There is no single healthiest vegetable: a varied mix gives you more than any one food can offer. Spinach leads our editorial list with 482.9 µg of vitamin K per 100 g raw, while red bell peppers, carrots and black beans bring different nutritional strengths.
The Dietary Guidelines for Americans recommend a variety of colorful vegetables, and MedlinePlus describes five vegetable subgroups. Our ten choices cover them all: dark green, red and orange, beans and legumes, starchy, and other vegetables. They fit alongside the grains, fruits and other foods in a varied, healthy diet.
How we chose these
We chose ten everyday vegetables across those five subgroups and highlight one nutrient or plant compound per 100 g from USDA’s SR Legacy database. Each entry names the raw or cooked form measured; the numbers are display order, not a health score. These are good examples, not a scientific top ten, and amounts vary with variety and preparation.
| No. | Vegetable (form) | Subgroup | Standout nutrient or plant compound (per 100 g) |
|---|---|---|---|
| 1 | Spinach, raw | Dark green | Vitamin K: 482.9 µg |
| 2 | Red bell pepper, raw | Red and orange | Vitamin C: 127.7 mg |
| 3 | Kale, raw | Dark green | Vitamin C: 93.4 mg |
| 4 | Broccoli, raw | Dark green | Vitamin C: 89.2 mg |
| 5 | Carrot, raw | Red and orange | Vitamin A: 835 µg RAE |
| 6 | Tomato, red and ripe, raw (year-round average) | Red and orange | Lycopene: 2,573 µg |
| 7 | Black beans, boiled without salt | Beans and legumes | Fiber: 8.7 g |
| 8 | Brussels sprouts, boiled and drained without salt | Other | Vitamin K: 140.3 µg |
| 9 | Cauliflower, raw | Other | Vitamin C: 48.2 mg |
| 10 | Green peas, boiled and drained without salt | Starchy | Fiber: 5.5 g |
10. Green Peas
Green peas, boiled and drained without salt, provide 5.5 g of fiber and 5.36 g of protein per 100 g. They belong to the starchy vegetable subgroup, even though their color might suggest the dark green group. A cup of these cooked peas weighs 160 g in the USDA record, so the table’s 100 g portion is smaller than a full cup.
Stir cooked peas into rice, pasta or a bowl of soup when you want a simple extra vegetable. Frozen peas are a convenient option, too, though their nutrient values are not identical to this entry. Fiber helps with digestion and can help prevent constipation; increase it gradually if you are not used to eating much, since a sudden increase can cause gas.
9. Cauliflower
Raw cauliflower supplies 48.2 mg of vitamin C per 100 g, along with 2 g of fiber and 57 µg of folate. Those 100 g contain just 25 calories. A cup of chopped raw cauliflower weighs 107 g in the USDA record, so it is slightly more than the table’s portion.
Its pale color does not mean it lacks nutrients. Vitamin C helps the body make collagen, the protein that supports connective tissues and wound healing. Serve small raw florets with a dip, or roast them for a softer texture and browned edges. The raw figures above describe the uncooked vegetable, before any oil, sauce or other ingredients.
8. Brussels Sprouts
Brussels sprouts, boiled and drained without salt, contain 140.3 µg of vitamin K per 100 g. Vitamin K is needed for proteins involved in blood clotting and bone metabolism. This makes sprouts one useful option alongside leafy greens, though their food-group classification is “other vegetables.” The table uses the cooked form people commonly serve.
Try them halved and roasted for browned edges, or steamed until tender if you prefer a softer bite. Those preparations will not have exactly the same values as the boiled entry. If the flavor seems too strong on its own, serve a smaller portion alongside carrots or peas. People taking warfarin should follow the vitamin K advice in the safety note below.
7. Black Beans
Black beans, boiled without salt, provide 8.7 g of fiber and 8.86 g of protein per 100 g. A cup weighs 172 g in the USDA record; using that weight, we calculate about 15 g of fiber per cup. Mature beans count in the beans and legumes vegetable subgroup and can also contribute to the protein-food group.
Use cooked black beans in tacos, soups or a rice bowl, or mash them into a chunky dip. They are one of several useful plant-based protein sources. The same 100 g portion supplies 149 µg DFE of folate, a vitamin the body needs to make DNA and divide cells. DFE means dietary folate equivalents. Start with a smaller portion if beans are new to your meals, then build up gradually.
