Ranking the 14 Healthiest Salad Greens from Kale to Iceberg

The Best and Healthiest Salad Greens Ranked

Salads are a staple for healthy eating. Piling veggies atop a bed of crisp greens makes it easy to get more nutrients into your diet. But not all salad greens are created equal when it comes to nutrition.

Leafy greens run the gamut from nutrition superstars to lackluster additions. To help make the healthiest salads, here is a ranking of the top 14 salad greens from best to worst.

#1 Arugula

This sharp and peppery green is rich in antioxidants like vitamin C, vitamin A, and glutathione. Arugula is also high in minerals like calcium, potassium, and magnesium. The nutrients in arugula help boost your immune system, improve eyesight, build strong bones, and more.

Arugula makes salads much more interesting with its bold, tangy flavor. It works well in both simple green salads or topped on heartier grain bowls and pizzas.

#2 Romaine Lettuce

Crisp romaine has long been a salad bar staple. It’s a great foundation for Caesar salads or the base of any salad bowl. Romaine lettuce is an excellent source of vitamins A, C, K, and B-vitamins.

It also provides minerals like potassium, iron, and magnesium. The high water content of romaine also helps keep you hydrated. And romaine packs significant amounts of antioxidants, especially carotenoids like lutein and zeaxanthin that are great for eye health.

#3 Spinach

Popeye was right to load up on spinach. This leafy green superfood is one of the most nutrient-dense you can eat. Spinach is loaded with vitamin K, vitamin A, vitamin C, folate, magnesium, iron, and more.

Regularly eating spinach can boost eye health, reduce oxidative stress, help build strong bones, improve immunity and brain function, lower blood pressure, and more. Raw or cooked, spinach is an easy way to get more nutrients into any meal.

#4 Kale

Kale is another leafy green darling, and for good reason. It provides more antioxidant power than most other vegetables thanks to its wealth of vitamin A, C, K, polyphenols, flavonoids, and glutathione.

The antioxidants in kale can help lower inflammation, reduce oxidative stress, support detoxification, and strengthen your immune system. Kale also provides vitamins like folate, iron, and potassium as well as compounds that benefit digestion and heart health.

#5 Mixed Greens

Spring mix and other mixes made of baby greens offer nutritional diversity in one convenient package. Mixed greens often include nutrient-dense leaves like spinach, arugula, kale, radicchio, oakleaf lettuce, mizuna, and chard.

The phytonutrients and antioxidants in these mixed greens provide a spectrum of benefits from lowering inflammation to protecting vision. Just be sure to buy high-quality mixes without wilted greens or added preservatives.

#6 Collard Greens

A staple of Southern U.S. cuisine, collard greens are packed with nutrition. They’re one of the best plant-based sources of calcium, providing over 250 mg per cup. Collards are also high in vitamin K, vitamin A, vitamin C, fiber, and anti-cancer compounds like sulforaphane.

The nutrients in collard greens support bone health, immune function, and detoxification. Their mildly bitter flavor adds interest to salads or enjoys them braised, sauteed, or steamed.

#7 Butter Lettuce

Also called Boston or bibb lettuce, butter lettuce lives up to its name with super soft, buttery-textured leaves. Its mild flavor works well in any type of salad from green to fruit-based.

Butter lettuce provides antioxidants like vitamin A, vitamin C, and manganese. It's not quite as nutritious as darker leafy greens but is a good low-calorie base that won’t overwhelm other ingredients.

#8 Watercress

Small but mighty, watercress provides significant amounts of vitamin K, vitamin C, vitamin A, calcium, manganese, and antioxidants. Some studies suggest watercress has significant anti-cancer benefits due to compounds like phenethyl isothiocyanate (PEITC).

The spicy, peppery flavor of watercress adds flair to salads. It works well in fresh purees and soups too. Just be sure to wash watercress thoroughly as it grows close to the ground.

#9 Endive

This petite, scoop-shaped green adds delicate crunch to salads and hors d'oeuvres. The curly, bitter leaves of endive are rich in vitamin A, vitamin K, folate, potassium, antioxidants, and dietary fiber.

Endive is commonly filled or topped with other ingredients. But its bitter notes can complement other greens in more complex salad recipes. Endive is often part of high-end “gourmet lettuce” mixes.

#10 Chicory

Known for its bright blue flowers, common chicory is related to endive and has a mildly bitter flavor. Its leaves are high in vitamin K, vitamin A, vitamin C, folate, and minerals like manganese, calcium, and potassium.

Chicory roots are also used to make the coffee substitute known as chicory root inulin. Raw chicory leaves work great in salads, smoothies, juices, or sautes. They provide a health boost with their unique bitter notes.

#11 Red Leaf Lettuce

Red leaf lettuce is both milder in flavor and lower in nutrients than dark leafy greens. But it still provides antioxidants like vitamin A, vitamin C, and anthocyanins that give it the ruby red color.

The cell structure of red leaf also helps retain crunchiness longer than more delicate lettuces. It makes a pretty base for salads and wraps where you want visual appeal and a mild flavor that won’t overpower other ingredients.

#12 Green Leaf Lettuce

Similar to red leaf lettuce, standard green leaf provides much fewer nutrients than other greens. But it still contains antioxidants like vitamin A, vitamin C, and phytochemicals like lutein and zeaxanthin.

The soft green leaves work well in any salad where you want delicate texture without bold flavors. Use green leaf as a base and top with more nutrient-dense greens and fresh vegetables to make a healthy salad.

#13 Romaine Hearts

Pre-cut romaine hearts provide the convenience of skipping chopping whole heads of romaine. But the lower part of the lettuce head contains the most nutrition in the form of antioxidants like carotenoids.

Romaine hearts are still a good source of vitamin A, vitamin K, and folate. But purchasing whole romaine heads and using both the green tops and nutrient-rich stems provides higher nutritional value per serving.

#14 Iceberg Lettuce

Known for its extreme crunch and high water content, iceberg lettuce is the most commonly purchased lettuce variety. But when it comes to nutrition, iceberg trails most other greens.

It does provide some vitamin A, vitamin K, and potassium. However, it lacks meaningful amounts of antioxidants and phytochemicals found abundantly in darker greens. Iceberg does provide hydration, fiber, and crunchy texture but doesn’t offer much else nutritionally.

Choosing the Healthiest Greens

Leafy greens come in a rainbow of colors, flavors, and textures. To make the most nutritious salads:

• Use darker greens like spinach, kale, arugula, and watercress as salad foundations.
• Add nutrient-dense toppings like avocado, carrots, tomatoes, nuts and seeds.
• Rotate milder greens like butter lettuce and red leaf lettuce for variety.
• Limit use of nutritionally lacking iceberg lettuce.
• Try bold greens like endive, radicchio, and chicory for punchy flavor.
• Wash greens thoroughly to remove dirt, germs, and pesticides.
• Use mixed baby greens for convenience and diversity of nutrients.

Leafy greens are packed with health benefits but not all provide the same punch. Fill your salad bowl with the most nutritious leaves to maximize vitamins, minerals, antioxidants, and phytochemicals in every serving.

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.