World’s healthiest vegetable revealed—and you can buy it at your local store

There are moments when everyday foods suddenly gain attention for reasons that make people pause and take a closer look.

This story centers on one of those surprising discoveries that transforms a familiar item into something worth reconsidering.

Readers may find themselves rethinking what they place in their shopping baskets after learning how one common choice quietly outshines the rest. As the details unfold, the simplicity of this food only adds to its unexpected appeal.

The vegetable that outranked all others​

Scientists have evaluated what they call “powerhouse fruits and vegetables,” and one humble option has risen far above the rest with a perfect score of 100.

The ranking comes from the US government’s Centre for Disease Control and Prevention, which compared 45 produce items for overall nutrient density.

While many health-conscious shoppers already turn to popular picks like avocado, spinach, and kale, this particular vegetable surpasses them in measurable nutritional value. Watercress, found in virtually every supermarket, earned the number-one spot.

How watercress earned its perfect score​

The evaluation measured each food’s content of 17 key nutrients, including potassium, fiber, protein, calcium, iron, folate, and several essential vitamins.

Watercress stood alone at the top, followed by Chinese cabbage with a score of 92 and chard with 89. Leaf lettuce, parsley, romaine lettuce, and collard greens rounded out the remaining high performers in the top ten.

These scores highlight which foods offer the most nutrients per calorie, offering a clearer way for shoppers to prioritize what they eat.

What experts say about nutrient-dense foods​

Jennifer Di Noia, an associate professor at William Paterson University, explained, “Higher-ranking foods provide more nutrients per calories.”

She added that powerhouse fruits and vegetables are strongly linked with reduced risks for chronic diseases, including certain cancers and cardiovascular conditions.

According to Dr. Di Noia, the scores can help consumers better understand their daily energy needs and choose foods that deliver the most benefit. Her comments underline how nutrient-dense produce can play a practical role in everyday meal planning.

Also read: 10 budget-friendly foods that can naturally help lower your blood pressure

How fruits and vegetables compared in the rankings​

Among fruits, red pepper earned the highest score with 41, followed by pumpkin at 33, tomato at 20, lemon at 19, and strawberry at 18. At the lower end of the list, sweet potato scored just over 10 among vegetables, while grapefruit landed at 10.47 in the fruit category.

These numbers reflect how widely nutrient content can vary, even among foods commonly considered healthy. For shoppers, the ranking serves as a reminder that some produce choices offer far more nutritional return for the calories they provide.

Also read: These 4 everyday foods might look and taste “healthy”, but your blood sugar could be telling a different story

A simple choice with surprising benefits​

As you walk through the produce section, it may be worth giving watercress a second look, especially knowing its unmatched nutrient profile.

Its delicate leaves and peppery flavor make it easy to add to salads, sandwiches, and soups without extra effort.

hat means the classic egg and cress sandwich could be doing more for your health than you might expect. With such strong scientific backing, this modest vegetable proves that sometimes the biggest benefits come from the simplest foods.

Read next:

• Are you choosing the healthiest onion? Dietitians reveal the surprising winner between red and white
• The surprising foods that could transform your thyroid health

Key Takeaways

• The new ranking of nutrient-dense produce places watercress firmly at the top with a perfect score.
• Experts highlight how the measurements help consumers understand which foods deliver the highest nutritional value per calorie.
• Additional findings show notable gaps between top-ranking vegetables and lower-scoring fruits.
• These insights offer shoppers a clearer way to choose healthier everyday options.

The growing focus on nutrient-dense foods is encouraging many people to rethink familiar produce choices. It may inspire more shoppers to reach for items that deliver more value with each bite. Small changes in the grocery aisle can make a meaningful difference in long-term wellness. Do you think rankings like these help people make healthier decisions? Share your thoughts in the comments below.