Joy Onuorah

Salad is pretty healthy for everyone and it is because it’s usually built on a nutritious base of leafy greens.

In particular, research has found that leafy greens are one of the top sources of dietary nitrates, compounds that bring cardiovascular benefits.

Here are 10 leafy greens that makes for the best nutritious salads:

Kale

Portion 1 cup raw

Calories 93

Carbs 1 gram (g)

Fiber .8 g

Protein 1 g

Spinach

Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.7 g

Protein 1 g

Beet greens

Portion 1 cup raw

Calories 8

Carbs 2 g

Fiber 1.4 g

Protein 1 g

Swiss chard

Portion 1 cup raw

Calories 7

Carbs 1 g

Fiber 0.6 g

Protein 1 g

Dandelion greens

Portion 1 cup raw

Calories 25

Carbs 5 g

Fiber 1.9 g

Protein 2 g

Mustard greens

Portion 1 cup raw

Calories 15

Carbs 3 g

Fiber 1.8 g

Protein 2 g

Collard greens

Portion 1 cup chopped

Calories 12

Carbs 2 g

Fiber 1.4 g

Protein 1 g

Watercress

Portion 1 cup chopped

Calories 4

Carbs 0 g

Fiber 0.2 g

Protein 1 g

Romaine

Portion 1 cup shredded

Calories 8

Carbs 2 g

Fiber 1 g

Protein 1 g

Lettuce

Portion 1 cup shredded

Calories 5

Carbs 1 g

Fiber .5 g

Protein 0 g