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26 Most And Least Healthy Vegetables

A healthy-eating organization called Food Day assigned scores to 73 vegetables based on their nutritional content.* Here are our faves.

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1. KALE (Health Score: 1,392)

Kale and White Bean Soup
bonappetit.com

Kale and White Bean Soup

More Vitamin K (good for your blood) and lutein (good for your eyes) than you need for the day, and plenty of Vitamin C (good for your immune system, heart, skin and lots of other stuff), too. Show off.

2. SPINACH (Health Score: 968)

Hot Spinach Dip
skinnytaste.com

Hot Spinach Dip

Spinach meets your daily requirements for Vitamin K and lutein, and has plenty of Vitamin C and potassium (good for your muscles and heart), too. It even throws in some fiber (good for pooping) for good measure. Overachiever.

3. CARROTS (Health Score: 399)

Roasted Carrot Soup
food52.com

Roasted Carrot Soup

taesmileland/taesmileland

About 15% of the lutein you need for the day, plus some Vitamin K and fiber.

4. BROCCOLI RABE (Health Score: 392**)

Rigatoni with Broccoli Rabe
notderbypie.com

Rigatoni with Broccoli Rabe

Shutterstock

Tons of Vitamin C, Vitamin K, lutein, and even protein (one bunch of broccoli rabe has a whopping 17g).

** Based on 4 stalks

5. BROCCOLI (Health Score: 268**)

Broccoli Parmesan Fritters
smittenkitchen.com

Broccoli Parmesan Fritters

Warmlight/Warmlight

With similar nutrient levels, the better known cousin in the broccoli family has nothing to be ashamed of, even if he falls a little behind the 'rabe.

**2 spears

6. BRUSSELS SPROUTS (Health Score: 247)

Roasted Brussels Sprouts
simplyrecipes.com / Elise Bauer

Roasted Brussels Sprouts

Daniel_Saxlid/Daniel_Saxlid

Not sure how these guys got such a bad rep, considering they're easy to cook, insanely healthy, and also kind of adorable.

7. PEAS (Health Score: 173)

Lemony Pea Pesto
loveandlemons.com

Lemony Pea Pesto

Flickr: chiotsrun / Chiot's Run

Carrots are great, but peas have enough nutrients, including iron (great for your muscles), folate (aka folic acid, a vitamin especially important for women before and during their pregnancies), to hold their own.

8. TOMATOES (Health Score: 136**)

Blood Thirsty Marys
marthastewart.com

Blood Thirsty Marys

Matthew O'Shea/Matthew O'Shea

With all that Vitamin A (boosts your immunity, vision, and reproductive health) and C, you should probably toast yourself for having some.

**1/3 cup

9. ASPARAGUS (Health Score: 134**)

Asparagus with Egg & Miso Butter
iamafoodblog.com

Asparagus with Egg & Miso Butter

zhekos/zhekos

All that magnesium (an excellent energy booster) makes the smelly pee totally worth it.

**6 spears

10. GREEN BELL PEPPER (Health Score: 113)

Eggs Fried with Tomato in Bell Pepper
enjoyyourcooking.com

Eggs Fried with Tomato in Bell Pepper

"Oh hey, what's up, I'm just chillin' over here with all my Vitamin C and other nutrients. NBD."

— Every green bell pepper ever

11. OKRA (Health Score: 94)

Spicy Pickled Okra
onetomato-twotomato.com

Spicy Pickled Okra

Get your Vitamin K! Get your Vitamin K right here, folks! Vitamin K, going fast!

12. SCALLIONS (Health Score: 91**)

Spaghetti Scallion Pancakes
buzzfeed.com / Macey Foronda

Spaghetti Scallion Pancakes

LiliViter/LiliViter

Scallions, healthier than zucchini: Who knew?

**1/3 cup, raw

13. ZUCCHINI (Health Score: 88)

Zucchini Bread
smittenkitchen.com

Zucchini Bread

Sorry zucchini, you're great too. I really do appreciate all the lutein.

14. GREEN BEANS (Health Score: 83)

Fresh Green Bean Casserole
browneyedbaker.com

Fresh Green Bean Casserole

This mean, green, lutein machine also provides fiber, Vitamin K, and a touch of Vitamin C to top it all off.

