighting properties. It has a mild taste that’s ideal for both raw and cooked preparations.
- Taste: Mild, slightly sweet with a hint of bitterness.
- Texture: Crisp and crunchy when raw, tender when cooked.
- Ideal Use: Best enjoyed steamed, roasted, or stir-fried in various dishes.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 34 kcal |
| Protein | 2.8 g |
| Carbohydrates | 6.6 g |
| Fiber | 2.6 g |
| Iron | 0.7 mg |
| Calcium | 47 mg |
| Vitamin C | 89.2 mg |
| Vitamin K | 101.6 µg |
Health Benefits:
- Anti-Cancer Properties: Contains sulforaphane, known for reducing the risk of certain cancers.
- Boosts Immunity: High in Vitamin C, which helps strengthen the immune system.
- Supports Bone Health: Provides a good amount of calcium and Vitamin K.
4. Asparagus
Asparagus is a spring vegetable known for its tender stalks and distinct, mildly bitter flavor. It’s versatile and can be roasted, grilled, or sautéed as a side dish or added to main courses.
- Taste: Mild, slightly bitter, with a grassy undertone.
- Texture: Crisp and tender when cooked correctly.
- Ideal Use: Great for roasting, grilling, or adding to stir-fries and omelets.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 20 kcal |
| Protein | 2.2 g |
| Carbohydrates | 3.9 g |
| Fiber | 2.1 g |
| Iron | 1.1 mg |
| Calcium | 24 mg |
| Vitamin C | 5.6 mg |
| Vitamin K | 41.6 µg |
Health Benefits:
- Promotes digestive health: It is high in fiber and inulin, a prebiotic that supports gut bacteria.
- Supports Healthy Pregnancy: Contains folate, which is crucial for fetal development.
- Diuretic Properties: Helps reduce water retention due to its high potassium content.
5. Green Beans
Green beans, also known as string beans or snap beans, are a widely popular vegetable used in various cuisines. They’re known for their crisp texture and mild flavor, making them a versatile ingredient.
- Taste: Mild, with a slight grassy note.
- Texture: Crisp when fresh, tender when cooked.
- Ideal Use: Best steamed, sautéed, or added to casseroles and stews.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 31 kcal |
| Protein | 1.8 g |
| Carbohydrates | 7 g |
| Fiber | 3.4 g |
| Iron | 1 mg |
| Calcium | 37 mg |
| Vitamin C | 12.2 mg |
| Vitamin K | 14.4 µg |
Health Benefits:
- Promotes Bone Health: It contains a good amount of Vitamin K.
- Supports Heart Health: High in fiber, which can help lower cholesterol.
- Enhances Eye Health: Provides a small amount of beta-carotene.
6. Brussels Sprouts
Brussels sprouts are small, cabbage-like vegetables that belong to the cruciferous family. They have a slightly nutty flavor and are often roasted, sautéed, or steamed as a delicious side dish. Their compact size and dense texture make them a popular choice for roasted vegetable medleys.
- Taste: Mildly sweet and nutty with a slight bitterness.
- Texture: Firm and dense, becoming tender when cooked.
- Ideal Use: Best roasted, sautéed, or used in casseroles.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 43 kcal |
| Protein | 3.4 g |
| Carbohydrates | 8.9 g |
| Fiber | 3.8 g |
| Iron | 1.4 mg |
| Calcium | 42 mg |
| Vitamin C | 85 mg |
| Vitamin K | 177 µg |
Health Benefits:
- Promotes Healthy Digestion: High fiber content aids in digestive health.
- Reduces Inflammation: It contains antioxidants like kaempferol that have anti-inflammatory properties.
- Boosts Immunity: Rich in Vitamin C, which supports the immune system.
7. Peas
Peas are small, round green vegetables that belong to the legume family. Known for their sweet flavor, they’re often used fresh, frozen, or dried in various recipes. Peas are nutrient-dense and a great source of plant-based protein.
- Taste: Sweet and tender.
- Texture: Soft and creamy when cooked.
