TOP 10 SUPER GREENS TO ADD TO YOUR DIET

By Emily Barr, MS,RD,CNSC –

1. Kale – 1 cup raw provides: 34 calories, 6.71 grams carbohydrate of which 1.3 grams is fiber, excellent source of Vitamin A (515 mcg RAE) and C (80.4 mg), good source of Calcium (90 mg) and Potassium (299 mg)

2. Asparagus – 4 cooked spears provides: 13 calories, 2.5 grams carbohydrate of which 1.2 grams is fiber (combination of insoluble and soluble fiber), naturally fat free, good source of Vitamin C (4.6 mg), high in Folate (89 mcg DFE), and good source of Vitamin A (604 IU)

3. Broccoli – ½ cup serving steamed provides: 27 calories, 0.3 grams fat (0 grams saturated fat), 5.6 grams carbohydrate of which 2.6 grams is fiber, high in Vitamin C (51 mg), high in Folate (84 mcg DFE), and a good source of Potassium (229 mg)

4. Cucumber – ½ cup slices provides: 8 calories, 1.9 grams carbohydrate of which 0.3 grams if fiber, naturally fat free, and a good source of Vitamin C (1.5 mg)

5. Brussel sprouts – 4 sprouts provides: 28 calories, 5.5 g carbohydrate of which 2 grams is fiber, 0.5 grams fat, high in Vitamin C (48.4 mg), and good source Folate (47 mcg DFE)

6. Bok Choy – 1 cup shredded provides: 10 calories, 2 grams carbohydrate of which 1 gram is fiber, naturally fat free, excellent source of Vitamin A and C , and a good source of Folate

7. Spinach – 1 cup raw provides: 7 calories, 1 gram carbohydrate of which 0.7 grams is fiber, naturally fat free, high in Vitamin A (41 mcg RAE) and C (8.4 mg), Iron (0.81 mg), and Folate (58 mcg DFE), and a good source of Magnesium (24 mg)

8. Artichoke – ½ medium provides: 30 calories, 6.7 grams carbohydrate of which 3.5 grams is fiber, naturally fat free, good source of Vitamin C (7.5 mg), Folate (44 mcg DFE), and Magnesium (38mg)

9. Swiss Chard – 1 cup raw provides: 7 calories, 1.35 carbohydrate of which 0.6 g is fiber, naturally fat free, good source of Magnesium (29 mg) and excellent source of Vitamin A (110 mcg RAE)and C (10.8 mg)

10. Cabbage – 1 cup chopped provides: 22 calories, 5.16 grams carbohydrate of which 2.2 grams is fiber, naturally fat free, excellent source of Vitamin C (32.6 mg)and K (67.6 mcg)

*Data source: USDA Food Nutrient Laboratory; CDC: “Fruits & Veggies Matter; NIH Office of Dietary Supplements