Which Salad Greens Are The Most Useful

Maryam Ayres Author: Maryam Ayres Time for reading: ~6 minutes Last Updated: November 14, 2022
Which Salad Greens Are The Most Useful

We all know that eating salad is good, but do we all know what types of greens can be used? Moreover, different types of lettuce have somewhat different nutritional value. For your attention, the rating of different types of greens for salad according to their usefulness β€” in order from the least to the most useful. However, do not forget that any salad is better than none at all.

We all know that eating salad is good, but do we all know what types of greens can be used? Moreover, different types of lettuce have somewhat different nutritional value.

The US Centers for Disease Control has released a report that ranks fruits and vegetables by nutrient content. To be on this list, greens must meet two requirements: these foods must help reduce the risk of chronic disease, and a 100-kcal serving must contain 10% or more of the recommended daily allowance of 17 relevant nutrients.


After comparing all these indicators, the following ranking of different types of greens for salad was obtained according to their usefulness - in order from the least to the most useful. However, do not forget that any salad is better than none at all.


Iceberg salad

  • Nutrition score: 18.28.

The least useful of all salads from the point of view of nutrition is, surprisingly, iceberg. Despite the fact that this green is great for adding to sandwiches and hamburgers, its leaves mainly consist of water, which provides the characteristic crispness of the vegetable .



  • Nutrition score: 24.51.

Cabbage can also be classified as a salad , although it is part of the cruciferous family, which is known for containing powerful compounds that have the ability to reduce the risk of cancer. Use it to prepare salads , stews, soups and side dishes.



  • Nutrition score: 37.65.

Arugula, which gives salads a unique and bright taste, is one of the most common types of greens . Although it is not the most nutritious, arugula is often used in quinoa, cranberry, fruit and citrus salads , and as an addition to sandwiches, meat, pizza or scrambled eggs.


Dandelion leaves

  • Nutrition score: 46.34.

Dandelion leaves are not very common greens for salad , which, however, does not affect its benefits. It is a natural diuretic, contains more calcium than cabbage , and also has a lot of iron and vitamin K. To compensate for the bitter taste of greens , it is better to supplement them in a salad with something neutral like spinach or romaine.


Curly cabbage

  • Nutrition score: 49.07.

It would seem that what can be the most useful of all types of salad , if not curly cabbage , which has been heard a lot recently. However, it is closer to the bottom of the rating, although it has many benefits. For example, 1 cup of raw greens contains 200% of the recommended daily value of vitamin A, almost 700% of the daily value of vitamin K and 140% of vitamin C.


Endive (salad chicory)

  • Nutrition score: 60.44.

You've probably seen this type of salad grilled or topped with blue cheese, walnuts, and pears. That's because it sets off those bold flavors well. Although this herb belongs to the chicory family, it is very different from ordinary chicory.


Salad mustard

  • Nutrition score: 61.39.

If you want to add a bit of piquancy to a salad or a side dish of greens , choose salad mustard . Greens are a rich source of vitamins A, C and K. It can be used as an analogue of spinach, but with a sharper taste. Fry the leaves with olive oil and a pinch of salt to balance the spicy taste.


Leaf cabbage

  • Nutrition score: 62.49.

Kale , a staple vegetable in the southern United States, also boasts significant cholesterol-lowering benefits, especially when steamed. A study published in the journal Nutrition Research compared the effectiveness of prescription drugs with steamed kale . Incredibly, greens improved the process of blocking cholesterol in the body by 13% more than drugs. Of course, it will not be so useful if you add ham or French fries to the salad .



  • Nutrition score: 65.59.

Although technically it is not a salad , adding greens to dishes is very useful. It is so nutrient-dense that it can meet your daily requirement of vitamin K. In addition, the rich taste and aroma of parsley can help control your appetite. A study published in the journal Flavor showed that participants ate much less spicy food than the same one without herbs and spices. Adding greens , such as parsley, creates a fuller picture of flavors — without adding extra fat or calories.


Soybean salad

  • Nutrition score: 70.73.

This seemingly ordinary green is ready to take its place among superfoods for weight loss. 2 cups of lettuce provide 100% of the daily requirement of vitamin K, which is important for strong and healthy bones in particular. Research shows that women who eat a serving of salad every day reduce their risk of hip fracture by 30%, compared to those who eat just 1 serving a week.


Romaine salad

  • Nutrition score: 63.48.

This type of lettuce beats its cousin, kale , because it is high in folic acid, a water-soluble form of the B vitamin that has been shown to be extremely important for reproduction. Also, folic acid plays not the last role in the fight against depression, because next time, instead of kale , add romaine to your salad .



  • Nutrition score: 73.36.

Chicory is a family of bitter greens , the most famous of which is radicchio, small leaves of red or purple color that grow in small heads. The vegetable is one of the richest natural sources of polyphenols — powerful trace elements that play an important role in the prevention of many diseases. A study from the Journal of Nutrition found that people who consumed 650 mg of polyphenols per day were 30% more likely to live longer than those who did not. 1 cup of chicory contains about 235 mg of these healthy nutrients, so consider adding more of these leaves to your salad .



  • Nutrition score: 86.43.

According to the USDA, a 180g serving of cooked spinach contains 6.43mg of iron – more than a 170g burger patty. Recent research also suggests that compounds in the leaf membranes , called thylakoids, may serve as an effective appetite suppressant. A long-term study at Lund University in Sweden found that consuming a drink containing thylakoids before breakfast can significantly reduce hunger (by 95%) and promote weight loss. On average, women who took the extract lost 2.5 kg more excess weight than the placebo group.


Beetroot leaves

  • Nutrition score: 87.08.

Yes, the greens , which are cut before adding the root crop to the beet salad, are actually an equally nutritious part of the vegetable . A small cup of the leaves contains nearly 5 grams of fiber—more than you'll find in a bowl of oatmeal. Researchers from the University of Leeds found that the risk of cardiovascular disease was significantly reduced with each additional 7g of fiber. 



  • Nutrition score: 89.27.

This green can be a very effective prevention of diabetes. Swiss chard contains at least 13 different polyphenol antioxidants, including anthocyanins, anti-inflammatory compounds that may protect against type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples from nearly 2,000 people and found that those who consumed the most anthocyanins had lower insulin resistance and better blood glucose regulation.


Beijing cabbage

  • Nutrition score: 91.99.

The silver medal goes to Chinese or Beijing cabbage . The cruciferous vegetable it belongs to is a rich source of available calcium and iron, and has a powerful ability to fight inflammatory markers thought to contribute to heart disease. In a study of Chinese women, those who ate more cruciferous vegetables (about 1.5 cups per day) had 13% less inflammation than those who ate fewer greens .

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