- Ideal Use: Best used in soups, salads, stews, or as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 81 kcal |
| Protein | 5.4 g |
| Carbohydrates | 14.5 g |
| Fiber | 5.1 g |
| Iron | 1.5 mg |
| Calcium | 25 mg |
| Vitamin C | 40 mg |
| Vitamin K | 24.8 µg |
Health Benefits:
- Supports Weight Management: High in fiber and protein, making it a satiating food.
- Promotes Heart Health: Contains magnesium and potassium, which help regulate blood pressure.
- Enhances Eye Health: Rich in lutein, protecting against macular degeneration.
8. Cabbage
Cabbage is a cruciferous vegetable known for its crunchy texture and mild flavor. It comes in green, red, and Savoy varieties, each offering distinct flavors and nutritional profiles. Cabbage is commonly used in salads, slaws, and stir-fries.
- Taste: Mild, sweet, and slightly peppery when raw.
- Texture: Crunchy when raw, softens when cooked.
- Ideal Use: Best for coleslaw, stir-fries, soups, or fermented into sauerkraut.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 25 kcal |
| Protein | 1.3 g |
| Carbohydrates | 5.8 g |
| Fiber | 2.5 g |
| Iron | 0.5 mg |
| Calcium | 40 mg |
| Vitamin C | 36.6 mg |
| Vitamin K | 76 µg |
Health Benefits:
- Promotes Digestive Health: High fiber content supports healthy digestion.
- Aids in Detoxification: Contains sulfur compounds that aid in detoxifying the liver.
- Supports Immune Health: Rich in Vitamin C and antioxidants.
9. Lettuce
Lettuce is a leafy green vegetable often used as a base for salads and sandwiches. It has a mild, slightly sweet flavor and is available in various varieties, including Romaine, Iceberg, and Butterhead, each with unique textures and tastes.
- Taste: Mild and slightly sweet.
- Texture: Crisp and crunchy, varies by variety.
- Ideal Use: Best for fresh salads, wraps, or sandwich topping.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 15 kcal |
| Protein | 1.4 g |
| Carbohydrates | 2.9 g |
| Fiber | 1.3 g |
| Iron | 0.6 mg |
| Calcium | 18 mg |
| Vitamin C | 9.2 mg |
| Vitamin K | 24 µg |
Health Benefits:
- Aids in Hydration: High water content helps maintain hydration.
- Supports Heart Health: It contains folate and potassium, which support cardiovascular health.
- Improves Sleep Quality: It has lactucarium, which may have calming properties.
10. Collard Greens
Collard greens are a popular Southern U.S. vegetable known for their large, sturdy leaves and slightly bitter taste. They are part of the cruciferous family and are typically used in slow-cooked dishes or as wraps for fillings.
- Taste: Slightly bitter with a mild, earthy flavor.
- Texture: Sturdy and dense, it softens when cooked.
- Ideal Use: Best for braising, steaming, or using as a low-carb wrap.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 32 kcal |
| Protein | 3 g |
| Carbohydrates | 6 g |
| Fiber | 4 g |
| Iron | 0.5 mg |
| Calcium | 232 mg |
| Vitamin C | 35 mg |
| Vitamin K | 437 µg |
Health Benefits:
- Supports Bone Health: High in calcium and Vitamin K.
- Aids in Digestion: High fiber content promotes healthy digestion.
- Lowers Cholesterol: Contains compounds that may reduce bad cholesterol levels.
11. Swiss Chard
Swiss chard is a vibrant, leafy green vegetable with colorful stems that range from yellow to red. It has a mild, earthy taste and is often used in Mediterranean dishes.
Its tender leaves and sturdy stalks offer a delightful contrast, making it a popular ingredient in both salads and cooked dishes. Health benefits include its support for bone health and antioxidant properties.
- Taste: Mild and earthy, with a slightly sweet undertone.
- Texture: Tender leaves with firm, crunchy stalks.
