You may have heard that eating raw leafy greens is better than cooking greens due to the loss of nutrients from heat.
But how much better are raw greens than cooked ones?
Do you eat raw greens–or just buy them and let them wilt in your refrigerator crisper drawer?
The Dietary Guidelines for Americans recommends that adults eat 2 to 3 cups of vegetables daily, including 1.5 cups of dark green leafy vegetables weekly. However, only 10% of Americans meet these recommendations.
A study of 43 adults found that consuming at least 1.5 cups of leafy greens and cruciferous vegetables daily lowered CRP levels from 7 to 1.75 in six months, reducing inflammation and the risk of heart and eye diseases. Researchers attribute the improvements to the higher beta-carotene levels from the dark leafy greens.
Cooking greens may actually help you eat more vegetables and reach the daily recommendation.
I used to throw out wilted greens every week—until I discovered an easy way to actually eat them. Here’s how you can, too!
In this article, I will share the different types of leafy greens, how different cooking methods affect the nutrients, the best ways to cook them, and practical ways to boost your intake.
Types of Leafy Greens
Let’s start with what vegetables are considered dark, leafy greens. You can find a variety at your local grocery store or farmers market. Here are some to look for:
- Collards
- Mustard Greens
- Turnup Greens
- Green Cabbage
- Swiss Chard
- Spinach
- Kale
- Bok Choy
- Romaine Lettuce
- Arugula
- Beet Greens
- Watercress
- Dandelion Greens
- Broccoli Rabe
- Microgreens (baby plants or sprouts)
- Broccoli (counts as both a cruciferous and dark leafy green)
Dark, leafy greens are high in vitamins A, C, E, and K, and some are rich in B vitamins.
These veggies are packed with antioxidants, specifically carotenoids (a type of vitamin A). They often have high fiber, iron, magnesium, and calcium levels.
Folate is a B vitamin often known for its importance in fetal development. However, it is also essential for heart health, DNA growth and repair, the production of red blood cells, and cancer protection.
The large amounts of Vitamin K in greens help prevent bone deterioration (osteoporosis) and inflammatory diseases.
Nutritional Differences: Raw vs. Cooked Greens
Both raw and lightly cooked greens (like sautéed) provide nutrient-rich vegetable options.
Consuming a variety of both forms can help you consume the recommended amounts and enjoy different cuisines.
What Stays Intact in Raw Greens:
Vitamin C, folate, B vitamins, and antioxidants are slightly higher in raw form. These nutrients are heat-sensitive, meaning they break down when cooked.
Boiling greens reduces vitamin C by 45% and folate by 40%. Some research indicates that boiling or steaming greens can reduce vitamin C by 90%. Avoid this type of cooking.
On the plus side, sautéeing retains 85 to 95% of its original vitamin and mineral content.
What Improves with Cooking:
When some vegetables are cooked, your body can absorb more vitamin A (beta-carotene), iron, and calcium. You absorb more vitamin A in cooked carrots than raw carrots.
Spinach and Swiss chard contain oxalates (a plant compound) that reduce the absorption of iron and calcium. When heated, oxalate is reduced so that you can absorb more nutrients.
If you eat a mixture of raw and cooked plant foods, there is no need to worry about oxalate levels and their nutrient absorption.
Comparing Raw Spinach vs. Cooked Spinach
Examples make it easier to understand. The table below compares raw and cooked spinach. Two cups of raw spinach count as a one-cup serving of vegetables, whereas one cup of cooked spinach counts as a one-cup serving of vegetables.
