Common ‘healthiest’ vegetable scored 100/100 in a health study – and scientists say this everyday vegetable that you’ll find at any supermarket is a ‘powerhouse’ packed with nutrientsSteffan Rhys Deputy Content Hub Director and Katie Oborn GAU Writer
10:54, 06 Jan 2026
This vegetable was rated ‘healthiest’ and it’s not the one you might expect, but you can find it in any supermarket(Image: Alexander Spatari via Getty Images )
If you’re keen to eat more intelligently and boost your nutrient intake without piling on the calories, here’s some invaluable guidance. Researchers have compiled a league table of the world’s “powerhouse fruits and vegetables” – with one particular veggie achieving a perfect 100 out of 100.
It’s typical for health-conscious shoppers to fill their baskets with trendy options like avocado, spinach and kale, which have long-standing reputations as nutritional champions. However, one humble vegetable trumps them all – and you’ll find it on the shelves of every supermarket.
The unassuming watercress has clinched this top spot thanks to its remarkable concentration of vitamins and minerals. America’s Centre for Disease Control worked out the nutrient density of various fruits and vegetables by measuring their content of 17 different essential nutrients, before creating a definitive ranking.
The nutrients assessed included potassium, fibre, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and multiple vitamins.
Watercress emerged as the sole fruit or vegetable to secure a perfect score of 100. Chinese cabbage claimed second place with 92, whilst chard took bronze with a score of 89.
Jennifer Di Noia, an associate professor of sociology at William Paterson University in Wayne, New Jersey, explained: “Higher-ranking foods provide more nutrients per calories.”
Leaf lettuce (70), parsley (66), romaine lettuce (63) and collard green (62) completed the top ten. Among fruits, red pepper (41), pumpkin (33), tomato (20), lemon (19), and strawberry (18) scored highest.
Sweet potato came last amongst vegetables with a score of 10.51, while grapefruit languished at the bottom of the fruit category at 10.47.
Watercress came out on top as ‘healthiest’ vegetable(Image: Getty Images/iStockphoto)
Dr Di Noia underscored the significance of these results, stating: “Powerhouse fruits and vegetables are strongly associated with reduced chronic disease risk. This includes cardiovascular and neurodegenerative diseases and some cancers.
“The scores may help focus consumers on their daily energy needs, and how best to get the most nutrients from their foods. The rankings provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group.”
So next time you’re wandering the supermarket aisles, that egg and cress sandwich could well be your smartest pick.
Why is watercress good for you?
Watercress belongs to the Brassicaceae family of vegetables, which encompasses kale, Brussels sprouts and cabbage. It’s low in calories yet bursting with nutrients, particularly vitamin K, which is essential for blood clotting and maintaining strong bones.
It also boasts a substantial antioxidant content which can reduce your risk of chronic disease by safeguarding against cell damage triggered by free radicals, dangerous molecules that cause oxidative stress. The top 10 most nutrient-packed vegetables.