- Ideal Use: Best sautéed, used in quiches, or as a base for vegetable soups.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 19 kcal |
| Protein | 1.8 g |
| Carbohydrates | 3.7 g |
| Fiber | 1.6 g |
| Iron | 1.8 mg |
| Calcium | 51 mg |
| Vitamin C | 30 mg |
| Vitamin K | 830 µg |
Health Benefits:
- Supports Bone Health: High levels of Vitamin K and calcium help maintain bone density.
- Reduces Oxidative Stress: Contains antioxidants in its colorful stalks, which combat free radicals.
- Promotes Cardiovascular Health: The potassium content aids in regulating blood pressure.
12. Bok Choy
Bok choy, also known as Chinese cabbage, is a cruciferous vegetable commonly used in Asian cuisine. It has crisp, white stalks and tender green leaves, with a mild flavor that pairs well with both light and robust seasonings. Health benefits include its contributions to bone health and immune support.
- Taste: Mild, slightly sweet, with a hint of bitterness.
- Texture: Crisp and juicy stalks, tender leaves.
- Ideal Use: Best used in stir-fries, soups, or lightly steamed as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 13 kcal |
| Protein | 1.5 g |
| Carbohydrates | 2.2 g |
| Fiber | 1 g |
| Iron | 0.8 mg |
| Calcium | 105 mg |
| Vitamin C | 45 mg |
| Vitamin K | 45 µg |
Health Benefits:
- Supports Bone Health: Rich in calcium and Vitamin K, which are essential for bone strength.
- Boosts Immunity: High Vitamin C content helps strengthen the immune system.
- Aids in Hydration: With its high water content, bok choy helps keep the body hydrated.
13. Watercress
Watercress is a nutrient-dense leafy green that has been used for centuries in both culinary and medicinal applications.
It has a peppery, tangy flavor and is often used in salads or as a garnish. Health benefits include its support for cardiovascular health and bone strength.
- Taste: Peppery and slightly spicy.
- Texture: Crisp, delicate leaves with tender stems.
- Ideal Use: Best used in fresh salads, as a garnish, or blended into green smoothies.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 11 kcal |
| Protein | 2.3 g |
| Carbohydrates | 1.3 g |
| Fiber | 0.5 g |
| Iron | 0.2 mg |
| Calcium | 120 mg |
| Vitamin C | 43 mg |
| Vitamin K | 250 µg |
Health Benefits:
- Supports Cardiovascular Health: Contains nitrates that may help improve blood flow.
- Promotes bone strength: It is high in vitamin K and essential for bone metabolism.
- Boosts Immune Health: Rich in Vitamin C and antioxidants.
14. Arugula
Arugula, also known as rocket, is a peppery green popular in Mediterranean cuisine. It’s often used in salads, pizzas, and sandwiches for its distinct flavor and crunchy texture. Its health benefits include its anti-inflammatory properties and support for digestion.
- Taste: Peppery and slightly bitter.
- Texture: Crisp and tender.
- Ideal Use: Best used fresh in salads, as a topping, or added to sandwiches.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 25 kcal |
| Protein | 2.6 g |
| Carbohydrates | 3.7 g |
| Fiber | 1.6 g |
| Iron | 1.5 mg |
| Calcium | 160 mg |
| Vitamin C | 15 mg |
| Vitamin K | 109 µg |
Health Benefits:
- Supports Digestive Health: High fiber content aids in healthy digestion.
- Reduces Inflammation: Contains anti-inflammatory compounds that can help lower inflammation levels.
- Promotes Bone Health: It is high in calcium and vitamin K, which support bone density.
15. Okra
Okra, also known as lady’s finger, is a flowering plant valued for its edible green pods. It has a mild, slightly grassy flavor and is often used in soups, stews, and fried dishes. Health benefits include its digestive support and blood sugar regulation.
- Taste: Mild and slightly grassy.
- Texture: Tender, with a slightly slimy interior.
- Ideal Use: Best used in soups, stews, or fried as a crispy side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 33 kcal |
| Protein | 1.9 g |
| Carbohydrates | 7.5 g |
| Fiber | 3.2 g |
| Iron | 0.6 mg |
| Calcium | 82 mg |
| Vitamin C | 23 mg |
| Vitamin K | 31 µg |
Health Benefits:
- Supports Digestive Health: High fiber content promotes healthy digestion.
