Results Are In For The Healthiest Salad Greens !

Results Are In For The Healthiest Salad Greens !

It’s pretty well understood that salads are good for you. As long as you’re careful with a restaurant’s menu options, you can count on doing right by your body with a bed of greens.

But, not all greens are created equal and some contain significantly more nutrition than others. What you choose at the salad bar can make all the difference between fully satisfying your daily recommended dose of nutrients and simply contributing to it.

We ranked eight popular salad greens in order from least to most nutritious, according to the CDC’s powerhouse fruits and vegetables list.

The CDC determined the nutritional density of these greens by looking at how well they fulfilled the average person’s daily requirement for 17 important nutrients: potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.

They assigned each food a specific nutrient density score, on a scale of zero to 100, that calculates to what extent 100 grams of each green includes the daily recommended amount of these 17 nutrients, assuming a 2,000 calorie diet.

Here’s what they found:

8 Iceberg

Nutrient Density Score: 18.28

Poor iceberg lettuce — it doesn’t have the best reputation. And while the salad green might be at the low-ranking end of this list, it still contains fiber, potassium, zinc, calcium, folate, Vitamin A, and Vitamin K. Plus, it has a high water content, which is always a good thing.

7 Arugula

Nutrient Density Score: 37.65                                                                                 Arugula comes with the advantage of phytochemicals, which may inhibit the development of certain cancers. Not too bad for a bed of greens.

6 Kale

5 Romaine

Nutrient Density Score: 63.48

Romaine is a solid source of Vitamin K and A, as well as folate.

4 Leaf Lettuce

Nutrient Density Score: 70.73
Leaf lettuce is high in potassium and vitamins A and K.

Knowledge is power. Now go make some salads!

By Julie R.  Thomson

jennifer rice

Jennifer Rice is a lover of all things living and has dedicated her life to making a difference to all those who cross her path.
A passion for mind and body movement has led her into a long and successful career in pilates; teaching on a global scale, with clients in Canada, New Zealand, Dubai,LA and Jordan and more recently, Spain.
Her understanding of how the human body performs, combined with her extensive knowledge of nutrition and natural health therapies, allow Jennifer to be the complete wellness expert.
Not content to just help humans, Jennifer has a heart for animals and has been known to spend her time, when she isn’t working with clients or in her garden, at her local animal refuge centre, donating her time to our furry or feathered friends in need.
A wanderlust spirit keeps Jennifer on the move and her worldly outlook on life brings a refreshing point of view; always with a smile and an open heart

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