1.

Dandelion Greens
Dandelion greens are another leafy green with impressive nutrient density.
We often eat them raw, and they have a bitter and slightly peppery taste. However, like many
vegetables, they have a more pleasant flavor after cooking.
Dandelion greens are high in calcium, and they provide a rare source of vitamin E too. The
overall nutrient profile looks like this (26);

 Calories: 45 kcal
 Carbohydrate: 9.2 g
 Fiber: 3.5 g
 Sugar: 0.7 g
 Fat: 0.7 g
 Protein: 2.7 g
 Vitamin K1: 973% RDA
 Vitamin A: 203% RDA
 Vitamin C: 58% RDA
 Calcium: 19% RDA
 Vitamin E: 17% RDA
Key Point: Dandelion greens contain an impressive range of nutrients. In particular, it is a good
plant source of vitamin E and calcium.

2. Eggplant (Aubergine)

While it goes by the name of eggplant in the US, the UK uses the French name of aubergine.
This vegetable belongs to the nightshade family of plants, alongside others such as tomatoes, bell
peppers, and tomatillos.
It seems that with eggplant, people either love it or hate it – and the way of cooking probably has
a lot to do with it.
Boiled eggplant? Not so tasty.
On the other hand, roasted eggplant cooked with some fat tastes delicious.
Eggplants offer the following nutrients (27);

 Calories: 24 kcal
 Carbohydrate: 5.7 g
 Fiber: 3.4 g
 Sugar: 2.4 g
 Fat: 0.2 g
 Protein: 1.0 g
 Manganese: 13% RDA
 Potassium: 7% RDA
 Folate: 5% RDA
 Vitamin C: 4% RDA
 Copper: 4% RDA
Key Point: Eggplants are a nightshade vegetable and they’re very low in energy density.
 3.Endive
Endive, otherwise known as chicory, is a leafy green vegetable that has a bitter, yet slightly
sweet taste.
It belongs to the same family of vegetables as radicchio and curly endive.
Endive is a relatively nutrient-rich vegetable that people often use in salad, but it tastes much
better grilled (28);

 Calories: 17 kcal
 Carbohydrate: 3.4 g
 Fiber: 3.1 g
 Sugar: 0.3 g
 Fat: 0.2 g
 Protein: 1.3 g
 Vitamin K1: 289% RDA
 Vitamin A: 43% RDA
 Folate: 35% RDA
 Manganese: 21% RDA
 Vitamin C: 11% RDA
Key Point: Endive provides a particularly high source of vitamin K1 and beta-carotene.

4. Garlic

Garlic is one of those types of vegetables that confuses people; is it truly a vegetable?
Or is it a herb?
While some people refer to garlic as a herb, it is a type of bulb, and it is more accurate to call it a
root vegetable.
However, although roasted garlic tastes delicious, garlic is frequently used as a herb for
flavoring.
Garlic has a lot of research behind it, and studies indicate that it may help with lowering blood
pressure (29).
Nutritionally, it offers (30);

 Calories: 149 kcal

 Carbohydrate: 33.1 g
 Fiber: 2.1 g
 Sugar: 1.0 g
 Fat: 0.5 g
 Protein: 6.4 g
 Manganese: 84% RDA
 Vitamin B6: 62% RDA
 Vitamin C: 52% RDA
 Selenium: 20% RDA
 Calcium: 18% RDA
Key Point: Garlic is delicious, and very rich in nutrients and other beneficial compounds. It’s a
great addition to a healthy diet.
 5. Green Onion (Spring Onion)
Green (or spring) onions are a vegetable closely related to others in the Allium family, such as
garlic, chives, and onions.
They have a similar (but milder and sweeter) taste to regular onions.
Green onions taste great when grilled whole and they also add a lot of flavor to stews and other
dishes.
Also, this vegetable is relatively dense in vitamins – notably vitamins A, C, and K (31);

 Calories: 25 kcal
 Carbohydrate: 5.6 g
 Fiber: 3.5 g
 Sugar: 2.1 g
 Fat: 0.1 g
 Protein: 1.8 g
 Vitamin K1: 209% RDA
 Vitamin A: 80% RDA
 Vitamin C: 76% RDA
 Iron: 11% RDA
 Vitamin B2: 8% RDA
Key Point: Green onions are a nutrient-dense way to add lots of flavor to a dish.

