The 20 healthiest green vegetables (and their benefits)

On trend and with a reputation as a super food, kale and other leafy greens are versatile, nutritious and have a heap of health benefits too. Read on to discover our top 20 healthiest green vegetables, including their nutritional contribution, their specific health benefits as well as plenty of ways to enjoy them.

Getting more greens on your plate is a surefire way to improve your health, not only are these tasty vegetables nutrient-rich, contributing vitamins, minerals and fibre, they can help support your health in a number of ways, including:

• Promoting a healthy balance of gut bacteria to support digestive health
• Strengthening immunity
• Promoting healthy bones
• Being low in calories, so good for the waistline.

Packed with protective plant compounds (antioxidants) that help support the heart and protect cells from damage.

Discover our full range of health benefit guides and check out some of our favourite vegetable recipes like kale caesar salad and salmon & broccoli cakes with watercress, avocado & tomato salad.

20 healthiest green vegetables and their benefits

1. Watercress

An 80g (raw) serving of watercress contains:

• 18 kcal/75 kJ
• 2.4g protein
• 0.8g fat
• 0.3g carbohydrates
• 1.2g fibre
• 136mg calcium
• 1.8mg iron
• 36mcg folate
• 49.6mg vit C

Watercress is an aquatic leafy green that’s often overlooked. However, as a member of the cruciferous family, it’s packed with compounds called isothiocyanates which may help protect against cancer. Watercress is also loaded with antioxidant plant compounds, that may play a role in combatting the chronic diseases associated with ageing.

Discover the health benefits of watercress

Get inspired with these delicious recipes:

Peppered mackerel & new potato watercress salad
Lamb meatballs with watercress dressing

2. Pak choi

An 80g serving (steamed) of pak choi provides:

• 11 kcal/46 kJ
• 1.2g protein
• 0.1g fat
• 1.5g carbohydrate
• 1.6g fibre
• 64mcg folate

A member of the brassica family, pak choi  is rich in the same protective compounds as broccoli and cauliflower, this means it offers similar protective benefits. Pak choi is also a great source of folate as well as potassium and vitamin C.

Try these tasty ways with this vegetable:

Glazed greens
Steamed pak choi
Steamed fish & pak choi parcels

3. Chard

An 80g (boiled) serving of chard contains:

• 16 kcals / 67 kJ
• 1.5g protein
• 0.1g fat
• 2.6g carbohydrate
• 440mg potassium
• 80mcg folate

With fewer calories and more magnesium than kale, chard (also known as Swiss chard) is an unsung hero. It contributes iron and vitamin C. Don’t discard the stems because they’re a good source of heart-healthy potassium.

Use chard in these delicious recipes:

Chard, sweet potato & peanut stew
Quick braised chard & lentils
Quick chickpea & chard tamarind curry

4. Spinach

An 80g (raw) serving of spinach contains:

• 20 kcal/82 kJ
• 2.2g protein
• 0.6g fat
• 1.3g carbohydrates
• 2.2g fibre
• 136mg calcium
• 1.68mg iron
• 91mcg folate

Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of your blood. However, although spinach is rich in non-haem iron, it is not readily absorbed in the gut. That’s because high levels of oxalic acid, found in spinach, inhibits our ability to absorb the iron. Lightly cooking or wilting the leaves can help minimise these effects as well as eating spinach with a source of vitamin C such as oranges or peppers. If you do wilt spinach, don’t be tempted to squeeze out the excess liquid because this will be rich in water-soluble vitamin C and the B group vitamins.

Discover the health benefits of spinach.

Use up that bag of spinach in your fridge in our spinach pancakes, spinach & courgette lasagne, and tomato & spinach kitchari.

5. Cavolo nero

An 80g serving (boiled) of cavolo nero contains:

• 19 kcals / 80 kJ
• 1.9g protein
• 0.9g fat
• 0.8g carbohydrate
• 3.3g fibre
• 128mg potassium
• 120mg calcium
• 69mcg folate
• 57mg vitamin C

Cavolo nero (also known as black kale) is the pigmented cousin of curly kale. It adds bite and colour to most dishes, as well as an impressive nutrient line-up including the carotenoid lutein which supports eye health, as well as vitamins C and K.

Give it a try with our braised cavolo nero, Moroccan chickpea, squash & kale stew and our cavolo nero pesto.

6. Kale

An 80g serving (raw) of kale contains:

• 26 kcals / 112 kJ
• 2.7g protein
• 1.3g fat
• 1.1g carbohydrate
• 3.3g fibre
• 360mg potassium
• 104mg calcium

Often called a ‘superfood', kale contains twice the vitamin C of spinach (although spinach has twice the vitamin E). It’s a useful source of plant-based calcium, needed for strong bones and teeth, and its low levels of oxalate makes the calcium more available for absorption.

Discover the health benefits of kale.

Enjoy kale in these delicious recipes kale pesto, kale crisps and spiced black bean & chicken soup with kale.

