Nutrition: Test Your Skills

Can you guess which fruits and vegetables had the top 5 scores in nutrition density?

#5: A 1-cup serving of this leaf provides vitamin A, vitamin C, and calcium. In addition, this powerful veggie is a good source of iron, vitamin K, folic acid, and fiber. Hint: This powerhouse is the vegetable of choice for a notable sailor.

#4: A 1-cup serving of this leaf provides vitamin A, vitamin C, and calcium. In addition, this powerful veggie is a good source of iron, vitamin K, folic acid, and fiber. Hint: These greens are attached to a well-known, colorful vegetable.

#3: This leafy green provides vitamin A, vitamin C, magnesium, and other vitamins and minerals. Hint: This leafy green is available in a rainbow of colors.

#2: This vegetable is packed full of vitamin A, vitamin C, and calcium. Hint: This Asian lettuce has many varieties and is a stir-fry favorite.

#1: The most nutrient-rich food contains more than 15 essential vitamins and minerals and provides more iron than spinach, more calcium than milk, and more vitamin C than oranges. Hint: This often-overlooked vegetable is a close cousin to mustard greens, cabbage, and other greens.

Answer to #5 is spinach. Although kale has a similar nutritional profile and made the list of powerhouse foods, spinach beat the trendy leaf for the number 5 spot. Nutrient Density Score: 86.43

Answer to #4 is beet greens. Although beets are more popular, beet greens pack a mighty nutritional punch. Try using them raw in salads, sautéed in a stirfry, or add them to soups. Nutrient Density Score: 87.08

Answer to #3 is chard. Chard is used in Mediterranean cooking and is often enjoyed sautéed. Nutrient Density Score: 89.27

Answer to #2 is Chinese cabbage. Many greens, including bok choy, fall under this category and are most often used sautéed, steamed, or raw in salads. Nutrient Density Score: 91.99

Answer to #1 is watercress. Many greens, including bok choy, fall under this category and are most often used sautéed, steamed, or raw in salads. Nutrient Density Score: 100.

Honorable Mentions:

These powerhouse foods ranked in the top 10 highest nutrient density scores: chicory: 73.36, leaf lettuce: 70.73, parsley: 65.59, romaine lettuce: 63.48, collard greens: 62.49.