37 Healthy American Foods Ranked Worst To Best

Hoppin' John might contain lots of good-for-you peas and veggies, but according to USDA MyPlate, it also contains a high amount of sodium: Nearly 1,000 milligrams per serving. Although there's a fair amount of calcium and potassium in each steaming bowl of Hoppin' John, that does little to offset the massive amount of sodium you'll get from each scoop. Since salt is one of the leading causes of hypertension, limiting your intake of this 'healthy' Southern dish makes smart sense.

According to History, Hoppin' John has deep roots in South Carolina, and the hearty mixture of peas, pork, and rice is the kind of stick-to-your-ribs comfort food that generations of southerners still enjoy today. Like almost all Southern classics, enslaved people from West Africa invented Hoppin' John using a fusion of local ingredients and creating dishes containing flavors inspired by their home countries. Enjoy Hoppin' John, but sparingly.

Ah, the humble grilled cheese sandwich. This gooey delight was a staple food for many American children's diets and still reigns supreme as one of the most scrumptious comfort-food snacks around. The formula is simple; a few slices of bread, some butter, and loads of rich cheese sizzling and sandwiched between the toasty slices. According to Healthline, grilled cheese sandwiches can be healthy thanks to the bevy of minerals and vitamins in the cheese itself. This sandwich will give you a dose of vitamins A and B12, plus protein, niacin, calcium, and riboflavin.

Our bones also love dairy foods so grilled cheese sammies can be a healthy part of a balanced diet. The downside is the high-fat content of the cheese (via Nutritionix). Additionally, the nutritional aspects of the cheese will be dampened by the addition of other ingredients like extra butter, thicker bread, and tasty add-ins like bacon to your sandwich. The verdict: Grilled cheese sandwiches have some health benefits, but they're more of a treat rather than a nutritional powerhouse.

Rich, hearty gumbo gets a healthy kick from an oft-overlooked vegetable, okra. According to Healthline, okra is packed with tons of vitamins, like K, C, A, and B6. It also has plenty of magnesium and not too many calories or carbs. Your simmering bowl of gumbo also masks okra's notoriously slimy texture, which some folks find utterly unappealing (via Sustainable Food Center). In addition to the okra, gumbo has plenty of tomatoes and peppers, making up the bulk of this Creole classic and giving it a decidedly healthy bent.

Unfortunately, gumbo is highly caloric, clocking in at up to 450 calories per one-cup serving thanks to its fatty roux base and meat (via Livestrong). Gumbo tends to have big old hunks of sausage in it. While tasty, this sausage kicks gumbo into more of the comfort food category than the certified health food one. Enjoy gumbo as a special treat, but don't trick yourself into thinking it's doing your body too many favors.

Keto pancakes eschew traditional flour for non-wheaty alternatives that let you have your favorite breakfast flapjacks and stay well within your carb count. According to King Arthur Baking, keto pancakes are gloriously versatile. You can make traditional stacks, mini-pancake cereal, or use the pancakes as a base for sweet or savory breakfast wraps. Unfortunately, while keto pancakes can be healthy, they're also part of a diet that can skew towards being notably unhealthy if you're not careful.

According to Forbes, the aim of keto diets is to put your body into ketosis, where it furiously burns excess fat stores for fuel. This ketosis makes the pounds melt off; however, ketogenic diets come with a slew of cautionary warnings. Since keto diets are notoriously high-fat, you risk not consuming enough nutrients since vegetables and fruits are not typically consumed as part of a keto diet. For maximum health benefits, pair your keto pancakes with low-carb fruits for a balanced and nutritionally viable meal (via Healthline).

According to Leaf TV, the idea for smoothies originated from similar drinks in India and Latin America. Today, this cherished breakfast staple is nearly synonymous with health food, but the jewel-toned look of these smoothies can be deceiving. Although smoothies can and often are healthy, they can also be glorified milkshakes masquerading as liquid health food.