- Regulates Blood Sugar: Contains compounds that may help stabilize blood sugar levels.
- Boosts Immune Function: Rich in Vitamin C, which enhances immune health.
16. Green Bell Pepper
Green bell peppers are the unripe version of red, yellow, and orange peppers. They taste slightly bitter compared to their sweeter, ripened counterparts and are widely used in salads, stir-fries, and stuffed dishes. Health benefits include their contribution to eye health and immune support.
- Taste: Mildly bitter with a grassy undertone.
- Texture: Crisp and crunchy when raw, tender when cooked.
- Ideal Use: Best used in salads, stir-fries, or stuffed with grains and baked.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 20 kcal |
| Protein | 0.9 g |
| Carbohydrates | 4.6 g |
| Fiber | 1.7 g |
| Iron | 0.3 mg |
| Calcium | 10 mg |
| Vitamin C | 80 mg |
| Vitamin K | 7.4 µg |
Health Benefits:
- Supports Eye Health: Contains lutein and zeaxanthin, which protect against macular degeneration.
- Boosts Immunity: High Vitamin C content strengthens the immune system.
- Promotes Heart Health: Rich in antioxidants that help reduce oxidative stress.
17. Celery
Celery is a low-calorie vegetable known for its crisp texture and subtle, refreshing flavor. It is often used as a snack, in salads, or as a base ingredient in soups and stews. Health benefits include its support for digestion and hydration.
- Taste: Mild, slightly salty, and refreshing.
- Texture: Crisp and fibrous.
- Ideal Use: Best used as a snack with dips, in salads, or as a flavor base in soups.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 16 kcal |
| Protein | 0.7 g |
| Carbohydrates | 3 g |
| Fiber | 1.6 g |
| Iron | 0.2 mg |
| Calcium | 40 mg |
| Vitamin C | 3.1 mg |
| Vitamin K | 29 µg |
Health Benefits:
- Supports Digestive Health: High in fiber, which promotes regular bowel movements.
- Aids in Hydration: Consists of 95% water, making it a great hydration source.
- Promotes Heart Health: Contains phthalides, which may help reduce blood pressure.
18. Mustard Greens
Mustard greens are leafy vegetables with a pungent, peppery flavor. They are often used in Southern U.S. cuisine and can be prepared in a variety of ways, from raw salads to steamed and stir-fried dishes. Health benefits include their anti-inflammatory properties and detoxifying effects.
- Taste: Spicy, peppery, and slightly bitter.
- Texture: Firm and crisp, softens when cooked.
- Ideal Use: Best used in salads, stir-fries, or lightly sautéed as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 27 kcal |
| Protein | 2.9 g |
| Carbohydrates | 4.7 g |
| Fiber | 3.2 g |
| Iron | 1.6 mg |
| Calcium | 115 mg |
| Vitamin C | 70 mg |
| Vitamin K | 257.5 µg |
Health Benefits:
- Reduces Inflammation: Contains antioxidants that may help reduce inflammation.
- Supports Detoxification: It is high in sulfur compounds that support liver detoxification.
- Promotes Bone Health: Rich in calcium and Vitamin K, which strengthen bones.
19. Endive
Endive is a slightly bitter leafy vegetable in the chicory family. It is often used in salads or as a crisp, low-calorie appetizer base. Its health benefits include digestive support and contribution to bone health.
- Taste: Slightly bitter with a crisp, refreshing flavor.
- Texture: Crisp and crunchy.
- Ideal Use: Best used in salads, as a base for appetizers, or lightly grilled.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 17 kcal |
| Protein | 1.3 g |
| Carbohydrates | 3.4 g |
| Fiber | 3.1 g |
| Iron | 0.8 mg |
| Calcium | 52 mg |
| Vitamin C | 6.5 mg |
| Vitamin K | 231 µg |
Health Benefits:
- Supports Digestive Health: High fiber content promotes regular bowel movements.
- Boosts Bone Health: High in calcium and Vitamin K, which are essential for bone strength.