6. Jicama (Mexican Yam Bean)

Jicama is a kind of bulb/root vegetable that is native to Mexico.

On the outside, it looks a little bit like an onion, with a yellow exterior and a white inner.
In terms of taste and texture, it is sweet and crunchy.
This root vegetable has a high water content, and it’s also high in fiber, and vitamin C (32);

 Calories: 38 kcal
 Carbohydrate: 5.6 g
 Fiber: 4.9 g
 Sugar: 1.8 g
 Fat: 0.1 g
 Protein: 0.7 g
 Vitamin C: 34% RDA
 Potassium: 4% RDA
 Magnesium: 3% RDA
 Manganese: 3% RDA
Key Point: Jicama is a Mexican root vegetable that provides a good source of vitamin C.
 7. Kale

Kale is a member of the cruciferous family of vegetables, and it shares some similarities to
cabbage and broccoli.
Personally, I’m not a huge fan of kale’s bitter taste. However, it has rapidly grown in popularity
over the past several years as people find out about its health properties.
In terms of nutrients, kale has a shout for being one of the healthiest vegetables out there.
Kale provides an enormous amount of vitamin K1, beta-carotene, and vitamin C (33);

 Calories: 50 kcal
 Carbohydrate: 10 g
 Fiber: 2.0 g
 Sugar: ~ g
 Fat: 0.7 g
 Protein: 3.3 g
 Vitamin K1: 1021% RDA
 Vitamin A: 308% RDA
 Vitamin C: 200% RDA
 Manganese: 39% RD
 Calcium: 14% RDA
For more information, see this full guide to kale.
Key Point: Kale is one of the most nutritious vegetables in the world.

8. Kimchi

Kimchi is a spicy fermented cabbage side-dish originating in Korea.

It combines cabbage, garlic, ginger, red chili pepper, salt, and fermented fish sauce.
Kimchi isn’t a vegetable as such, but it’s very popular and so different to regular cabbage.
In addition to the nutrients present in cabbage, garlic, and ginger, kimchi provides a host of
probiotic bacteria.
Also, due to the fermentation process, the nutrients in all the vegetables are easier to digest and
absorb (34).
Nutritionally, a typical kimchi provides the following carbohydrate, fat and protein content (35);

 Calories: 15 kcal
 Carbohydrate: 2.4 g
 Fat: 0.5 g
 Protein: 1.1 g
Key Point: Kimchi provides a mix of vegetables and spices alongside probiotic bacteria.
 9. Kohlrabi
Kohlrabi is an interesting looking vegetable; it looks something like a turnip with long large
green leaves.
It is a biennial type of vegetable, which makes it a flowering plant with a two-year lifecycle.
For example, this means the vegetable will only bloom after two years.
Kohlrabi is primarily a good source of vitamin C (36);

 Calories: 27 kcal
 Carbohydrate: 6.2 g
 Fiber: 3.6 g
 Sugar: 2.6 g
 Fat: 0.1 g
 Protein: 1.7 g
 Vitamin C: 103% RDA
 Potassium: 10% RDA
 Vitamin B6: 8% RDA
 Manganese: 7% RD
 Copper: 14% RDA
Key Point: Kohlrabi is a low-calorie vegetable and it is very rich in vitamin C.

10. Leeks

Leeks are a tasty vegetable that add a lot of flavor when used in cooking.
They are long, with greenish-white stalks reminiscent of green onions, another member of the
allium family.
However, leeks have a much sweeter and milder taste.
Concerning their nutritional value, leeks provide a varied mix of vitamins and minerals (37);

 Calories: 61 kcal
 Carbohydrate: 14.2 g
 Fiber: 1.8 g
 Sugar: 3.9g
 Fat: 0.3 g
 Protein: 1.5 g
 Vitamin K1: 59% RDA
 Vitamin A: 33% RDA
 Manganese: 24% RDA
 Vitamin C: 20% RDA
 Folate: 16% RDA
Key Point: Leeks are a delicious flavor-enhancer in various dishes, and they taste great on their
own too.
 Lettuce
11.
Lettuce is one of the most popular varieties of vegetables.
You can find it pretty much everywhere too; burgers, sandwiches, salads, or just decorating the
sides of a plate.
Lettuce has an extremely high water content, which makes it quite crisp and refreshing.
Nutritionally it’s not so bad either; lettuce provides a lot of nutrients for minimal energy (38);

 Calories: 151 kcal

 Carbohydrate: 2.8 g
 Fiber: 1.3 g
 Sugar: 0.8g
 Fat: 0.2 g
 Protein: 1.4 g
 Vitamin K1: 141% RDA
 Vitamin A: 148% RDA
 Vitamin C: 30% RDA
 Manganese: 130% RDA
 Folate: 10% RDA
Key Point: Lettuce is a common accompaniment to many foods, and it is relatively rich in
nutrients.