6. Tomatoes
Raw, ripe red tomatoes contain 2,573 µg of lycopene per 100 g in USDA’s year-round average entry. Lycopene is a plant compound, so the table highlights something different from the vitamins and fiber listed for the other vegetables. That same portion provides 13.7 mg of vitamin C. The figures describe plain raw tomatoes, not sauce, paste or juice.
Slice them into sandwiches, chop them into a salad or add them to a bean bowl with herbs. Cooking them into a sauce offers another way to enjoy them. Tomatoes count here in the red and orange vegetable subgroup, even though they are botanically fruits.
5. Carrots
Raw carrots provide 835 µg RAE of vitamin A per 100 g, including vitamin A activity from beta-carotene. RAE, or retinol activity equivalents, accounts for how the body uses different forms of vitamin A. The body can convert beta-carotene into vitamin A, which supports normal vision; vitamin A deficiency can cause night blindness.
Carrot sticks add crunch to a packed lunch, while grated carrots work well in slaw or a sandwich. Roasting or simmering gives them a softer texture if that is what you enjoy. The USDA raw entry lists a cup of chopped carrots as 128 g, so a cup contains more than the 100 g shown in the table.
4. Broccoli
Raw broccoli contains 89.2 mg of vitamin C per 100 g. The separate entry for broccoli boiled and drained without salt contains 64.9 mg per 100 g. Those are different food forms, not a measured percentage loss from the same batch. Vitamin C can be reduced by heat and cooking water; steaming or microwaving may lessen losses.
You can serve broccoli raw in small florets, steam it as a side or add it to a stir-fry. It is a cruciferous vegetable, a group often discussed in cancer research. The National Cancer Institute reports mixed results in studies of people, so eating broccoli is not a proven way to prevent cancer. Its vitamin content and usefulness in everyday meals are sounder reasons to include it.
3. Kale
Raw kale provides 93.4 mg of vitamin C per 100 g, as well as 389.6 µg of vitamin K. A cup of raw kale weighs just 21 g in this USDA entry, so 100 g is a much larger amount than a loose cup of leaves. Keep that difference in mind when comparing the table with what goes into your salad.
Tear the leaves from tough stalks, slice them finely for a salad or stir them into soup. Kale’s vitamin C helps the body absorb iron from plant foods, making it a useful companion to a bean-based meal. Its strong flavor also works alongside milder vegetables.
2. Red Bell Peppers
Raw red bell peppers supply 127.7 mg of vitamin C per 100 g. Vitamin C supports collagen formation and helps the body absorb iron from plant foods. That gives you a practical pairing: add chopped red pepper to cooked beans or lentils. The vitamin C figure is for the raw pepper, before cooking or adding any dressing.
Cut peppers into strips for a snack, dice them into a salad or tuck them into a sandwich. Their sweet flavor makes them an easy addition to a plate of vegetables you can eat raw. You can roast them when you want a softer texture, too.
1. Spinach
Raw spinach contains 482.9 µg of vitamin K per 100 g. A cup of raw leaves weighs 30 g in the USDA record, giving about 145 µg per cup by our calculation. For context, the FDA label Daily Value for vitamin K is 120 µg. Daily Values are label references, not a personal intake target; your needs may differ.
Add a handful of leaves to a sandwich or salad, or wilt them into an omelet or soup. Spinach also supplies 194 µg DFE of folate per 100 g raw. It is one of many healthy foods worth trying, and its place here is not a reason to eat it at every meal. If you take warfarin or have had calcium oxalate kidney stones, read the precautions below before changing your intake.
A few precautions
If you take warfarin, keep your vitamin K intake consistent and talk to your prescriber before major dietary changes. If you have had calcium oxalate kidney stones, ask your clinician about limiting high-oxalate foods such as spinach. Before preparing fresh produce, wash it under running water; do not use soap. This is general information, not a substitute for advice from a doctor or registered dietitian.
SourcesSources are linked throughout the article. The main sources are listed below.
- USDA National Nutrient Database for Standard Reference, Legacy Release (April 2018) and its official data archive. Main table records (NDB numbers): spinach 11457; red pepper 11821; kale 11233; broccoli 11090; carrots 11124; tomatoes 11529; black beans 16015; Brussels sprouts 11099; cauliflower 11135; green peas 11305. Cooked broccoli: 11091.
- MedlinePlus: Dietary Guidelines for Americans, 2025–2030. Vegetable subgroups and the place of beans and legumes in a varied diet.
