Vegetable Tier List - Ranking Veggies from the Healthiest to Least Nutritious

S-Tier Vegetables

S-tier vegetables are the absolute best options for your health. They are packed with beneficial vitamins, minerals, antioxidants, and fiber. These vegetables should make up the foundation of a healthy diet.

Broccoli

Broccoli is one of the most nutrient-dense vegetables you can eat. It provides a day's worth of vitamins C and K in just one cup. Broccoli also contains high levels of folate, potassium, fiber, and cancer-fighting compounds like sulforaphane.

Spinach

Spinach offers an array of vitamins and minerals in each leafy green bite. It is loaded with vitamin K, vitamin A, vitamin C, folate, magnesium, calcium, iron, and lutein. The nutrients in spinach support eye health, reduce inflammation, and lower cancer risk.

Kale

This leafy green is renowned for its nutritional profile. Just one cup of kale contains more than 100% of the daily recommended intake of vitamins A, C, and K. It’s also rich in antioxidants like quercetin and kaempferol which help fight disease.

Brussels Sprouts

In addition to vitamins C and K, Brussels sprouts provide plenty of fiber, folate, potassium, and vitamin B6. Studies show the high levels of antioxidants like kaempferol in Brussels sprouts can inhibit cancer cell growth and inflammation.

Asparagus

Asparagus is a great source of vitamin K, folate, fiber, copper, vitamin C, vitamin A and chromium. The vegetable’s antioxidant and anti-inflammatory properties may help combat diseases like diabetes and certain cancers.

Beets

Beets stand out for their vibrant color and impressive nutritional profile. They are high in nitrates, antioxidants, and key micronutrients like manganese, potassium, folate, and vitamin C. Beets support heart health and athletic performance.

A-Tier Vegetables

A-tier vegetables are excellent additions to any diet. While not as nutrient-dense as S-tier options, these vegetables still offer a wide range of vitamins, minerals and health benefits.

Carrots

This veggie favorite is loaded with vitamin A in the form of beta-carotene antioxidants. Carrots also provide biotin, potassium, vitamin K and fiber. They support skin health, immune function, and good vision.

Sweet Potatoes

Orange-fleshed sweet potatoes are a great source of beta-carotene, vitamin C, manganese and fiber. The antioxidants in sweet potatoes help regulate blood sugar and reduce oxidative stress and inflammation.

Bell Peppers

Bell peppers contain excellent amounts of vitamin C, vitamin A, folate, vitamin B6 and fiber. The variety of carotenoid antioxidants in peppers help promote heart health and may lower cancer risk.

Mushrooms

Mushrooms deliver antioxidants like ergothioneine and selenium, plus B vitamins like riboflavin, niacin and pantothenic acid. Studies show mushrooms may help regulate blood pressure and reduce breast cancer risk.

Tomatoes

Tomatoes are packed with the antioxidant lycopene which gives them their vibrant red color. Additional nutrients include potassium, vitamin C and folate. Tomatoes and lycopene help fight inflammation and lower heart disease risk.

B-Tier Vegetables

B-tier veggies are good sources of certain vitamins and minerals. However, they are slightly lower in nutritional value compared to A-tier and S-tier vegetables. Enjoy these veggies in moderation as part of an overall healthy diet.

Cucumbers

Cucumbers provide vitamin K, potassium, magnesium and fiber. Their high water content makes them great for hydration. Antioxidants in cucumbers may help reduce inflammation, lower blood pressure, and control blood sugar.

Cabbage

This cruciferous veggie supplies vitamins C and K, potassium, and glucosinolates like sulforaphane that combat cancer growth. Red cabbage also contains anthocyanins which support brain and heart health.

Corn

Corn kernels provide vitamins C and B6, folate, magnesium, phosphorus and thiamin. However, corn is high in starch and lower in other nutrients compared to other vegetables. It’s also commonly genetically modified.

Green Beans

Green beans contain good amounts of vitamins C and K, plus manganese and fiber. However, their thin skin means fewer beneficial antioxidants than more nutrient-dense beans and veggies.

