Scientists from the Centers for Disease Control and Prevention (CDC) have identified the world’s most nutrient-dense vegetable, awarding it a perfect score of 100. Surprisingly, this top-ranking vegetable is not an exotic or expensive item, but the common leafy green known as watercress.
Watercress outperformed other nutritious vegetables such as Chinese cabbage, chard, beetroot greens, and spinach to claim the number one spot. Part of the Brassicaceae family, which includes cabbage, kale, radish, and mustard, watercress is recognized for its distinctive peppery flavor—its Latin name, Nasturtium officinale, meaning “nose twister,” reflecting its bold taste.
While not universally popular worldwide, watercress is a staple in the UK, easily found in supermarkets for around £1 per bag. It has been cultivated and enjoyed in Britain for centuries. The Hampshire town of Alresford, often called “the watercress capital of the UK,” even celebrates the vegetable with a dedicated festival.
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Dr. Amy Lee, head of nutrition at Nucific, highlighted watercress’s impressive health benefits in an interview with Delish. She noted that watercress contains higher levels of vitamin A and potassium compared to typical lettuce, along with significant amounts of vitamin C, calcium, iron, vitamin E, vitamin K, and vitamin B6.
The CDC report evaluated over 40 powerful fruits and vegetables, assessing their nutrient density based on scientific studies and consumer health guidelines. Cruciferous vegetables like watercress, Chinese cabbage, kale, and arugula, along with leafy greens such as chard, beet greens, spinach, and chicory, dominated the top half of nutrient rankings. In contrast, yellow and orange vegetables, alliums, citrus fruits, and berries were generally lower-ranked in nutrient density.
Watercress is commonly used as a base for salads and soups but can also be transformed into a flavorful pesto in less time than it takes to cook pasta, offering a versatile and nutritious option for everyday meals.