12. Mushrooms

Among this list of vegetables, mushrooms stand alone.

Why?
Because they are not technically a vegetable, a fruit, or any other kind of plant. They belong to a
class of their own.
However, since we commonly use mushrooms in the same way as vegetables, here they are.
Mushrooms contain a vast range of phytonutrients, some of which are unique. Additionally,
numerous studies show they have anti-inflammatory and anti-microbial properties (39).
As shown below, mushrooms contain some vitamins and minerals too (40);
See here for an in-depth guide to all edible mushrooms.

 Calories: 27 kcal
 Carbohydrate: 16.1 g
 Fiber: 0.6 g
 Sugar: 1.7g
 Fat: 0.1 g
 Protein: 2.5 g
 Selenium: 37% RDA
 Vitamin B2: 29% RDA
 Copper: 25% RDA
 Vitamin B3: 19% RDA
 Vitamin B5: 15% RDA
Key Point: Although not technically a vegetable, mushrooms are a nutritionally dense fungus
that provide a range of health benefits.
 Mustard Greens
13.
Mustard greens are another nutrient-dense leafy green.
Depending on where you are in the world, you may also hear people refer to them as Chinese,
Indian, Oriental or vegetable mustard.
These leaves have a peppery taste to them, and they are often eaten raw in salads (or juiced).
However, like many vegetables, they taste much better after cooking; sauteed mustard greens in
garlic butter is a delicious side to meat/fish.
Similar to other leafy green vegetables, mustard greens are packed with nutrients (41);

 Calories: 26 kcal
 Carbohydrate: 4.9 g
 Fiber: 3.3 g
 Sugar: 1.6g
 Fat: 0.2 g
 Protein: 2.7 g
 Vitamin K1: 622% RDA
 Vitamin A: 210% RDA
 Vitamin C: 117% RDA
 Folate: 47% RDA
 Manganese: 24% RDA
Key Point: Mustard greens are a versatile leafy green vegetable with an impressive nutrient
profile.

14. Okra

Okra is an unusual looking vegetable, and it is otherwise known as ‘ladies’ fingers’.

The vegetable has green stems that contain edible seeds, and both the outer and inner of the
vegetable are eaten.
Okra can be served raw, cooked, and we can sometimes find it in salads.
It has a notably slimy texture.
Here are the nutritional properties of okra (42);

 Calories: 31 kcal
 Carbohydrate: 7.0 g
 Fiber: 3.2 g
 Sugar: 1.2g
 Fat: 0.2 g
 Protein: 2.0 g
 Vitamin K1: 66% RDA
 Manganese: 50% RDA
 Vitamin C: 35% RDA
 Folate: 22% RDA
 Magnesium: 14% RDA
Key Point: Okra has an interesting appearance and texture, and it has a nice nutrition profile too.
 Onions (Red)
15.
Onions come in many varieties, but perhaps the most distinctive contrast is between the red and
yellow onion.
Red onions have a lot of benefits too; they are more mild and sweet in taste, and they also
contain more phytonutrients.
Similar to other dark red/blue plant foods, red onions are rich in a health-protective polyphenol
called anthocyanins (43).
Red onions provide (44);

 Calories: 43 kcal
 Carbohydrate: 9.0 g
 Fiber: 2.0 g
 Sugar: 4.0g
 Fat: 0 g
 Protein: 1.0 g
Key Point: Red onions are a milder and slightly sweeter onion with the added advantage of
anthocyanins.