- Aids in Weight Management: Low in calories, making it a great addition to a weight-conscious diet.
20. Napa Cabbage
Napa cabbage, also known as Chinese cabbage, is a leafy green vegetable commonly used in East Asian cuisine.
It has a mild, sweet flavor and a tender texture, making it ideal for salads, soups, and stir-fries. Health benefits include its contribution to digestive and bone health.
- Taste: Mild and sweet with a subtle peppery flavor.
- Texture: Tender and crunchy.
- Ideal Use: Best used in salads, stir-fries, soups, or as a base for kimchi.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 12 kcal |
| Protein | 1.1 g |
| Carbohydrates | 2.2 g |
| Fiber | 1 g |
| Iron | 0.3 mg |
| Calcium | 29 mg |
| Vitamin C | 18 mg |
| Vitamin K | 45.5 µg |
Health Benefits:
- Supports Digestive Health: Contains fiber, which aids in digestion and promotes gut health.
- Boosts Bone Health: Provides calcium and Vitamin K, essential for strong bones.
- Promotes Immune Function: Rich in Vitamin C, which supports a healthy immune system.
21. Chayote
Chayote is a light green, pear-shaped squash that is popular in Latin American and Southeast Asian cuisines. It has a mild, crisp texture and can be used both raw and cooked. Health benefits include its support for heart health and weight management.
- Taste: Mild, slightly sweet with a hint of nuttiness.
- Texture: Crisp when raw, softens when cooked.
- Ideal Use: Best used in salads, stir-fries, soups, or as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 19 kcal |
| Protein | 0.8 g |
| Carbohydrates | 4.5 g |
| Fiber | 2 g |
| Iron | 0.3 mg |
| Calcium | 17 mg |
| Vitamin C | 7.7 mg |
| Vitamin K | 4.1 µg |
Health Benefits:
- Supports Heart Health: High in potassium, which helps maintain healthy blood pressure levels.
- Promotes Weight Management: Low in calories and high in water content.
- Aids Digestion: Contains fiber, which supports healthy digestion.
22. Dandelion Greens
Dandelion greens are the leaves of the dandelion plant, known for their slightly bitter flavor and high nutritional value. They are often used in salads, smoothies, and as a cooked green in various dishes. Health benefits include liver support and anti-inflammatory properties.
- Taste: Bitter and slightly peppery.
- Texture: Tender with a slight crunch.
- Ideal Use: Best used in salads, smoothies, or sautéed as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 45 kcal |
| Protein | 2.7 g |
| Carbohydrates | 9.2 g |
| Fiber | 3.5 g |
| Iron | 3.1 mg |
| Calcium | 187 mg |
| Vitamin C | 35 mg |
| Vitamin K | 778.4 µg |
Health Benefits:
- Supports Liver Health: Contains compounds that help detoxify the liver.
- Reduces Inflammation: High in antioxidants that combat inflammation.
- Promotes Bone Health: Rich in calcium and Vitamin K, which contribute to strong bones.
23. Mizuna
Mizuna, also known as Japanese mustard greens, is a leafy green vegetable with feathery leaves and a mild, peppery flavor. It is commonly used in Japanese cuisine and adds a delicate spice to salads and stir-fries. Health benefits include its support for immune health and bone strength.
- Taste: Mildly peppery with a slight bitterness.
- Texture: Delicate and feathery leaves.
- Ideal Use: Best used in salads, soups, or lightly sautéed.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 14 kcal |
| Protein | 1.6 g |
| Carbohydrates | 2.6 g |
| Fiber | 1.8 g |
| Iron | 1 mg |
| Calcium | 47 mg |
| Vitamin C | 23 mg |
| Vitamin K | 260 µg |
Health Benefits:
- Boosts Immune Health: Rich in Vitamin C and antioxidants that strengthen the immune system.
- Supports Bone Health: High in calcium and Vitamin K, which are essential for bone development.
- Aids in Detoxification: Contains sulfur compounds that support liver detoxification.
