Most Nutrient-Dense Vegetables

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For just 7 calories, 1 cup (30 grammes) of raw spinach provides 16 percent of the DV for vitamin A and 120 percent for vitamin K.


1 cup (128 grammes) of carrots contains 119 percent of the DV for vitamin A. (4Trusted Source). They also contain beta carotene, an antioxidant that gives them their vibrant orange colour.


Broccoli contains glucosinolate, a sulfur-containing plant compound, and its byproduct sulforaphane.


For millennia, garlic has been used medicinally (12Trusted Source). In particular, allicin has been shown to benefit blood sugar and heart health.


Brussels sprouts are a cruciferous vegetable, like broccoli, and contain the same phytochemicals. Brussels sprouts contain kaempferol, an antioxidant that may help prevent cell damage.

Brussels sprouts

Kale, like other leafy greens, is high in nutrients and antioxidants. Just one cup (21 g) of raw kale is high in potassium and vitamins A, B. C. and K.


Like other starchy vegetables, peas have more carbs and calories than non-starchy vegetables and can raise blood sugar levels if eaten in excess.

Green peas

Only 7 calories per cup (36 grammes), but nearly 1 gramme fibre, 1 gramme protein, and lots of manganese, magnesium, and vitamins A-K.

Swiss chard

Beets are a colourful root vegetable that are low in calories and high in fibre, folate, and manganese.


Asparagus is a great source of vitamins and minerals. 1/2 cup (90 grammes) cooked asparagus provides 33% DV folate, selenium, vitamin K, thiamine, and riboflavin.


Red cabbage is another antioxidant-rich cruciferous vegetable. 1 cup (89 g) raw contains 2 g fibre and 56% DV vitamin C.

Red cabbage

Sweet potatoes have 4 grammes of fibre, 2 grammes of protein, and are high in potassium, manganese, and vitamins B6 and C.

Sweet potatoes

About 6 g fibre, 4 g protein, and 25% DV calcium in 1 cup cooked collard greens

Collard greens

Cauliflower is highly nutritious and versatile. 1 cup (155 g) cooked contains 3 g fibre, 3 g protein, folate, vitamins C and K, and other nutrients.


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