Onions

Onions supply vitamin C, folate, fiber and quercetin antioxidants which may lower heart disease and cancer risk. However, onions are lower in vitamin K and other antioxidants compared to S-tier and A-tier vegetables.

C-Tier Vegetables

C-tier vegetables offer some nutritional value but are lower in essential vitamins, minerals, and antioxidants than other veggies. Limit intake of C-tier vegetables if you follow a nutrient-dense diet.

Iceberg Lettuce

Iceberg lettuce provides hydration, fiber, and small amounts of vitamins A and K. But its low in antioxidants and phytonutrients compared to dark leafy greens that offer more nutrition.

Celery

This crunchy low-calorie vegetable contains some vitamin K, potassium, and antioxidants. But its very low in vitamins, minerals, and protein compared to top-tier nutrient powerhouses.

Radishes

Radishes supply vitamin C, potassium, and phytochemicals that may offer health benefits. However, their nutrition profile lacks compared to more vitamin and antioxidant-rich vegetables.

Cassava

Also known as yuca, cassava is a starchy root vegetable that provides carbs and some potassium, phosphorus, and manganese. But it’s very low in protein, antioxidants and phytonutrients.

Iceberg Lettuce

Iceberg lettuce provides hydration, fiber, and small amounts of vitamins A and K. But its low in antioxidants and phytonutrients compared to dark leafy greens that offer more nutrition.

Worst Tier Vegetables

Worst tier vegetables offer limited nutritional value and can harm your health when eaten in excess. Limit consumption of these vegetables in favor of more nutrient-dense options.

Potatoes

Potatoes are high in carbs with minimal protein, vitamins or minerals. They also have a high glycemic index which can spike blood sugar. Prioritize sweet potatoes and nutrient-rich vegetables instead.

Parsnips

Similar to potatoes, parsnips mainly provide carbs and some vitamin C, folate and fiber. But they lack beneficial antioxidants and important vitamins found in top-tier veggies.

Pumpkin

Pumpkin is low in vitamins aside from A and C and provides minimal antioxidants. It’s also commonly turned into high sugar pies and baked goods that can harm health when consumed in excess.

Corn Syrup

High fructose corn syrup is pure sugar with no nutritional benefits. Overconsumption is linked to obesity, heart disease, diabetes and fatty liver disease.

Rhubarb

Rhubarb stalks contain oxalates which can cause kidney stones and other health issues when eaten excessively. Rhubarb leaves are also toxic. This vegetable should be avoided.

Tips for Incorporating More Top-Tier Vegetables

Take these steps to add more of the healthiest S-tier and A-tier vegetables into your diet:

Make Salads Full of Nutrient-Dense Greens

Create salad mixes using leafy greens like spinach, kale, arugula, lettuce and Swiss chard as the base. Then add other veggies like broccoli, carrots, tomatoes, mushrooms, bell peppers, beets, etc.

Add Veggies to Soups, Stews, and Casseroles

Incorporate broccoli, Brussels sprouts, asparagus, peppers, carrots, sweet potatoes and other veggies into soups, stews, casseroles and stir fries. They add nutrients as well as flavor.

Snack on Raw Vegetables

Keep washed and prepared vegetables on hand for quick snacks. Options like baby carrots, snap peas, bell pepper strips, broccoli florets, and cucumber slices make nutrient-packed snacks.

Drink Green Smoothies

Blending spinach, kale, and other greens with fruits and liquids makes an easy on-the-go nutrient boost. Add chia seeds or avocado for extra nutrition.

Roast Veggies for Added Flavor

Roasting caramelizes the natural sugars in vegetables to bring out delicious flavors. Try roasting Brussels sprouts, carrots, beets, mushrooms, peppers, sweet potatoes, parsnips, etc.

Focusing your diet on S-tier and A-tier vegetables provides a powerhouse of antioxidants, vitamins, minerals and fiber for optimal health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.