24. Green Onions (Scallions)
Green onions, also known as scallions, are a popular ingredient used for their mild, onion-like flavor and crunchy texture. They are often used as a garnish or in stir-fries, salads, and soups. Health benefits include their antibacterial properties and heart health support.
- Taste: Mild, slightly sweet, with a hint of pungency.
- Texture: Crisp and juicy.
- Ideal Use: Best used as a garnish, in salads, or in stir-fries.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 32 kcal |
| Protein | 1.8 g |
| Carbohydrates | 7.3 g |
| Fiber | 2.6 g |
| Iron | 1.5 mg |
| Calcium | 72 mg |
| Vitamin C | 18.8 mg |
| Vitamin K | 207 µg |
Health Benefits:
- Promotes Heart Health: Contains allicin, which may help lower cholesterol levels.
- Supports Bone Health: High in Vitamin K, which is essential for bone density.
- Provides Antibacterial Properties: Has compounds that combat harmful bacteria.
25. Cilantro (Coriander Leaves)
Cilantro is a leafy herb known for its distinct, fresh aroma and slightly citrusy taste. It is widely used in various cuisines around the world, especially in Mexican and Asian dishes. Health benefits include its support for detoxification and digestion.
- Taste: Fresh, citrusy, and slightly pungent.
- Texture: Tender and delicate.
- Ideal Use: Best used as a garnish, in salsas, or blended into sauces.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 23 kcal |
| Protein | 2.1 g |
| Carbohydrates | 3.7 g |
| Fiber | 2.8 g |
| Iron | 1.8 mg |
| Calcium | 67 mg |
| Vitamin C | 27 mg |
| Vitamin K | 310 µg |
Health Benefits:
- Aids in Detoxification: Binds to heavy metals and supports their elimination from the body.
- Supports Digestive Health: Contains enzymes and antioxidants that promote healthy digestion.
- Boosts Immune Health: High in Vitamin C and antimicrobial properties.
26. Parsley
Parsley is a popular herb used for both its culinary and medicinal properties. It has a fresh, slightly peppery taste and is often used as a garnish or ingredient in various dishes. Health benefits include its support for kidney health and anti-inflammatory properties.
- Taste: Fresh, slightly peppery, and mildly bitter.
- Texture: Crisp and tender leaves.
- Ideal Use: Best used as a garnish, in salads, or blended into sauces and dressings.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 36 kcal |
| Protein | 3 g |
| Carbohydrates | 6.3 g |
| Fiber | 3.3 g |
| Iron | 6.2 mg |
| Calcium | 138 mg |
| Vitamin C | 133 mg |
| Vitamin K | 1640 µg |
Health Benefits:
- Supports Kidney Health: Acts as a diuretic, promoting healthy kidney function.
- Anti-Inflammatory: Rich in antioxidants that reduce inflammation in the body.
- Boosts Immune System: High in Vitamin C, which strengthens the immune system.
27. Basil
Basil is a fragrant herb widely used in Mediterranean and Southeast Asian cuisine. Its sweet and slightly peppery flavor makes it a favorite in salads, pasta dishes, and sauces like pesto. Health benefits include its support for reducing oxidative stress and promoting mental clarity.
- Taste: Sweet, slightly peppery, with a hint of mint.
- Texture: Smooth and tender leaves.
- Ideal Use: Best used in salads, sauces, or as a topping for pizza.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 23 kcal |
| Protein | 3.2 g |
| Carbohydrates | 2.7 g |
| Fiber | 1.6 g |
| Iron | 3.2 mg |
| Calcium | 177 mg |
| Vitamin C | 18 mg |
| Vitamin K | 414 µg |
Health Benefits:
- Reduces Oxidative Stress: Contains high levels of antioxidants like eugenol.
- Promotes Mental Clarity: This may help reduce mental fatigue and improve concentration.
- Supports Heart Health: Rich in anti-inflammatory compounds that support cardiovascular health.
28. Sorrel
Sorrel is a leafy green vegetable known for its tart, lemony flavor. It is commonly used in soups, sauces, and salads. Health benefits include its support for digestion and its high antioxidant content.
