Ranking 15 Salad Greens From Worst To Best

As a staple lettuce for wedge salads, cheeseburgers, tacos, and subs, iceberg lettuce is a mild, crisp green that is a must-have for a few classic treats. Yet, taken on its own, iceberg is pretty lackluster. Although there's nothing wrong or detrimental about eating any type of salad green, iceberg lettuce contains a relatively low amount of nutrients, vitamins, fiber, and minerals compared to other greens (via Self). That's partially due to the fact that it contains 96% water, which is more than any of its leafy green counterparts. 

Consuming more water by way of iceberg lettuce isn't necessarily a bad thing, but hydration should not be the driving factor for eating leafy greens, making iceberg lettuce the least desirable lettuce option of the bunch. It's also low in calories, with only 14 per 100 grams (via Cooking Light). By comparison, spinach contains 23 calories and kale clocks in at 49 calories per 100 grams. Low-calorie foods might be fine for those who are on a calorie-restricted diet, but that lack of nutritional content doesn't make up for all the other health benefits and nutrients that iceberg lacks, like fiber, calcium, protein, and vitamin C.

Butter leaf lettuce, also known as Bibb or Boston lettuce, is a tender, buttery lettuce that is mild in flavor (via LettuceInfo.org). It's regarded as an excellent source of vitamins A and K, and is high in other nutrients like folate, calcium and iron, as per Our Everyday Life. Typically grown in the western United States, butter leaf lettuce is also a beneficial source of phytonutrients, which work together with other plant nutrients to help the overall health and wellbeing of your body. 

According to Our Everyday Life, butter leaf also contains minerals like copper and iron, which work together to help boost red blood cells in the body and therefore improve the flow of oxygen and reduce blood pressure. Of its many health benefits, it is uniquely advantageous for pregnant women as it contains folates, which prevent birth defects to the brain and spine in a fetus. With large, leafy greens that are easy to peel from the head, butter leaf lettuce is a great option to use as lettuce cup appetizers, or as a replacement for tortillas or sandwich bread.

A member of the mustard greens family, arugula is known as a leafy green to most, but it actually falls under the umbrella of the mustard family, as per Fine Dining Lovers. With a vibrant color and a distinct peppery, robust flavor, arugula is packed with nutrients. Rich in potassium, calcium, antioxidants, and vitamins A, C, and K, this leafy green is also low-calorie, making it pretty attractive from a health standpoint. 

Adding arugula to the repertoire of cruciferous vegetables in your diet could lead to potential health benefits like improved vision, weight loss, stronger bones, and may also help lower your risk of cancer. Arugula is native to the Mediterranean, and has been reportedly used as an aphrodisiac but the ancient Romans since the first century (via EcoWatch). Modern research helps back that theory, indicating that dark leafy greens may help block contaminants that may negatively impact sexual desire. Lastly, arugula is a top-notch leafy green option thanks to its versatility in cooking. Try it as a pizza topping, in an omelet, or tossed in alongside some warm or cold pasta.

A crunchy, bright, and bitter member of the chicory family, endive is packed with vitamins, nutrients, and minerals. From subtle to bitter, there's a type of endive for everyone including red endive, white endive, and curly endive (also known as frisée). As per Verywell Fit, each variety offers high levels of vitamin K, potassium, folate, and protein, offering distinctive health benefits unique to this variety of chicory. As a low glycemic index food, eating endive may help to reduce spikes in blood sugar, as well as aid in weight loss. Its folate content is also considered crucial for a healthy pregnancy as it reduces the risk of prenatal problems such as premature birth and certain birth defects. 

Adding endive to your diet may also improve your night vision, and overall eye health, as it contains beta-carotene and vitamin A, which helps reduce stress caused by light, and in turn sharpens the eye's ability to see in darkness (via Verywell Fit). With its crisp and crunchy texture, endive leaves can be dipped in guacamole or other creamy dips as the perfect substitute for chips or crackers, or served as a stuffed finger-food appetizer. If you can find it and can decide which one of its many varieties works best for you, endive could be well worth the mental effort.

According to Healthline, watercress is a spicy, peppery round leafy green that was once considered a weed, but is now recognized by the Centers for Disease Control, which ranks watercress first on a nutrient density score list of powerhouse fruits and vegetables. Watercress is an especially tough competitor when you consider that it's ranked against superfood stalwarts such as spinach and kale. Belonging to the family of cruciferous vegetables, which includes broccoli, cabbage, and cauliflower, watercress has been used in herbal medicine since 500 BCE, when it is said that Hippocrates incorporated watercress into medical remedies (via Watercress Farms Inc).

As per Organic Facts, research indicates that adding watercress to your diet may help fight off cardiovascular disease, strokes, and certain types of cancer, as well as improve bone density, brain health, and immunity health thanks to its vitamins A, B, C, and E, and its mineral content, which includes high levels of iron, magnesium, calcium, and phosphorous. For some diners, watercress may be a bit too strong, but give it a try by using it in salads, as well as chopping it as an herb and adding it to sauces, soups, and sautéed dishes.

A unique member of the cruciferous vegetable family, mustard greens are one of the few leafy greens that are seasonally available in fall and winter, as per Clean Plates. The bold and peppery flavor of mustard greens mimics that of the mustard condiment, which is made from the seed of the mustard plant. Mustard greens carry a wide variety of nutrients like vitamin C and carotenoids, which help improve eyesight as well as act as an antioxidant with anti-inflammatory properties, as per the journal Molecules. 

Another benefit unique to consuming mustard greens is the potential to produce bile acids in the body, which help to lower cholesterol and improve heart health (via Nutrition Research). Unlike the aforementioned collard greens, which are typically too tough and fibrous to use without cooking, the more delicate mustard greens can be enjoyed in a variety of ways. Try them as a raw salad component. If the sometimes pungent taste sounds like a bit much, then know that mustard greens can also be steamed, fried, or added to soups and stews, which can reduce its more intense flavor profile.

Next time you purchase beets to roast, don't just cut off the tops and throw them away. Those dark green and purple leaves are definitely edible, not to mention delicious and extraordinarily nutritious. As per Nutrition and You, beet greens boast many health benefits that extend beyond the more commonly-consumed beetroot, as the greens are known to carry more vitamins, minerals, and fiber. They're also lower in sodium, fat, and calories. 

Beet greens also contain high amounts of vitamin C, while a diet high in beet greens is linked to a boosted immune system (via Nutrition and You). According to mindbodygreen, both beet greens and beetroot also contain polyphenols, which are naturally occurring micronutrients full of antioxidants that may help to reduce inflammation. A common method for cooking beet greens is to braise them with lemon and butter. You might also want to try tossing them into the mix along with some roasted beets to reap the most rewards from the entire plant.

In the war of spinach versus kale, spinach takes the cake thanks to its high nutritional content, versatility, and easy preparation. When comparing the nutritional content of spinach with kale, the two are neck in neck in terms of antioxidants and phytonutrients. However, spinach is a clear winner when it comes to iron, magnesium, potassium, zinc, folate, and vitamins A and E. According to Health, the vitamin and mineral content of spinach is shown to help protect your heart, brain, and potentially even your genes. 

Additionally, consuming spinach can help with weight loss, given that it's high in fiber, and also triggers metabolic responses that signal a feeling of fullness to the brain. Lastly, while most dark leafy greens are often described as having a bitter taste, spinach is actually on the sweeter side. This makes it an especially versatile green that can be incorporated into just about every meal, from breakfast smoothies to lunchtime sandwiches to a spicy curry at dinner.