According to The New York Times, you never know what's lurking in a commercial smoothie. The smoothie game is focused on creating a good-tasting drink, not necessarily delivering loads of nutrients and vitamins. Different kinds of butter, milk or even ice cream may be lurking beneath all that fruit. 

In fact, the popular chain Smoothie King has a drink that tops out at a whopping 890 calories. It's easy to regulate your calorie intake at home by avoiding ice cream and sticking to frozen fruit (via NPR). If you go the smoothie route, it's best to do so from the comfort of your own kitchen.

Tantalizing, soul-warming, rich, and hearty tomato soup is easily one of the best comfort foods on the planet, and it certainly can be healthy. According to Healthline, tomato soup has plenty of vitamins A, C, and K, plus a solid dose of potassium and lycopene. Lycopene is a heart-health-boosting antioxidant that may even ward off cancer (via Healthline). Thanks to its main ingredient, tomato soup is brimming with this lycopene.

Although tomato soup has some seriously tremendous upsides, it does have a downside, mainly in the sodium department. According to Livestrong, tomato soup's roster of health-boosting ingredients is accompanied by a ton of sodium, especially in the canned, store-bought varieties. Fortunately, it's easy enough to solve the sodium dilemma by simply making the soup at home and regulating the salt content yourself. This 15-minute tomato soup recipe is a great start and will give you a delicious bowl in no time.

You might think of chicken noodle soup as the ultimate "feel better" food. According to Insider, it's not just a placebo effect. Chicken noodle soup has rich, super-healthy bone broth, lean meats, and tender vegetables. These components bring something lots of nutrients to the table, including a host of B vitamins, amino acids, antioxidants, fiber, and vitamin C. In short, chicken noodle soup is delicious medicine, and it's a good option for when you're feeling under the weather or just want a healthy and filling lunch.

Chicken soup's major Achilles heel is sodium. Canned chicken noodle soup has oodles of sodium, and while you'll still get a lot of healthy benefits, the salt shock is not good for you. So to avoid saturating your body with tons of unwanted sodium, make up a quick batch of chicken noodle soup at home with this copycat Panera chicken noodle soup recipe.

According to Healthline, wheat germ is a hyper-concentrated, nutrient-packed super supplement with plenty of fiber, minerals, and good fat. It's a top source of vitamin E, a nutrient with antioxidant effects that are crucial for radiant and hydrated skin (via Cleveland Clinic). Wheat germ's charms aren't just skin-deep, though. This incredible super supplement may help your body's natural immunity, cholesterol levels, and heart health.

Wheat germ could be especially beneficial for people about to enter or in menopause, although the research is inconclusive. What does seem apparent, though, is that wheat germ is an undeniably healthy addition to your overall diet. 

The only downside is that some people might suffer from gas, nausea, or lightheadedness after ingesting wheat germ (via Healthline). If you notice some not-so-pleasant side effects from your wheat germ supplement, it's a good idea to stop taking it immediately and talk to your healthcare professional.

According to the Herald-Mail Media, oatmeal is a classic American pantry staple. It's easy to understand why; oatmeal takes on the flavor of anything you mix in, it's  relatively inexpensive and really quite healthy. Plus, oatmeal is a godsend for people who are sensitive to gluten. Oatmeal is available in different varieties, from hearty steel-cut oats to quick-cooking instant oatmeal.

One serving of oatmeal can keep you full for hours, thanks to the superstar duo of fiber and protein (via Web MD). It can help regulate your bowels and keep your tummy happy, too, making this food a good choice for people with IBS or other digestion-related troubles. 

But, as with most health foods, oatmeal does have a grim side. While it might be fun and tempting to load up your oats with tons of different toppings, packing on the nuts, sugar, and fruit can tip a bowl of oatmeal from a satisfying yet light meal to an overly filling one (via Health Digest).

