Salads are often referenced as the ultimate health food, largely in part to the base of raw leafy greens. Leafy greens are some of the most nutrient-dense vegetables we can eat. Fresh greens are packed with vitamins and minerals and offer a crisp texture that pairs well with other vegetables, meat, whole grains and cheese. This superfood group of vegetables includes a selection of leaves in different shapes, sizes, colors and tastes. You will find leafy greens that range from tender baby spinach to crunchy romaine, soft butter lettuce and spicy arugula. Greens are affordable and convenient. The precut and prewashed leafy greens are an excellent time-saving choice. The question is, how do these differ nutritionally?

Calorie per calorie, leafy greens pack more vitamins, minerals and phytochemicals than any other group of food. They add a good source of fiber, protein and omega-3 fatty acids. Leafy greens contribute a rich source of vitamins A, K, and E; calcium; potassium; fiber; antioxidants; and folate. Greens are low in calories, sodium, saturated fat, total fat and sugar.