Know the Score of Your Favorite Fruit and Vegetable According to CDC Powerhouse

We all know that consuming vegetables and fruits are highly nutritious and great for our health because they provide us with a concentrated source of vitamins, minerals and other nutrients.

Not long ago, a CDC study published at the Center of Disease Control’s Preventing Chronic Disease journal an article aimed to classify the fruits and vegetables that are super foods. The term created for these foods was “Powerhouse Fruits and Vegetables” (PFV).

In this paper, PFV are strongly associated with reductions in the risk of developing chronic diseases such as diabetes, heart disease, arthritis and cancer. Typically these are yellow and orange or green, leafy, cruciferous (from the cabbage family)
vegetables. The classification scheme is based on the nutrient density per 100 calories of each food. More than 17 nutrients were analyzed for each food such as iron, riboflavin, and vitamins B12, B6, and K.

The proposed classification is offered as a tool for dietary guidance and nutrition education. Below is the table of the vegetables and fruits with its nutrient density score, try to add these into your diet, especially the ones with the higher scores.


Item Nutrient Density Score
Watercress 100.00
Chinese cabbage 91.99
Chard 89.27
Beet green 87.08
Spinach 86.43
Chicory 73.36
Leaf lettuce 70.73
Parsley 65.59
Romaine lettuce 63.48
Collard green 62.49
Turnip green 62.12
Mustard green 61.39
Endive 60.44
Chive 54.80
Kale 49.07
Dandelion green 46.34
Red pepper 41.26
Arugula 37.65
Broccoli 34.89
Pumpkin 33.82
Brussels sprout 32.23
Scallion 27.35
Kohlrabi 25.92
Cauliflower 25.92
Cabbage 24.51
Carrot 24.51
Tomato 20.37
Lemon 18.72
Iceberg lettuce 18.28
Strawberry 17.59
Radish 16.91
Winter squash (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47


For more information please click here to view a copy of the original article