Handy Dandy “Greens Caloric Density & Nutrient Completeness Score Chart”

Greens Caloric Density & Nutrient Completeness ChartNOTE: I’ve updated and improved this chart on 8/19/15. I’ve added two more greens and I’ve also added their nutrient completeness scores from nutritiondata.self.com.

NOTE2: I was not able to get a nutrient completeness score for raw Chinese or Napa cabbage. They only had a score for cooked which seemed rather low and is probably not indicative of it’s score when raw.

NOTE3: You can see a bigger version of the chart by clicking on the image of the chart.

In yesterday’s email “‘Exactly’ How Much Daily Greens Do I Recommend?” I gave you my recommendations for how much greens to eat for ideal health.

Well today’s blog post gives you a handy dandy chart of 15 greens (including many cruciferous veggies) from highest caloric density to lowest.

And yes I consider okra and cucumber as greens due to their high nutrient density.

If you want to get a lot of greens into your diet without blowing up your stomach too much then you’ll want to stick to the most calorically dense greens like kale, broccoli, okra, collards, arugula, cauliflower and cabbage.

And the easiest way I know to eat a lot of greens and do so quickly is with Savory Veggie Stews.

A large Savory Veggie Stew is the equivalent of five average sized restaurant salads in terms of greens yet you can easily finish eating it in 7 to 10 minutes. Yet if you ate 5 house salads it would easily take you an hour or longer to finish them. That is if you actually planned on chewing them (liquefy in your mouth) for proper digestion.

So you get more greens in less time and with rockin flavor.


And if you want 20 novel ways to up you and your family’s greens consumption then I also recommend Yummy Greens.

The Rawbecue Wings recipe made out of cauliflower and or broccoli is to die for.

It’s our kids favorite.


Enjoy your greens.

Your Radiant Health, Fitness and Infinite Potential Coach,

Roger Haeske
Raw Food Diet Mentor
Making the Raw Food Diet Effortless through Tastiness


P.S. Thanks to Fitday.com for generating that chart. Fitday is a free website that makes it easy for you to chart your daily caloric and nutrient intake. It’s great for dieters and for people new to the Raw Food Diet in helping them figure out if they’re on the right track calories and nutrient wise.

Though keep in mind that many of the USDA nutrient recommendations are way off base.

P.P.S. The last column of the chart on the right that says “Nutrient Score” is the Nutrient Completeness Score as compiled from nutritiondata.self.com.

The higher the nutrient completeness the more nutrient dense the food. The high score was the swiss chard, then broccoli, followed by spinach. Though if you are sensitive to oxalates then the swiss chard and the spinach won’t do you much good as they are very high in oxalates.

Leave a Reply

Your email address will not be published. Required fields are marked *