16. Onions (Yellow)

Yellow onions are perhaps the most popular vegetable in the allium family.
It’s hard to pinpoint the taste of onions, but they are slightly sweet, spicy, bitter, and flavorful, all
at the same time.
Grilled onions taste delicious, especially in combination with garlic and some steak.
However, most people use onions for flavoring, and adding chopped onions to a dish always
boosts the taste.
The main nutrient that onions provide is vitamin C (45);

 Calories: 40 kcal
 Carbohydrate: 9.3 g
 Fiber: 1.7 g
 Sugar: 4.2g
 Fat: 0.1 g
 Protein: 1.1 g
 Vitamin C: 12% RDA
 Vitamin B6: 6% RDA
 Manganese: 6% RDA
 Folate: 5% RDA
 Potassium: 4% RDA
Key Point: Onions are one of the most common vegetables and they are a great taste-enhancer.
 Parsnips
17.
My favorite vegetable as a child was always parsnips.
They may look like a white carrot, but they taste completely different.
Parsnips are another biennial type of plant, and they are very versatile in the kitchen.
For example, we can roast, boil, or mash parsnips, or use them to make a variety of stews, soups,
Parsnips have a soft texture with a nutty/sweet flavor, and roasting them in the oven tastes
particularly good,
Nutritionally, they are a good source of several nutrients (46);

 Calories: 75 kcal
 Carbohydrate: 18.0 g
 Fiber: 4.9 g
 Sugar: 4.8g
 Fat: 0.3 g
 Protein: 1.2 g
 Vitamin C: 28% RDA
 Manganese: 28% RDA
 Vitamin K1: 28% RDA
 Potassium: 11% RDA
 Magnesium: 7% RDA
Key Point: Parsnips aren’t the healthiest vegetable around. However, they have a claim for
being the most delicious.

18. Potatoes

While a traditional staple food in the East is rice, potatoes fill that bracket for much of the West.
Potatoes are one of the higher carbohydrate sources on this list of vegetables.
However, they are not as high in carbs as many people presume.
At around 18g carbohydrate per 100g, they are a lot lower than legumes and grains – and even
some other vegetables.
Nutritionally, they provide a good source of potassium and vitamin C (47);

 Calories: 77 kcal
 Carbohydrate: 18.4 g
 Fiber: 2.2 g
 Sugar: 0.8g
 Fat: 0.1 g
 Protein: 2.0 g
 Vitamin C: 33% RDA
 Vitamin B6: 15% RDA
 Potassium: 12% RDA
 Manganese: 8% RDA
 Phosphorus: 6% RDA
Key Point: Potatoes are a traditional staple food. While not the most nutrient-dense vegetable,
they supply a reasonable amount of vitamins and minerals.
 Pumpkin
19.
Pumpkins are a kind of vegetable that become particularly popular at one time of year –
Halloween.
They are delicious too, and after cooking, they provide a soft, sweet flesh that is quite nutritious
also.
Although people use pumpkin as a vegetable, it isn’t a true veggie. Due to its flesh and seeds, it
is botanically a fruit.
Pumpkins are an excellent source of vitamin A (as beta-carotene) (48);

 Calories: 26 kcal
 Carbohydrate: 6.5 g
 Fiber: 0.5 g
 Sugar: 1.4g
 Fat: 0.1 g
 Protein: 1.0 g
 Vitamin A: 148% RDA
 Vitamin C: 15% RDA
 Potassium: 10% RDA
 Copper: 6% RDA
 Manganese: 6% RDA
Key Point: Pumpkins are a delicious tasting squash and a great source of beta-carotene.

20. Purple Sweet Potato (Okinawan Yam)

Although they look like different vegetables, the ‘Okinawan yam’ is a kind of sweet potato.
This purple sweet potato is a nutritious tuber that has some advantages over regular sweet
potatoes.
For one thing, the brilliant purple color of this vegetable is due to the abundant supply of
anthocyanins in the flesh.
The traditional long-lived Okinawans consumed most of their calories from purple sweet
potatoes too.
As carbohydrate sources go, they’re certainly a better choice than the refined carbs in Western
diets.
Purple sweet potatoes provide (49);

 Calories: 67 kcal
 Carbohydrate: 16.3 g
 Fat: 0.1 g
 Protein: 1.3 g
 Potassium: 12% RDA
 Manganese: 12% RDA
 Vitamin B6: 9% RDA
 Vitamin B1: 7% RDA
 Copper: 6% RDA
Key Point: The best point about purple sweet potatoes is their high anthocyanin content.