All dark leafy greens are nutrient powerhouses and incredibly low in calories - roughly 10 to 20 calories per cup! Besides the high amounts of vitamins and minerals, it's also rich in beneficial plant compounds, called phytochemicals and bioactive substances that are associated with a wide range of health benefits.

It’s a good source of (10% or more):

• Fiber
• Vitamin C
• Iron

And an excellent source of (20% or more):

• Manganese
• Magnesium
• Folate
• Vitamin A

Blueberries and many other dark berries are a notable source of beneficial plant-based phytochemicals that are thought to provide protective benefits.

It’s a good source of (10% or more):

• Fiber

And an excellent source of (20% or more):

• Vitamin C
• Vitamin K
• Manganese

This cruciferous, non-starchy veggie contains small amounts of protein (3g per cup) and is a plant-based superfood. Additionally, some research suggests that diets rich in cruciferous veggies, like bok choy, broccoli, and brussels sprouts are associated with reduced cancer risks.

It’s also a good source of (10% or more):

• Fiber
• Folate
• Vitamin A

And an excellent source of (20% or more):

• Vitamin C
• Vitamin K