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