Healthy Salad Greens Ranked From Best to Worst

 

3. Beet Greens Give You All Your Daily Vitamin K

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Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1.4 g

Protein 1 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, noting that beet greens contain 13 percent of your daily requirement of vitamin A and all your daily vitamin K, per USDA data.

Meal Prep Inspo

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

4. Swiss Chard Has Plenty of Vitamins A, C, and K

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Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.6 g

Protein 1 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 [mg] per cup, it still is just 3 percent of the maximum recommended daily amount), it also has more than double your daily requirement of vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per the USDA. Consider combining chard with a few other greens to make your own mix.

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!”




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