- Taste: Tart, citrusy, and slightly sour.
- Texture: Tender and smooth leaves.
- Ideal Use: Best used in soups, sauces, or as an accent in salads.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 22 kcal |
| Protein | 2 g |
| Carbohydrates | 3.2 g |
| Fiber | 2.9 g |
| Iron | 2.4 mg |
| Calcium | 44 mg |
| Vitamin C | 48 mg |
| Vitamin K | 120 µg |
Health Benefits:
- Aids in Digestion: Stimulates digestive enzymes, promoting healthy digestion.
- Boosts Immune Health: Rich in Vitamin C, which supports a strong immune system.
- Protects Cells: High in antioxidants that protect cells from damage.
29. Kohlrabi
Kohlrabi is a unique cruciferous vegetable that looks like a turnip but has a mild, sweet flavor similar to that of broccoli stems. It can be eaten raw or cooked and is often used in salads, soups, and slaw. Health benefits include its support for blood sugar regulation and digestive health.
- Taste: Mild and sweet, similar to a broccoli stem.
- Texture: Crisp and crunchy.
- Ideal Use: Best used in salads, slaws, or roasted as a side dish.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 27 kcal |
| Protein | 1.7 g |
| Carbohydrates | 6.2 g |
| Fiber | 3.6 g |
| Iron | 0.4 mg |
| Calcium | 24 mg |
| Vitamin C | 62 mg |
| Vitamin K | 0.1 µg |
Health Benefits:
- Supports Digestive Health: High in fiber, promoting healthy bowel movements.
- Regulates Blood Sugar: Contains compounds that may help balance blood sugar levels.
- Boosts Immune Health: Rich in Vitamin C, which supports the immune system.
30. Edamame
Edamame is young, green soybeans commonly enjoyed as a snack or side dish in Asian cuisine. They have a slightly nutty flavor and are high in protein. Their health benefits include supporting heart health and bone strength.
- Taste: Mild, slightly nutty, and buttery.
- Texture: Firm and tender.
- Ideal Use: Best used as a snack, in salads, or as a protein addition to stir-fries.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 121 kcal |
| Protein | 11.9 g |
| Carbohydrates | 8.9 g |
| Fiber | 5.2 g |
| Iron | 2.3 mg |
| Calcium | 63 mg |
| Vitamin C | 6.1 mg |
| Vitamin K | 24.7 µg |
Health Benefits:
- Supports Heart Health: High in healthy plant protein and fiber, which can help reduce cholesterol levels.
- Promotes Bone Strength: It contains calcium and magnesium, which are crucial for bone health.
- Aids in Weight Management: High protein content helps with satiety and weight management.
31. Cucumber
Cucumbers are a widely popular vegetable known for their high water content and refreshing, mild flavor. They are often used in salads, sandwiches, and as a hydrating snack. Health benefits include hydration support and skin health promotion.
- Taste: Mild and refreshing, with a slightly sweet undertone.
- Texture: Crisp and juicy.
- Ideal Use: Best used in salads, as a snack, or blended into beverages like smoothies and juices.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 15 kcal |
| Protein | 0.7 g |
| Carbohydrates | 3.6 g |
| Fiber | 0.5 g |
| Iron | 0.3 mg |
| Calcium | 16 mg |
| Vitamin C | 2.8 mg |
| Vitamin K | 16.4 µg |
Health Benefits:
- Aids in Hydration: Contains over 95% water, making it a great hydrating food.
- Supports Skin Health: High in silica and antioxidants, which promote clear and healthy skin.
- Promotes Digestive Health: It contains fiber, which supports regular digestion.
32. Sugar Snap Peas
Sugar snap peas are a sweet, crisp legume that is a cross between garden peas and snow peas. They can be eaten whole, raw, or cooked, making them a versatile ingredient in salads, stir-fries, and snacks. Their health benefits include supporting heart and digestive health.
- Taste: Sweet and slightly nutty.
- Texture: Crisp and crunchy.
