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Vegetable Nutrition Score Rankings

This document provides a ranking of vegetables based on their nutritional value per serving. It lists over 50 vegetables from highest to lowest based on a scoring system that accounts for vitamins, minerals, fiber and other nutrients. The vegetables at the top of the list with scores over 150 points are considered "Superstars" and include kale, spinach and collard greens. The document recommends eating 2-3 servings at a time to easily meet daily vegetable intake goals.

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Jorge Luis Moreno
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35 views1 page

Vegetable Nutrition Score Rankings

This document provides a ranking of vegetables based on their nutritional value per serving. It lists over 50 vegetables from highest to lowest based on a scoring system that accounts for vitamins, minerals, fiber and other nutrients. The vegetables at the top of the list with scores over 150 points are considered "Superstars" and include kale, spinach and collard greens. The document recommends eating 2-3 servings at a time to easily meet daily vegetable intake goals.

Uploaded by

Jorge Luis Moreno
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

S CA LLION

SM AC KD OWN

Mind Your Peas and Cukes


(3 [Link] cupcooked, unless noted)
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ow can you t in the recommended 11 servings a day of vegetables and fruits? Its easy. A serving is usually only half a cup, so just eat twoor threeservings at a time. Dont like our Superstars? Ignore the rankings and eat your faves.
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Vit

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Red cabbage Okra Scallions, raw ( cup) Zucchini Cauliower, raw (7 orets) Green beans Leeks ( cup) Lima beans Green chili pepper, raw () Cauliower (5 orets) Avocado, raw () Kohlrabi Artichoke () Jalapeo pepper, raw (2) Potato, with skin (1 small) Celery, raw (2 medium stalks) Yellow squash Corn Parsnips Red chili pepper, raw () Iceberg lettuce, raw (2 cups)

95 94 91 88 87 83 82 82 81 77 75 71 69 68 64 63 60 58 55 55 54

30 20 10 10 20 30 30 110 10 20 110 30 30 10 100 10 20 80 60 10 10

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Superstars (Score = 150+)


Kale Spinach, raw (2 cups) Spinach Collard greens Swiss chard Turnip greens Pumpkin, canned Mustard greens

1,392 968 949 737 717 714 577 550

20 20 20 20 20 20 40 10 100 20 30 30 10 30 10 10 20 30 10 30 30 20 30 10 30 70 10

Sweet potato, with skin (1 small) 492 Radicchio, raw (2 cups) Carrots Broccoli rabe (4 stalks) Romaine lettuce, raw (2 cups) Baby carrots, raw (8) Red leaf lettuce, raw (2 cups) Green leaf lettuce, raw (2 cups) Arugula, raw (2 cups) Broccoli (2 spears) Curly endive, raw (2 cups) Brussels sprouts Broccoli, raw (3 spears) Red bell pepper Butternut squash ( cup) 467 399 392 340 335 304 298 293 268 264 247 246 225 208

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Gotta Love em (Score = 0-49)


Jicama, raw ( cup) Rutabaga Beets Jerusalem artichoke (sunchoke), raw ( cup) Beets, canned White (button) mushrooms Turnips 48 44 43 41 33 33 28 30 30 40 60 30 20 20 10 30 30 40 20 50 20 10 10

Bibb or Boston lettuce, raw (2 cups) 201 Red bell pepper, raw ( large) Peas Bok choy 198 173 154

Cucumber, raw, with peel ( med.) 27 Portobello mushrooms ( cup) 24 21 21 20 19 19 13 9

Veggie Good (Score = 50-149)


Savoy cabbage, raw (1 cup) Tomato ( cup) Red cabbage, raw (1 cup) Asparagus (6 spears) Tomato, raw ( cup) Cabbage, raw (1 cup) Green bell pepper Green bell pepper, raw ( large) Zucchini, raw ( medium) 139 136 135 134 126 120 113 112 103 20 20 30 20 20 20 20 20 10

Eggplant ( cup) Onion ( cup) Spaghetti squash Shiitake mushrooms White (button) mushrooms, raw (5 medium) Radishes, raw (3 large) Onion, raw (3 Tbs.)

Source: U.S. Department of Agriculture National Nutrient Database ([Link]).

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N U T R I T I O N A C T I O N H E A LT H L E T T E R O C T O B E R 2 0 1 2

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