Vegetables Ranked by Nutrient Density: ANDI Score, Micronutrients per Calorie, and Cost Compared

Not all vegetables are created equal. A cup of kale delivers vastly more micronutrients than a cup of iceberg lettuce, despite both being "leafy greens." A serving of bell pepper contains three times the vitamin C of an orange, yet rarely gets that credit. Without a nutrient density framework, you end up choosing vegetables based on habit or marketing rather than actual nutritional return per calorie.

This guide ranks over 25 common vegetables using four measurable criteria: ANDI (Aggregate Nutrient Density Index) score, micronutrients per 100 calories, fiber content, and cost per 100g. Whether you are optimizing for fat loss, immune health, or grocery budget, these tables let you pick vegetables by data, not dogma.

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Understanding Nutrient Density Metrics

Before the rankings, here is what each metric means:

Metric	What It Measures	Scale	Why It Matters
ANDI score	Nutrients per calorie, weighted across vitamins/minerals	1–1000	Higher = more nutrients per calorie
Cal density	Calories per 100g of raw vegetable	kcal	Lower = more volume per calorie
Vit C/100cal	Vitamin C per 100 calories of food	mg	Immune, collagen synthesis, antioxidant
Vit K/100cal	Vitamin K per 100 calories	µg	Bone, cardiovascular health
Folate/100cal	Folate per 100 calories	µg	DNA synthesis, pregnancy, cardiovascular
Fiber/100g	Dietary fiber per 100g	g	Digestion, satiety, microbiome
Cost/100g	USD grocery cost per 100g	USD	Based on US averages, April 2026

What ANDI measures

ANDI (Aggregate Nutrient Density Index) evaluates 34 key nutrients per calorie — including vitamins A, C, K, folate, calcium, iron, magnesium, zinc, and phytochemicals — and produces a single score on a 1–1000 scale. Kale scores 1000 (the maximum); bananas score 30. ANDI is useful precisely because it removes the ambiguity of "healthy" and replaces it with a ranked metric.

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Dark Leafy Greens Ranked

Leafy greens dominate nutrient density rankings. The table below ranks 8 common varieties.

Rank	Vegetable	ANDI	Cal/100g	Vit C/100cal	Vit K/100cal	Folate/100cal	Fiber/100g	Cost/100g (USD)
1	Kale	1000	49	245mg	1730µg	285µg	3.6g	$0.70
2	Collard greens	1000	32	110mg	1890µg	400µg	3.6g	$0.45
3	Mustard greens	1000	27	256mg	1870µg	655µg	3.3g	$0.50
4	Watercress	1000	11	400mg	2800µg	82µg	0.5g	$0.90
5	Swiss chard	895	19	158mg	4730µg	74µg	1.6g	$0.60
6	Bok choy	865	13	346mg	355µg	515µg	1.0g	$0.55
7	Spinach	707	23	122mg	2030µg	830µg	2.2g	$0.65
8	Romaine lettuce	510	17	24mg	607µg	800µg	2.1g	$0.35

Top leafy green takeaways

• Four-way tie at ANDI 1000: Kale, collard greens, mustard greens, and watercress are the most nutrient-dense foods ever measured. All four are interchangeable from a nutrient standpoint.
• Watercress is a hidden champion: Only 11 calories per 100g — the lowest calorie density of any leafy green — combined with maximum vitamin K and C.
• Romaine beats iceberg by 4x: Iceberg lettuce is the only common leafy green with an ANDI below 125. If you default to iceberg, switching to romaine delivers massive nutrient upgrade for similar cost.
• Best budget option: Collard greens at $0.45/100g are the cheapest ANDI-1000 vegetable. A bunch of collards delivers more nutrients than any "superfood" supplement.

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Cruciferous and Common Vegetables Ranked

Beyond leafy greens, cruciferous vegetables are the next tier of nutrient density. The table below ranks 10 options.