- Ideal Use: Best used in salads, stir-fries, or enjoyed as a fresh snack.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 42 kcal |
| Protein | 2.8 g |
| Carbohydrates | 7.5 g |
| Fiber | 2.6 g |
| Iron | 2 mg |
| Calcium | 43 mg |
| Vitamin C | 60 mg |
| Vitamin K | 25 µg |
Health Benefits:
- Promotes Heart Health: It is high in fiber and potassium, which support healthy blood pressure levels.
- Supports Digestive Health: Contains fiber, which aids in regular bowel movements.
- Boosts Immune Health: Rich in Vitamin C, which strengthens the immune system.
33. Snow Peas
Snow peas are a tender, flat pea variety with a sweet and mild flavor. Unlike other peas, the entire pod is edible, making it a popular choice in stir-fries and salads. Health benefits include their support for eye health and antioxidant properties.
- Taste: Sweet and mild.
- Texture: Tender and crisp.
- Ideal Use: Best used in stir-fries, salads, or enjoyed raw as a snack.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 42 kcal |
| Protein | 2.8 g |
| Carbohydrates | 7.5 g |
| Fiber | 2.6 g |
| Iron | 2 mg |
| Calcium | 43 mg |
| Vitamin C | 42 mg |
| Vitamin K | 25 µg |
Health Benefits:
- Supports Eye Health: It contains lutein and zeaxanthin, which are beneficial for eye health.
- Promotes Digestive Health: It is high in fiber, which supports healthy digestion.
- Provides Antioxidant Properties: Rich in antioxidants that help reduce oxidative stress.
34. Turnip Greens
Turnip greens are the leafy tops of the turnip root vegetable. They have a slightly bitter taste and are often used in Southern U.S. cuisine. Health benefits include their support for bone health and detoxifying properties.
- Taste: Slightly bitter with a mild peppery undertone.
- Texture: Tender leaves with a slight crunch.
- Ideal Use: Best sautéed, steamed, or used in soups and stews.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 32 kcal |
| Protein | 1.5 g |
| Carbohydrates | 7.1 g |
| Fiber | 3.2 g |
| Iron | 1.1 mg |
| Calcium | 190 mg |
| Vitamin C | 33 mg |
| Vitamin K | 138 µg |
Health Benefits:
- Supports Bone Health: High in calcium and Vitamin K, essential for maintaining strong bones.
- Aids in Detoxification: Contains glucosinolates, which support liver detoxification.
- Promotes Eye Health: Rich in antioxidants that protect against eye diseases.
35. Tat Soi
Tat soi, also known as spoon mustard, is an Asian leafy green with a mild flavor similar to bok choy. It is often used in Asian cuisine, especially in stir-fries and soups. Health benefits include its support for immune function and bone strength.
- Taste: Mild and slightly sweet, similar to bok choy.
- Texture: Tender leaves with a slight crunch.
- Ideal Use: Best used in stir-fries, soups, or as a base for salads.
| Nutritional Content | Per 100g Serving |
|---|---|
| Calories | 19 kcal |
| Protein | 1.9 g |
| Carbohydrates | 2.6 g |
| Fiber | 1.2 g |
| Iron | 1.3 mg |
| Calcium | 97 mg |
| Vitamin C | 31 mg |
| Vitamin K | 338 µg |
Health Benefits:
- Boosts Immune Function: High in Vitamin C, which supports a healthy immune system.
- Supports Bone Health: Rich in calcium and Vitamin K, essential for bone density.
- Aids in Detoxification: Contains antioxidants that promote liver detoxification.
Wrapping it Up
Including a variety of leafy greens and vegetables in your diet isn’t just about adding color and flavor—it’s about embracing a healthier lifestyle.
These greens pack a serious nutritional punch, promoting bone health, aiding digestion, and boosting the immune system.
Whether you prefer them raw in salads, cooked in stir-fries or blended into smoothies, there’s a vegetable for every taste and dish.
So, experiment with new recipes, mix up your greens, and reap the health benefits these nutrient-rich veggies offer!
Also, add in more that you have tried for others to explore the benefits of nutritious foods that are essential to our dietary habits.
