Neither kale nor spinach: the vegetable that topped a CDC ranking of the most nutrient-dense foods

Key Points:

• A 2014 CDC study ranked 41 fruits and vegetables by nutrient density per 100 calories, with watercress scoring highest at 100, followed by Chinese cabbage, chard, beet greens, and spinach; kale ranked 15th with a score of 49.07.
• The study evaluated 17 key nutrients important for health, including vitamins, minerals, fiber, and protein, using raw food data from the USDA nutrient database.
• Leafy greens dominated the top rankings due to their high nutrient content and low calorie count, while some commonly regarded superfoods like raspberries, garlic, and blueberries did not qualify as nutrient-dense powerhouses.
• Watercress, often overlooked, is best eaten fresh due to its delicate, peppery leaves and can be added to salads, sandwiches, soups, or stir-fries; cooking may alter nutrient values.
• The study has limitations, including exclusion of certain food groups, lack of phytochemical data, and no consideration of cooking effects, emphasizing that a varied diet remains essential for optimal nutrition.