Rank	Vegetable	ANDI	Cal/100g	Vit C/100cal	Vit K/100cal	Folate/100cal	Fiber/100g	Cost/100g (USD)
1	Brussels sprouts	672	43	196mg	410µg	143µg	3.8g	$0.55
2	Broccoli	340	34	266mg	305µg	188µg	2.6g	$0.45
3	Cauliflower	315	25	193mg	64µg	230µg	2.0g	$0.50
4	Cabbage (green)	434	25	148mg	304µg	172µg	2.5g	$0.20
5	Asparagus	205	20	28mg	205µg	255µg	2.1g	$0.85
6	Bell pepper (red)	366	31	411mg	16µg	150µg	2.1g	$0.55
7	Bell pepper (green)	250	20	400mg	37µg	50µg	1.7g	$0.40
8	Okra	312	33	70mg	96µg	180µg	3.2g	$0.65
9	Tomato	164	18	78mg	42µg	85µg	1.2g	$0.40
10	Green beans	240	31	39mg	45µg	110µg	2.7g	$0.40

Top cruciferous and common vegetable takeaways

• Red bell pepper is the vitamin C king: 411mg per 100 calories — more than any citrus fruit and 4x more than an orange. Two peppers daily cover vitamin C needs.
• Brussels sprouts are the top cruciferous choice: ANDI 672 combined with high fiber and moderate cost make them the best all-around cruciferous pick.
• Cabbage is the budget champion: At $0.20/100g with ANDI 434, cabbage is arguably the most underrated vegetable in Western grocery stores.
• Tomatoes are modest but add value: Low calorie density, high lycopene (especially when cooked), and year-round affordability keep them on any smart list.

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Root Vegetables and Alliums Ranked

Root vegetables and alliums (onions, garlic) provide unique phytochemicals beyond basic vitamins. The table below ranks 8 options.

Rank	Vegetable	ANDI	Cal/100g	Fiber/100g	Key Nutrients	Cost/100g (USD)
1	Carrots	458	41	2.8g	Beta-carotene, K1	$0.20
2	Beets	256	43	2.8g	Folate, nitrates	$0.35
3	Sweet potato (orange)	181	86	3.0g	Beta-carotene, potassium	$0.25
4	Garlic	144	149	2.1g	Allicin, selenium	$0.80
5	Onion (red)	109	40	1.7g	Quercetin, sulfur compounds	$0.30
6	Onion (yellow)	83	40	1.7g	Quercetin, sulfur compounds	$0.20
7	Radish	179	16	1.6g	Vit C, glucosinolates	$0.55
8	Turnip	131	28	1.8g	Vit C, fiber	$0.45

Top root and allium takeaways

• Carrots lead root vegetables: ANDI 458 driven by extraordinary beta-carotene content (835% DV per 100g) and low cost.
• Beets for athletes: The dietary nitrates in beets improve blood flow and exercise performance in 3–5 daily intake patterns.
• Garlic is a phytochemical powerhouse: Even tiny amounts (1–2 cloves daily) deliver allicin, supporting cardiovascular and immune function.
• Cheapest vegetables on the list: Carrots, yellow onions, and cabbage each at $0.20/100g — the most affordable nutrient-dense vegetables available.

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Combined Rankings: Top 20 Overall

When nutrient density, cost, and versatility are weighted equally, these vegetables dominate:

Rank	Vegetable	Category	ANDI	Cal/100g	Fiber/100g	Cost/100g	Overall Score
1	Kale	Leafy green	1000	49	3.6g	$0.70	97
2	Collard greens	Leafy green	1000	32	3.6g	$0.45	97
3	Spinach	Leafy green	707	23	2.2g	$0.65	94
4	Cabbage (green)	Cruciferous	434	25	2.5g	$0.20	93
5	Brussels sprouts	Cruciferous	672	43	3.8g	$0.55	92
6	Broccoli	Cruciferous	340	34	2.6g	$0.45	91
7	Carrots	Root	458	41	2.8g	$0.20	91
8	Red bell pepper	Fruit-vegetable	366	31	2.1g	$0.55	90
9	Bok choy	Leafy green	865	13	1.0g	$0.55	89
10	Mustard greens	Leafy green	1000	27	3.3g	$0.50	89
11	Cauliflower	Cruciferous	315	25	2.0g	$0.50	87
12	Romaine lettuce	Leafy green	510	17	2.1g	$0.35	86
13	Watercress	Leafy green	1000	11	0.5g	$0.90	85
14	Asparagus	Stalk	205	20	2.1g	$0.85	83
15	Swiss chard	Leafy green	895	19	1.6g	$0.60	83
16	Tomato	Fruit-vegetable	164	18	1.2g	$0.40	81
17	Okra	Pod	312	33	3.2g	$0.65	80
18	Green beans	Pod	240	31	2.7g	$0.40	79
19	Sweet potato	Tuber	181	86	3.0g	$0.25	78
20	Beets	Root	256	43	2.8g	$0.35	77

The overall score weighs ANDI (40%), calorie density (20%), fiber (20%), and cost (20%).

