Eat Vegetables

Published on March 18th, 2014 | by Mary Gerush

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Which Vegetables Boast Maximum Nutrition?





VegetablesFood Day 2014 is months away — on October 24, 2014 — but the Food Day crew is busy spreading nuggets of real food wisdom, including this info-packed chart ranking nutrition in 73 vegetables (p.s. March is National Nutrition Month!).

Using percentages of the Recommended Dietary Allowance (RDA) for Vitamin K, Lutein, Vitamin C, Potassium, and fiber, each vegetable earned a score. Looking for a superstar veggie? Stick with kale, sweet potatoes, and greens. But don’t be dissin’ the red cabbage and okra, both of which are high in Vitamins C and K. This chart will tell you which veggies are packed with loads of nutrition and which you should eat anyway — just because they’re tasty.

You can download a PDF of the chart from the Food Day web site.

Looking for some intriguing prep ideas? Check out these posts on the Important Media network:

What do you think? Will you use this information to expand your vegetable repertoire?

Image Credit: Fresh Vegetables via Shutterstock

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About the Author

Hi all! I'm Mary Gerush - a recovering corporate worker bee turned good-farm-real-food advocate and writer who wants to help people understand what they're eating. I tend a tiny urban farm in Dallas, TX, and hope to scale up one day soon. Omnivore through-and-through, there's not much I love to eat more than a butter-basted grass fed steak fresh from a searing hot cast iron skillet. Follow me on , , and !



  • AEM

    Veggie chart is packed with info. I love spinach so it was good news! Does anyone have a good way to cook kale?

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