Two cups of raw spinach will shrink to about 10% of its original size, meaning that one cup of cooked spinach started as 10 cups of raw spinach, explaining the higher vitamins and minerals.
| Two cups of raw spinach ( = 1 cup serving of vegetables) | 1 cup of cooked spinach with ¾ teaspoon fat ( = 1 cup serving of vegetables) | |
| Calories | 13.5 | 117 |
| Protein | 1.4 g | 6.1 g |
| Fat | 0.3 g | 7.6 g |
| Carbohydrates | 1.2 g | 5.6 g |
| Fiber | 0.8 g (3% of DV) | 3.3 g (12% of DV) |
| Calcium | 34 mg (3% of DV) | 141 mg (11% of DV) |
| Iron | 0.62 mg (3% of DV) | 2.22 mg (12% of DV) |
| Magnesium | 46 mg (11% of DV) | 196 mg (47% of DV) |
| Phosphorus | 19.5 mg (2% of DV) | 87 mg (7% of DV) |
| Potassium | 292 mg (6% of DV) | 969 mg (21% of DV) |
| Zinc | 0.23 mg (2% of DV) | 0.89 mg (8% of DV) |
| Copper | 0.04 mg (4% of DV) | 0.17 mg (19% of DV) |
| Vitamin C | 13.2 mg (15% of DV) | 45 mg (50% of DV) |
| Folate | 58 mcg (15% of DV) | 179 mcg (45% of DV) |
| Vitamin A | 142 mcg (16% of DV) | 612 mcg (68% of DV) |
| Vitamin E | 1 mg (7% of DV) | 5.5 mg (37% of DV) |
| Vitamin K | 242 mcg (202% of DV) | 1,020 mcg (850% of DV) |
| Beta-carotene | 1700 mcg | 7,340 mcg |
| Lutein + zeaxanthin | 3,000 mcg | 15,800 mcg |
DV = recommended daily values for adults and children 4 years and older
No upper limit is established for Vitamin K from foods or supplements, and no adverse effects are associated with it in humans or animals.
However, be mindful if you are taking warfarin (Coumadin) or other blood thinners. These medications are dosed to maintain proper blood thickness, and increasing your intake of green leafy vegetables without consulting your doctor could increase or decrease the effectiveness of your anticoagulant medicines.
Anti-Inflammatory Compounds
Dark leafy greens are a rich source of anti-inflammatory compounds, including:
- Carotenoids (beta-carotene, lutein, and zeaxanthin)
- Indoles, glucosinolates, and isothiocyanates are typically found in cruciferous vegetables, including broccoli and broccoli sprouts, as well as dark green leafy vegetables such as kale, cabbage, and mustard greens.
Researchers find that even after one week of adding daily dark leafy greens to a typical American diet, it will increase beta-carotene levels and reduce inflammation (CRP).
Simply adding dark leafy greens can reduce systemic inflammation related to many diseases. Each additional week helps to lower inflammation and improve your overall health.
I recommend beta-carotene from dietary sources rather than supplements. High-dose beta-carotene supplementation has been linked to adverse outcomes (increased lung and stomach cancer risk in smokers and asbestos workers or ineffective cancer treatment for smokers).
High C-reactive protein (CRP) levels predict the risk of chronic diseases, such as:
- Heart attacks
- Stroke
- Heart attack death
- Peripheral artery disease
- Type 2 diabetes
- Autoimmune diseases, like rheumatoid arthritis
- Some cancers (colorectal, lung, breast, and prostate)
- Overall inflammation
- Risk of death and severe infection while battling health conditions like kidney injury, chronic kidney disease, age-related macular degeneration (AMD), asthma, chronic obstructive pulmonary disease (COPD), high blood pressure, and COVID-19.
Lutein and zeaxanthin are carotenoids found in green leafy vegetables and yellow fruits and vegetables. Consuming these nutrients is associated with a lower risk of cancer, heart disease, age-related macular degeneration (AMD), and cataract formation.
Lutein and zeaxanthin are the only carotenoids that reach the human retina, protecting the eyes from damage caused by light (sun and blue light).
So, when your parents said carrots are good for your eyes, they were right—but the same goes for green leafy vegetables! My boys love to learn little fun facts about different foods and their benefits on the body.
Indoles, glucosinolates, and isothiocyanates are naturally occurring phytochemicals in many green vegetables. These compounds are powerful antioxidants with:
- Anti-cancer properties – most research has been done in a lab or on animals, showing they protect cells from DNA damage, inactivate carcinogens, reduce inflammation, and regulate cell growth. Lower rates of cancer are associated with higher green vegetable intake.