15. CAULIFLOWER (Health Score: 77**)

Dan Barber's Cauliflower Steaks with Cauliflower Purée
food52.com

Dan Barber's Cauliflower Steaks with Cauliflower Purée

nop16/nop16

Folate? Check. Fiber? Check. Vitamins C and K? Check check.

**5 florets

16. AVOCADO (Health Score: 75**)

Avocado Fried Egg
cookingstoned.tv

Avocado Fried Egg

So much more fiber and Vitamin K than toast could ever offer.

**1/2 an avocado, raw

17. POTATOES (Health Score: 64**)

Tater Tots
leitesculinaria.com

Tater Tots

EccentricCanvas/EccentricCanvas

With all that iron, Vitamin C and potassium, is it any surprise Sam Gamgee was looking for some on the road to Mordor? I think not.

**1 small potato with skin

18. CORN (Health Score: 58)

tameek/tameek

Should I make fun of how non-nutritious high-fructose corn syrup is or would that be too corny?

19. ICEBERG LETTUCE (Health Score: 54**)

Iceberg Slaw
saveur.com

Iceberg Slaw

Enough iron to bring down a teeny-tiny, miniature Titanic.

**2 cups, raw

20. BEETS (Health Score: 43)

Salt Roasted Beets with Goat Cheese & Toasted Walnutes
alexandracooks.com

Salt Roasted Beets with Goat Cheese & Toasted Walnutes

Still enough potassium and fiber to inspire a band.

21. SUNCHOKES, AKA JERUSALEM ARTICHOKES (Health Score: 41**)

Sunchokes with Orange Hazelnut Gremolata
mymansbelly.com

Sunchokes with Orange Hazelnut Gremolata

mymansbelly.com / jacqueline

Sunchokes: Ugly, confusing, and apparently, not that nutritious. It's not all bad, though: they have a bit of potassium of fiber buried underneath that bumpy exterior.

**1/2 cup, raw

22. CUCUMBERS (Health Score: 27**)

Creamy Cucumber Salad
chow.com

Creamy Cucumber Salad

So what if cukes aren't all stars on the nutrition front? They still provide a decent amount of Vitamin K AND they make a killer salad.

**1/3 medium, raw with peel

23. PORTOBELLO MUSHROOMS (Health Score: 24**)

Portobello Mushroom Burger
simplyrecipes.com

Portobello Mushroom Burger

You say portobello, I say portabella, we both get a decent 5g of protein per cup.

**2/3 cup

24. EGGPLANT (Health Score: 21**)

taste.com.au / Ben Dearnley

I am so disappointed in you, eggplant. All that time I spent substituting you for meat and the best you can give me is fiber. But I don't blame you. Really, I don't. I blame myself.

**3/4 cup

25. RADISHES (Health Score: 13**)

giovanna_l/giovanna_l

Not a ton of nutrients, but more Vitamin C than a regular rose anyway.

**3 large, raw radishes

26. ONIONS (Health Score: 9**)

Caramelized Onion Tart with Gorgonzola and Brie
simplyrecipes.com

Caramelized Onion Tart with Gorgonzola and Brie

Shutterstock

Great for flavor, aroma and pizza, but sadly, not so great for nutrition. Whatevs. They don't HURT.

**3 Tbsp. raw

*Food Day explains how the vegetables were scored and ranked:

"We calculated a score for each vegetable by adding up its percentage of: (1) the Recommended Dietary Allowance (RDA) or Adequate Intake (AI) for seven nutrients, (2) the Daily Value (DV) for fiber, and (3) the daily targets that we've devised for lutein (plus zeaxanthin) and carotenoids other than lutein...

We counted calcium, iron, folate, and magnesium in our scores but they're not in the chart. Ditto for carotenoids other than lutein, which include alpha-carotene, beta-carotene, and lycopene. We included lutein in the chart because of growing evidence that it may help prevent cataracts. There is no RDA or AI for lutein, so we set our own (3,000 micrograms) based on studies on cataracts. (The RDAs and AIs—daily targets set by the Institute of Medicine—vary slightly by age and gender. We picked the highest level for adults, excluding pregnant and lactating women.)"

For more information on the methodology behind the rankings, click here.

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