According to Encyclopedia Britannica, cultivation in North and South America produces English walnuts, a hearty and tasty nut that Americans love to snack on. Walnuts are highly healthy nuts, and regular consumption might just help you keep cancer at bay and protect your heart and brain (via Healthline). 

Walnuts can control your cholesterol and fight off inflammation thanks to their potent combination of antioxidants and fats. Plus, they're tasty, and you can incorporate them into virtually any savory or sweet dish, including salads, pasta dishes as well as soups. 

Although there's a lot to love about walnuts, there are a few bummers too. According to Healthline, many people have mild to serious walnut allergies, and the nuts themselves might impede nutrient absorption, due to the fact that they contain phytic acid. Although very severe allergies and nutritional problems are rare, the possibility of a reaction makes walnuts a risky food. 

Pumpkin is a super squash that grows in North America, and it plays an integral part in both cuisine and culture (via Healthline). Although pumpkins can be used to make amazing Halloween decorations, they're even better in side dishes and meals. 

They top the nutrition charts with an array of different vitamins, copper, fiber, iron, vitamin K, vitamin A, magnesium, and potassium. Just don't get them twisted up with another sweater-weather fave, the decadently sweet pumpkin spice lattes: They bear precisely zero resemblance or nutritional value to the fruit itself (via PopSci).

Pumpkins are almost entirely edible, and although people don't generally snack on the leaves, they certainly could. However, while toasted pumpkin seeds are a source of joy for many pumpkin enthusiasts, too much of a good thing could be, well, too much. According to Health Shots, eating too many pumpkin seeds might just leave you with tummy trouble later on.

According to Food Manufacturing, carrots are America's most beloved vegetable showing up in baby food jars, regular grocery lists, and dinner tables throughout the country. Not only are they familiar and comfortable, but they're super healthy too. Carrots can do wonders for your immune system, supporting antibodies and iron absorption thanks to their copious amount of vitamin C (via Web MD). If you're having tummy troubles, carrots can come to the rescue, too, helping you stay regular thanks to their fibrous composition.

Is there anything carrots can't do? Unfortunately, as it turns out, too many carrots might send you on a one-way ticket to Oompa Loompa Land. Carrots have vast stores of beta-carotene, which can stain skin over time, causing Carotenemia (via Web MD). The good news is, Carotenemia is easy to treat, relatively harmless, and aside from your yellow-orange hue, you won't even notice any pain or discomfort.

Green Goddess salad is as veggie-heavy and decadent as it sounds, with plenty of nuts, vegetables, and a silky, luxurious dressing that can be made completely vegan. According to Shape, Green Goddess salads are herbaceous and hearty, and digging into one lets you soak in all of the nutrients from different components. 

TikTok's trendy vegan Green Goddess salad went viral in 2022, wowing fans with its creamless, silky dressing and bevy of different ingredients. Apparently, even music royalty like Lizzo can't get enough of it.

If you want to keep your Green Goddess salad tasty and light in calories but don't want to go completely vegan, you can always whip up the Green Goddess dressing with Greek yogurt, as opposed to the more traditional sour cream or mayonnaise. However, if you really want to treat yourself, make a classic Green Goddess salad dressing and use it sparingly.

According to Consumer Reports, rice and beans is a dish that is exceptionally good for you, thanks to its hearty dose of veggie-based protein as well as tons of fiber. This classic dish from the American South is incredibly filling and tasty, due to its long simmer time and the tried-and-true combination of beans and delicate rice. 

One of the key ways to take rice and beans from bland and basic to extraordinary is to nail the spice combinations. Garlic, peppers, and soft, cooked onions also add multiple layers of flavor, while the paprika and cumin give the entire dish a little kick.

While vegetarian rice and beans meals are full of nutrients and tons of taste, adding meat may throw things off a little bit. Many dishes have ham, which can dial up that sodium content dramatically (via Consumer Reports). For the healthiest option, skip the meat and let the rice and beans shine all by themselves.