7. Rocket

An 80g (raw) serving of rocket contains:

• 14 kcal / 59 kJ
• 2.9g protein
• 0.3g fat
• 1.4g fibre
• 173mg calcium
• 70mcg folate
• 16mg vitamin C

Rocket (or arugula) provides a pepperiness to dishes, as well as a slight spice and mustard note. The green leaves are rich in chlorophyll, amino acids and vitamins C, B, E and K.

Try our shaved fennel & rocket salad, rocket pesto and our egg rocket pizzas.

8. Purple sprouting broccoli

An 80g serving (boiled) contains:

• 15 kcals / 64 kJ
• 1.7g protein
• 0.5g fat
• 1.0g carbohydrate
• 2.5g fibre
• 136mg potassium
• 88mg calcium
• 112mcg folate
• 35mg vitamin C

Purple sprouting broccoli contains a plant compound called sulphoraphane, that may help prevent cancer as well as other chronic conditions like heart disease and diabetes. Purple sprouting broccoli is rich in vitamin C and folate.

Read more about the health benefits of purple sprouting broccoli

Check out these delicious recipes:

Sesame salmon, purple sprouting broccoli & sweet potato mash
Purple sprouting broccoli, jersey royal, burrata & anchovy salad
Roasted purple sprouting broccoli with feta & preserved lemon

9. Broccoli

An 80g portion broccoli (boiled) provides:

22 kcals/96kJ
2.6g protein
0.4g fat
2.2g carbohydrates
2.2g fibre
478mcg carotene
35mg vitamin C
The brassica family of vegetables, including broccoli and cabbage, contain a plant compound called indole-3-carbinol (I3C), this helps balance hormones by regulating oestrogen levels. As a consequence I3C has shown promise in reducing the risk of oestrogen-induced breast and reproductive cancers in both women and men, although more studies are needed to clarify this.

Discover the health benefits of broccoli.

Use up the broccoli in your fridge by making these tasty recipes:

Stir fried chicken with broccoli & brown rice
Quinoa, squash & broccoli salad
Sesame salmon, purple sprouting broccoli & sweet potato mash

10. Brussels sprouts

An 80g portion of brussels sprouts (boiled) provides:

• 28 kcals/122 kJ
• 2.3g protein
• 1.0g fat
• 2.8g carbohydrates
• 3.3g fibre
• 256mcg carotene
• 88mcg folate
• 48mg vitamin C

As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound, called kaempferol. This antioxidant has been studied for its many health-promoting properties, including its benefits for heart health. If possible, microwave or steam, rather than boil your sprouts, this helps retain as much as twice their nutritional goodness.

Discover the health benefits of brussels sprouts.

Enjoy sprouts in our flavoursome recipes, including:

Chicken tagine with spiced brussels & feta
Boxing Day sprout pad Thai

Check out our how to cook brussels sprouts guide.

11. Green cabbage

An 80g serving (boiled) of green cabbage provides:

• 14 kcal/56 kJ
• 1.2g protein
• 0.2g fat
• 1.8g carbohydrates
• 1.8g fibre
• 32mcg folate
• 36mg vitamin C

Whether cooked or raw, cabbage offers a crunch, is low in calories, a good source of vitamin C and provides a useful dose of fibre.

Get adventurous with cabbage and try these recipes:

Cabbage soup
Italian-style roast cabbage wedges with tomato lentils
Roast Savoy cabbage with lemon

12. Avocado

An 80g portion of avocado contains:

• 152 kcal/627 kJ
• 1.5g protein
• 15.6g fat
• 1.5g carbohydrates
• 3.6g fibre
• 360mg potassium
• 2.56mg vitamin E

Technically a fruit, just half an avocado makes one portion of your five-a-day. They’re an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium.

Discover the health benefits of avocado.

Use avocado to make our burrito bowl with avocado & chipotle black beans, our green goddess avocado salad and quick chicken hummus bowl.

13. Asparagus

An 80g portion of asparagus (boiled) provides:

• 21 kcal / 88 kJ
• 2.7g protein
• 0.6g fat
• 1.1g carbohydrates
• 1.5g fibre
• 176mg potassium
• 311mcg carotene
• 138mcg folate
• 8mg vitamin C

Asparagus is one of a number of vegetables that act as a prebiotic, this means they act as a food for the beneficial bacteria which live in our digestive tract, and help these bacteria thrive and increase in number. Asparagus is exceptionally high in folate and makes a useful contribution to your iron intake, too. The characteristic taste and smell of asparagus is thanks to a compound called asparagusic acid, these sulphur-containing compounds help support the liver and fight inflammation.

Find inspiration with these delicious asparagus recipes:

Asparagus soup
One pan salmon with roast asparagus
Asparagus & new potato frittata

Learn how to cook asparagus with our practical guide.

