Vegetables

Vegetables covers everything from leafy greens (spinach, kale) to cruciferous (broccoli, cauliflower), root vegetables (carrots, beets), alliums (onion, garlic), nightshades (peppers, tomatoes), and squash. Both raw and lightly cooked preparations are rated. Values are per 100g raw unless the USDA entry is explicitly cooked.

Vegetables are the nutritional workhorses of most scoring systems and the USDA DGA recommends 2 to 3 cups daily. They deliver potassium, magnesium, vitamin K, folate, and a wide array of phytonutrients for very few calories. Their fiber content is usually moderate per 100g but very high per calorie — which is why they score consistently high on FoodScore.

Dark leafy greens and cruciferous vegetables usually top the rankings because of their micronutrient density. Starchy vegetables (potato, corn, squash) score well when whole and unprocessed but drop once they are fried or dressed with saturated fat. Vegetables processed into chips, fries, or cream-based sauces fall into snack or prepared categories instead.

Score distribution

1. 01
   Kale (raw)

   Very good
   75
2. 02
   Beet Cooked

   Good
   74
3. 03
   Spinach Cooked

   Good
   74
4. 04
   Artichoke Cooked

   Good
   73
5. 05
   Pizza Pepperoni

   Good
   73
6. 06
   Spinach (raw)

   Good
   73
7. 07
   Tomato Paste Canned

   Good
   73
8. 08
   Collard Greens Raw

   Good
   72
9. 09
   Kale Cooked

   Good
   72
10. 10
    Mixed Greens

    Good
    72
11. 11
    Mushroom Cremini

    Good
    72
12. 12
    Mushroom Portobello

    Good
    72
13. 13
    Parsnip Raw

    Good
    72
14. 14
    Swiss Chard Raw

    Good
    72
15. 15
    Brussels Sprouts Raw

    Good
    71
16. 16
    Okra Raw

    Good
    71
17. 17
    Potato Chips Salted

    Good
    70
18. 18
    Arugula Raw

    Good
    69
19. 19
    Broccoli (cooked)

    Good
    69
20. 20
    Sweet potato (baked)

    Good
    69

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