- Anti-inflammatory effects aid in the prevention of heart disease, neurological conditions, musculoskeletal conditions, and bone loss.
- Restoring hormone balance and reducing symptoms in conditions like endometriosis.
Best Cooking Methods for Retaining Nutrients
Try these cooking methods to retain the most nutrients from your leafy greens:
- Sautéeing with healthy fats (olive or avocado oil) enhances the absorption of fat-soluble vitamins (A, D, E, and K). Sauteeing preserves around 85 to 95% of all original vitamins, minerals, and antioxidants.
- Adding leafy greens to soups and stews is an excellent way to retain most of their nutrients. While water-soluble vitamins like vitamin C and folate may experience a 25% loss when cooked, the remaining nutrients, including minerals, antioxidants, and vitamins, are preserved at nearly 95-100% of their original amount.
Avoid boiling (and draining the water off) green leafy vegetables because it significantly reduces their nutrient content. Boiling greens can lead to a 45% loss of vitamin C and a 40% reduction in folate. In some cases, research shows that boiling or steaming greens may decrease vitamin C by up to 90%.
Overcooking vegetables will also lead to more nutrient losses. It only takes a few minutes to sautée green leafy vegetables, so I save this for the very last thing I cook before serving dinner.
Practical Ways to Include Both Raw and Cooked Greens
Quick & Easy Raw Greens Ideas:
- Toss spinach, kale, or arugula into salads
- Blend greens into smoothies for a nutrient boost
- Use raw greens in wraps, sandwiches, or grain/rice bowls
Simple & Delicious Cooked Greens Recipes:
- Sauté kale, Swiss chard, and spinach blend in olive oil and garlic for 3 to 5 minutes to enhance absorption and retain nutrients.
- Add raw spinach or kale right before serving soups or stews. I use baby kale because the ribs are so tender that you don’t have to cut them off. This is a time saver and ensures we eat more greens.
- Scramble eggs with your favorite leafy greens and other vegetables.
- Stir leafy greens into pasta dishes or grain bowls.
Making It Work for Your Lifestyle
My goal this year was to incorporate more leafy greens into our lives. Honestly, salad takes much longer to eat and prepare, so I found I wasn’t eating the greens. They started wilting and becoming unappetizing in our fridge.
You might also remember from a previous article that many fresh vegetables and fruits lose nutrients after 5 to 10 days of storage in the refrigerator.
This is even more important with green leafy vegetables. An article from Food Chemistry revealed that after 10 days of refrigerator storage, four different spinach varieties lost 35 to 86% of their vitamin C levels. Baby spinach maintained its vitamin content better.
After repeated weeks of wilting leafy greens, I decided to try sautéeing what was left after about five days. Shockingly, I had never cooked greens before, and we were surprised we enjoyed them!
If you eat your greens in a timely manner each week, sautéeing leafy greens may not be needed. However, this might help you consume more greens, reduce food waste, and consume a good portion of their nutrients.
Takeaway
Comparing the benefits of raw vs. cooked greens isn’t always straightforward—both offer unique advantages.
Personally, I eat more greens when I sauté leftovers or add them to egg scrambles. This not only reduces food waste but also increases my overall nutrient intake, which is a win for nutrition (before, those nutrients were ending up in the trash!).
The key takeaway? Eat your greens, no matter how they’re prepared!
- Enjoy them raw in salads, sandwiches, or smoothies.
- When cooking greens, opt for light sautéing or add them to soups and stews to preserve nutrients.
- Sautéeing preserves 85 to 95% of the original nutrients, and shrinkage from cooking makes eating a large serving of greens easier.
Learn from my mistakes, and don’t get stuck on perfection (like only eating raw greens). Adding just 1.5 cups of leafy greens daily to the typical inflammatory American diet (processed foods, highly refined grains, an abundance of high-fat animal products, minimal fruits and vegetables, added sugar and sodium) reduced inflammation in as little as one week!
Small changes matter!
Read more about the differences between fresh, canned, or frozen vegetables and fruit, the top ten anti-inflammatory foods to eat every week, and how to eat healthy on a budget!
Let’s get UNstuck and stay UNstuck!