According to the American Indian Health and Diet Project, squash has been part of the North American landscape long before European colonization. Indigenous people grew squash up to 8,000 years ago, cultivating the crop throughout much of the current American Southwest as well as the Eastern states. There's a lot to celebrate about squash. It's robust and filling, nutrient-rich, and it's available in a vast range of different delicious varieties.

As Food Revolution points out, all types of squash have plenty of vitamins C, A, and B, plus fiber, minerals, and tons of antioxidants. Squash can fend off serious conditions, like heart disease and diabetes, and might even be able to fight cancer. Plus, there are plenty of different varieties to choose from, so you'll never get bored with this savory fruit. Roast some lovely chunks of Delicata squash, or add chunks of hearty butternut squash to your next stir-fry or soup.

California and Georgia are two huge kale producers (via Food Source Information). Kale is resilient and strong, growing easily and warding off common pests and threats, making it a great crop for farmers and an excellent vegetable for consumers. According to the BBC, kale has a colossal amount of selenium and vitamin C, plus beta carotene as well as some vitamin E. It's a potent mix of nutrients, vitamins, and minerals that can help your heart stay strong, keep cancer at bay, and promote healthy bones.

Kale is so good for you that getting some of this green on a daily basis can make you healthier in a flash. Some people find kale a bit bitter, so if the taste doesn't appeal to you, simply blend it into a green smoothie with plenty of fruits and orange juice. You won't taste the kale, but you will benefit from it: However, the one caveat of enjoying this powerful leafy green is gas. According to Time, kale can cause bloating and gas. While it may be unpleasant, a little gas is no reason to turn your nose up at this amazing veggie.

According to the Alternative Field Crops Manual, wild rice is grown in North America, mainly near the Great Lakes. These gigantic freshwater bodies of water separate the continental United States from Canada and host four different types of wild rice. Wild rice was a regional staple long before European colonization and, like squash, has a long and proud history. Wild rice also has a bit more of a pop than jasmine rice or white rice. You can taste the heartiness of the grain, lending texture and interest to every dish.

According to Web MD, wild rice also has an exciting secret; there's plenty of manganese in those tiny grains. Manganese helps you stay healthy on a cellular level and is one of the most essential antioxidants on the planet. It keeps your tiny building blocks functioning correctly and can regulate as well as stabilize your metabolism. If that wasn't enough, wild rice has folate, vitamin B6, and niacin too, plus only a teeny bit of fat and sugar (via Web MD).

According to NPR, artichokes are a Mediterranean crop that has found a new home in California. The Golden State now accounts for almost all of the artichokes consumed in the United States annually. 

These beautiful, spiky vegetables might seem intimidating at first, but once you get the hang of handling artichokes, they're quite easy to prepare and enjoy. Globe artichokes, the type of crop that is most plentiful in the United States, are diminutive compared to other varieties, which means they cook faster (via NPR).

As Healthline notes, artichokes have myriad health benefits. These green goodies are antioxidant-rich and packed with fiber, minerals, and plenty of vitamin C. They also have folate and vitamin K, iron, and potassium. Make no mistake; artichokes will fill you up. The loads of fiber they contain constitutes a quarter of what you'll need for the entire day. They're perfect for a light but filling meal. 

Perhaps the old adage "an apple a day keeps the doctor away" should be modified to celebrate the humble, powerful, and vitamin C-rich orange. Although oranges aren't native to the United States, they're grown and cultivated all over Florida now (via Orlando Sentinel). 

These intensely bright, sunny fruits are an excellent part of a balanced diet and easily one of the best health foods that you can pick up and enjoy today. According to Web MD, oranges have the dual benefits of being heavy on the vitamin C and packed with lots of fiber.

The fiber regulates your blood sugar and manages cholesterol, both of which can keep your heart healthy and working at its best. Additionally, the vitamin C helps your immune system, and the secret stash of calcium in oranges stacks up to six percent of the recommended amount that an average adult needs on any given day.