Salad greens: Getting the most bang for the bite - Harvard Health (2024)

FAQs

Salad greens: Getting the most bang for the bite - Harvard Health? ›

Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.

Opt for dark, leafy greens like kale, spinach, or arugula, which are packed with vitamins A, C, and K, as well as folate, calcium, and fiber. These greens provide a low-calorie base while offering a wealth of essential nutrients to support your overall health.

Spinach can be a great source of fiber and other nutrients. Similarly, kale is a nutrient-dense, low calorie food that offers many health benefits and is also high in fiber. The high fiber content in both spinach and kale could help with weight loss .

Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins.

Worst: Iceberg Wedge Salad

Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That's because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.

Crunchy Noodles, Wontons, and Tortilla Strips

“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).

What greens are best for gut health? ›

Leafy Greens: Spinach and Kale's Gut Benefits

The royal emerald pair, spinach, and kale, are more than just standard salad fixings. Rich in essential nutrients, these leafy greens are veritable powerhouses for gut health. Spinach, delicate yet robust in magnesium and iron, fuels digestive enzymes.

Dark leafy greens

Dark, leafy greens such as kale, spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.

Strengthen bones: Calcium and vitamin K work together to build strong bones and reduce the risk of osteoporosis and fractures, especially as we age. Reduce risk of chronic disease: Research shows leafy greens may help lower the risk of heart disease, certain cancers, macular degeneration and Type 2 diabetes.

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Arugula and romaine lettuce offer some fairly distinct nutritional benefits. Romaine lettuce is higher in vitamin A and folate, which are important for vision and cell function. Arugula, on the other hand, provides more vitamin C and calcium per serving.