14. Lettuce

An 80g serving contains:

• 9 kcals / 38 kJ
• 1.0g protein
• 0.1g fat
• 1.1g carbohydrates
• 1.2g fibre
• 178mg potassium
• 48mcg folate

Super hydrating and a useful source of electrolyte minerals including calcium, magnesium and potassium.

Think beyond a basic salad and try our steak lettuce cups, our cucumber, pea & lettuce soup and our cod with bacon, lettuce & peas.

15. Peas

An 80g (cooked) serving of peas contains:

• 63 kcal/263 kJ
• 5.4g protein
• 1.3g fat
• 8.0g carbohydrates
• 4.5g fibre
• 184mg potassium
• 104mg phosphorus
• 1.2mg iron

Don’t let their small size fool you, peas are a nutrient powerhouse. Not only a source of protein, they contain minerals, including magnesium and potassium, which help manage blood pressure. Peas are also rich in fibre, which supports digestive health and fuels beneficial gut bugs. Much of the fibre content is in the form of soluble fibre, which may alleviate constipation. Eating adequate amounts of dietary fibre is associated with a reduced risk of a number of conditions, including obesity, type 2 diabetes, heart disease and cancer.

Discover the health benefits of peas

Celebrate the humble pea with our tasty recipes:

Herby broccoli & pea soup
Cauliflower, paneer & pea curry
Smashed peas on toast

16. Fennel

An 80g serving (raw) of fennel provides:

• 10 kcal/40 kJ
• 0.7g protein
• 0.2g fat
• 1.4g carbohydrates
• 2.6g fibre
• 352mg potassium

Perhaps less popular than it should be, fennel is good source of fibre and potassium. It has a mildly sweet note with a distinct anise-like flavour, making it a delicious addition to numerous recipes.

Read more about the health benefits of fennel.

Give it a go with our barbecued fennel with black olive dressing, cannellini bean & fennel ragu and our spicy prawn & fennel chickpeas.

17. Green beans

An 80g serving (boiled) of green beans provides:

• 21 kcal/86 kJ
• 1.7g protein
• 0.2g fat
• 3.2g carbohydrates
• 3.3g fibre
• 46mcg folate

Green beans are in season from July until the end of September and are a great choice for late summer salads or sides. They’re fibre-rich and offer a variety of nutrients including B vitamins, K and E.

Try our favourite recipes:

Green beans with mustard, lemon & mint 
Green bean casserole
Fry bodi

18. Broad beans

An 80g portion of broad beans (boiled) provides:

• 38 kcals/163 kJ
• 4.1g protein
• 0.6g fat
• 4.5g carbohydrates
• 5.8g fibre
• 26mcg folate
• 16mg vitamin C

Broad beans are a useful source of nutrients and minerals including iron, manganese and potassium, as well as the B group of vitamins that help support nerve and brain function. They’re rich in fibre, including resistant starch, which our good gut bugs enjoy as a food source. Broad beans are rich in plant compounds that have protective antioxidant effects and including them regularly in your diet may help support your immune system and manage blood sugar levels.

Broad beans also contain L-dopa, a compound and precursor to the brain chemical dopamine. L-dopa is used by medical professionals in the treatment of Parkinson’s, and there have been some suggestions that consuming broad beans may be helpful for those with mild symptoms.

Try our simple broad bean recipes, including:

Broad bean shakshuka 
Chicken skewers with broad bean hummus
Lemony broad beans with goat's cheese, peas & mint

19. Celery

An 80g (raw) serving of celery contains:

• 6 kcals / 24 kJ
• 0.4g protein
• 0.2g fat
• 0.7g carbohydrates
• 1.2g fibre
• 256mg potassium

Although celery has a high water and fibre content, it contains numerous vitamins, minerals and plant compounds including flavonoids. These support heart health, liver function and may help manage blood sugar levels.

Discover the health benefits of celery.

Try our simple celery recipes, including celery soup, celery juice and roast chicken with braised celery hearts.

20. Cucumber

A 50g cucumber (¼ medium) serving contains:

• 15 kcal/318 kJ
• 0.7g protein
• 0.1g fat
• 3.6g carbohydrates
• 1.1g fibre
• 92.5g water
• 16.4mcg vitamin K
• 147mg potassium
• 16mg calcium

Technically a fruit, cucumbers are a great addition to your diet. They help support your hydration levels and contain several antioxidants that reduce cell damage, including tannins, polyphenols and flavonoids. These antioxidants work to protect cells from free radical damage. Incredibly versatile, cucumbers can be added to smoothies or juices, included in a snack, added to salads and sandwiches and even pickled.

Discover more healthy benefits of cucumber.

Try these delicious recipes:
Chiu chow chilli smacked cucumber
Quick pickled cucumbers

Overall, are green vegetables good for you?

Including green vegetables in your diet can help support a healthy immune system, aid digestion, protect against chronic disease, while also supporting eye and bone health. Green vegetables are versatile, tasty and low in calories, and the leafy, non-starchy greens are low in carbs making them keto-friendly.

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