By Keri Gans[1] for U.S. News


These days, hardly a day goes by that I don't read something promoting kale as a nutritional powerhouse. Recipes that include kale are popping up all over the place, making you wonder how we survived without it.


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To be honest, I don't love kale. It tastes bitter to me. But as some friends have pointed out, maybe I just haven't tasted it in the right dish. Regardless, I've decided to compare kale to other dark leafy greens that may not be getting the recognition they deserve, specifically: collard greens, Swiss chard and mustard greens.


kale vs greens

Source: Self Nutrition Data[5]


As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron[6] than kale. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. And mustard greens holds its own by having the least amount of calories and slightly more protein and calcium than kale.


All four types of greens are also rich in many other nutrients, including manganese, folate, copper, choline, magnesium[7] , potassium and vitamins E, K, B2 and B6.


As far as health benefits, I didn't see much evidence that kale stands out more than the others. They're all rich in antioxidants, which means they may all provide a range of health benefits, including decreased risk of certain cancers and cardiovascular disease, lower cholesterol and reduced prevalence of age-related macular degeneration. The amounts of calcium, vitamin K and magnesium found in these greens could also suggest that they may be beneficial for bone health[8] . And a few unique studies suggest that Swiss chard may help blood sugar regulation[9] -- a beneficial property for people with diabetes.


Bottom line: Yes, kale is very nutritious. But so are lots of other greens that, in my opinion, deserve more attention. Since it seems that many of these greens can often be used interchangeably in recipes, try new types of greens as you make salads[10] , soups, omelets, pasta and simple side dishes. Below is a recipe from a friend, Jackie Newgent, who is a nutritionist and chef. She assured me that you could use either kale, mustard greens, collard greens or Swiss chard for this recipe, and the dish would be equally delicious.


Garlic, Greens and White Bean Soup (Serves 7)



  • 1 tablespoon extra-virgin olive oil


  • 1 medium yellow onion, halved and thinly sliced


  • Juice and zest of 1 small lemon (2 tablespoons juice)


  • 1 teaspoon sea salt, or to taste


  • 6 cups chopped dark leafy greens of choice


  • 3 large garlic cloves, minced


  • 5 1/2 cups low-sodium vegetable broth


  • 1 (15-ounce) can cannellini or other white beans, drained


  • 1/2 teaspoon fresh rosemary, minced or 1/4 teaspoon crushed dried rosemary


  • 1/4 teaspoon freshly ground black pepper, or to taste


  • 1/4 teaspoon hot pepper sauce, or to taste


In a stockpot, heat the oil over medium heat. Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt. Saute until the onion is fully softened, about 8 minutes. Add the greens and garlic, and saute until the greens are wilted. (Note: saute time will vary depending on greens.)


Add the broth, beans, rosemary, black pepper, hot pepper sauce, and the remaining lemon juice and salt. Increase the heat to high and bring just to a boil. Adjust seasoning.


Ladle into individual bowls, sprinkle with the lemon zest, and serve.


Nutrition information per 1-cup serving: 100 calories; 2 g total fat; 0 g saturated fat; 0 g trans fat; 0 mg cholesterol; 550 mg sodium; 16 g total carbohydrate; 5 g dietary fiber; 3 g sugars; 4 g protein.


(Recipe adapted with permission from "1,000 Low-Calorie Recipes" by Jackie Newgent, RDN, CDN.)


Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet[11] . Gans's expert nutrition advice has been featured in Glamour, Fitness, Health, Self and Shape, and on national television and radio, including The Dr. Oz Show, Good Morning America, ABC News, Primetime, and Sirius/XM Dr. Radio.





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  • Not every step toward a more nutritious diet has to taste like one. Forget the steamed broccoli and try incorporating more <a href="http://www.huffingtonpost.com/2012/03/11/colorful-fruit-and-vegetables_n_1323881.html" target="_hplink">great-for-you greens</a> into your favorite meals you're already making. We asked the experts to share with us some of their favorite sneaky ways to get more greens. Here are some of their most drool-worthy suggestions.




  • Baked Goods


    Try pureeing greens and adding them to muffins, suggests <a href="http://elisazied.com/" target="_hplink">Elisa Zied</a>, MS, RDN, CDN. When paired with other flavorful ingredients, like blueberries or <a href="http://www.food.com/recipe/chocolate-cupcakes-with-spinach-and-blueberries-260924" target="_hplink">chocolate</a>, you won't notice the <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2236275" target="_hplink">spinach hidden in the mix</a>. "You won't even feel like you're eating vegetables," says <a href="http://www.huffingtonpost.com/heather-bauer-rd-cdn/" target="_hplink">Heather Bauer</a>, RD, CDN. This trick even works with <a href="http://family.go.com/food/recipe-281285-deceptively-delicious-brownies-t/" target="_hplink">brownies</a>! (Just remember this isn't a free pass to eat the whole pan.)




  • Eggs


    <a href="https://www.facebook.com/pages/MyPlate-for-Moms-How-to-Feed-Yourself-Your-Family-Better/196841697040535" target="_hplink">Elizabeth M. Ward</a>, MS, RD, swears by greens in omelets, especially <a href="http://www.huffingtonpost.com/2013/03/17/more-green-superfoods_n_2868810.html" target="_hplink">kale</a>, which you can easily buy frozen and throw into the mix whenever you're in the mood to make breakfast.




  • Pasta


    As you're just about finished cooking your favorite noodle dish, around the time when you might typically add some fresh basil, try adding heartier greens to the mix, says <a href="http://www.appforhealth.com/about-us/julie-upton/" target="_hplink">Julie Upton</a>, MS, RD, CSSD. Spinach works particularly well, she says. Greens also work in lasagna, says Zied, or instead of basil in homemade pesto, says <a href="http://www.huffingtonpost.com/cheryl-forberg-rd/" target="_hplink">Cheryl Forberg</a>, RD. (You can even try the pesto as a yummy condiment to serve on sandwiches, she says.)




  • Smoothies


    To change up your morning routine, try mixing spinach or kale into those homemade fruit smoothies, says Ward. A handful of leaves doesn't have to make your sip look -- or taste -- green!




  • Pizza


    There's no reason you can't add a little green to your favorite homemade slice. A handful of leaves can add a refreshing factor to that warm and gooey cheese. Upton suggests baking your dough with just fresh mozzarella. Then when it comes out of the oven, cover the entire pie with a mix of arugula, cherry tomatoes, olive oil and vinegar.




  • Beans


    "When I'm making black beans (with tomato, garlic, onion, cumin, etc.), I love to stir in a couple cups of chopped, blanched greens like spinach, chard or kale at the end," says Forberg. "Adds great color, texture and flavor!"




  • Soups


    Just about any green can be pureed to make a thicker soup, helping to camouflage a distinct health-promoting taste, says Bauer. Whipping up a greens-based soup or sauce is an especially good trick for the severely veggie-averse, she says, who might not even want to see vegetables.