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The CDC Names This Vegetable the Healthiest. You might not guess it, but this vegetable has been named the healthiest by the CDC. The Centers for Disease Control and Prevention (CDC) even gave this leafy green a perfect score of 100 for its nutritional content.
According to Food and Wine, the CDC recognized this leafy green as having the densest nutritional value. Impressively, it topped the CDC’s list with a perfect score.
Yes, we’re talking about watercress. This leafy green came in first place, even beating out Chinese cabbage, which took second place.
“I believe watercress is the healthiest vegetable,” says Dana Ellis Hunnes, Ph.D., a senior dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health. She agrees that it’s packed with nutrients.
Surprisingly, not many people know about watercress or eat it regularly. Most tend to go for popular greens like spinach, kale, and broccoli. But watercress turns out to be the ultimate nutritional powerhouse.
So, what exactly is watercress?
Rachel O’Connor, RD, CDN, a dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center, explains that watercress is a cruciferous vegetable, meaning it’s in the same family as kale, broccoli, arugula, and Brussels sprouts.
Watercress is also an aquatic flowering plant, which explains its name, and it grows in shallow water or moist soil, adds Hunnes.
Watercress earned the top spot due to its perfect nutrient density score. “Nutrient density refers to the ratio of nutrients in food compared to the amount of energy—or calories—it provides,” O’Connor explains. “The nutrient density score is essentially a numerical value that rates how nutritious a specific food is.”
The denser the food’s nutrients, the more vitamins, minerals, and antioxidants it provides per calorie per gram, says Hunnes.
Here’s a simple nutrition comparison table for watercress vs other popular leafy greens (values are based on a 100g serving):
| Nutrient | Watercress | Kale | Spinach | Broccoli | Chinese Cabbage |
|---|---|---|---|---|---|
| Calories | 11 kcal | 35 kcal | 23 kcal | 34 kcal | 12 kcal |
| Protein | 2.3 g | 2.9 g | 2.9 g | 2.8 g | 1.1 g |
| Fiber | 0.5 g | 4.1 g | 2.2 g | 2.6 g | 1.2 g |
| Vitamin A | 160% DV | 199% DV | 59% DV | 12% DV | 33% DV |
| Vitamin C | 72% DV | 120% DV | 47% DV | 89% DV | 45% DV |
| Vitamin K | 312% DV | 684% DV | 460% DV | 141% DV | 63% DV |
| Calcium | 12% DV | 15% DV | 10% DV | 4% DV | 7% DV |
| Iron | 4% DV | 8% DV | 15% DV | 6% DV | 5% DV |
DV = Daily Value
This table shows watercress is particularly strong in Vitamin A, C, and K while being low in calories, making it a nutrient-dense choice compared to other greens.
This veggie also contains beneficial compounds like diindolylmethane (DIM) and sulforaphane, both of which are linked to reducing the risk of cancer. Plus, it’s rich in vitamin K and fiber.
If you’re thinking about adding watercress to your diet, experts recommend having one cup of this superfood a day. “You can eat one cup at a time,” Hunnes says. “Or you can have it more or less frequently.”
Experts also share some tips for cooking watercress. Like other veggies, watercress can lose its vitamin C and B content when cooked. To retain its nutrients, it’s best to eat it raw in a salad or lightly sautéed.
However, experts remind us to balance our diet with a variety of vegetables. “Even though watercress is the healthiest vegetable, it’s still better to eat a wide range of veggies and fruits,” Hunnes concludes. “That way, you’ll get a more complete array of nutrients.”
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