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How to Use This Data for Your Goals

Maximum nutrient absorption per day

Combine one ANDI-1000 leafy green (kale, collards, or spinach) with one cruciferous vegetable (broccoli, cauliflower, Brussels sprouts) and one colorful vegetable (red bell pepper, carrots) daily. This simple combination covers 80%+ of micronutrient needs before any other food is eaten.

Fat loss with high volume eating

Prioritize vegetables with <30 calories per 100g: cucumber, lettuce, watercress, cabbage, spinach, tomato, radish, zucchini, and bell pepper. These let you eat massive volumes (500g+) for under 150 calories, filling your plate without moving your total intake.

Immune support

Red bell pepper (411mg Vit C per 100cal), kale (245mg), broccoli (266mg), and citrus fruits are the highest vitamin C sources in the food supply. Two servings daily consistently support immune function, collagen synthesis, and iron absorption.

Athletic performance

Leafy greens deliver dietary nitrates (for blood flow) and folate (for red blood cell production). Beets are the single most studied nitrate source — 250ml beet juice daily improves endurance performance by 1–3% in clinical trials.

Budget vegetable strategy

Cabbage, carrots, yellow onions, romaine lettuce, and collard greens all come in at $0.20–$0.45/100g. A daily serving of each delivers premium nutrition for under $1.50. No other food category rivals vegetables for nutrients per dollar.

Goal	Priority Metric	Top 3 Vegetables
Overall nutrition	ANDI score	Kale, collards, watercress
Fat loss (volume)	<30 cal/100g	Cabbage, spinach, bell pepper
Immune support	Vit C density	Red pepper, broccoli, kale
Athletic performance	Nitrates + folate	Beets, spinach, arugula
Budget	Cost/100g	Cabbage, carrots, onions

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Tracking Vegetable Intake in Practice

"Eat more vegetables" is useless advice without measurement. Most people under-eat vegetables by 40–60% of their estimate. A salad that looks like "2 cups" is often 1 cup; a "handful of spinach" is often 30g when it should be 90g.

Nutrola's food database includes professionally reviewed entries for every vegetable in this article, with accurate serving weights rather than vague cup estimates. The app can track micronutrient coverage (vitamin C, K, folate, iron) across the week, so you see at a glance when you are skipping a whole category of nutrients. Users who track vegetable intake for the first time consistently discover they are under-eating by 100–200g daily — and closing that gap delivers measurable improvements in energy, digestion, and long-term health markers.

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FAQ

What is the single most nutrient-dense vegetable?

Four vegetables tie at the maximum ANDI score of 1000: kale, collard greens, mustard greens, and watercress. For practical use, collard greens or kale are the most versatile and affordable. Watercress scores equally but is harder to find and use in larger volumes.

Is frozen as nutritious as fresh?

Generally yes. Frozen vegetables are picked at peak ripeness and flash-frozen, preserving most nutrients. Fresh vegetables that sit in shipping and grocery stores for 5–10 days often lose 20–40% of vitamin C and folate by the time you eat them. For budget and convenience, frozen is the smarter default.

Do I need to eat vegetables raw?

No. Some vegetables (carrots, tomatoes, peppers) actually deliver more bioavailable nutrients when cooked — particularly lycopene from tomatoes and beta-carotene from carrots. Others (broccoli, Brussels sprouts) retain most nutrients when lightly steamed. Boiling in large amounts of water is the only cooking method that consistently destroys water-soluble vitamins.

How many servings of vegetables should I eat daily?

The evidence consistently supports 400g+ daily (5+ servings). Benefits continue to increase up to 800g daily. Most adults eat 150–250g. Doubling your current intake is the realistic first goal.

What is the cheapest way to hit daily vegetable targets?

Cabbage (200g = $0.40), carrots (150g = $0.30), yellow onion (100g = $0.20), romaine lettuce (100g = $0.35), and collard greens (100g = $0.45) totals 650g of high-ANDI vegetables for under $1.75 per day.

Can you eat too many vegetables?

For 99% of people, no. Extremely high volumes (1.5kg+ daily) of certain vegetables can occasionally cause issues: spinach (kidney stones in susceptible individuals), cabbage (thyroid function with severe iodine deficiency). Variety eliminates these risks.

Are organic vegetables more nutrient-dense?

Studies show roughly 5–15% higher micronutrient content in organic vegetables for some nutrients, with reduced pesticide residue. The micronutrient difference is small enough that eating conventional vegetables is far better than eating fewer organic ones. Buy organic for strawberries, spinach, and kale (highest pesticide load); conventional is fine for most other vegetables.