22 Most Nutritious Foods To Grow In Your Garden

We already know that the food we grow in our backyards and homesteads is tastier and more nutritious than what’s found in any grocery store.

This list focuses in on these nutritional powerhouses, highlighting the fruits and vegetables that offer the most bang for your buck in terms of nutrition. Let’s explore these garden gems, each promising a delicious and nourishing addition to your homegrown harvest.

Arugula

Arugula growing in the garden.
Photo Credit: Envato Elements.

Arugula is a nutrient-packed leafy green that is rich in vitamins A, C, and K, as well as folate, calcium, and potassium. Its peppery flavor adds a zesty kick to salads and sandwiches, making it a popular choice for home gardens.

Watercress

Watercress growing in the garden.
Photo Credit: Envato Elements.

Watercress is a powerhouse of nutrients, containing high levels of vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its crisp, peppery leaves are delicious in salads, sandwiches, and soups, and it’s easy to grow in moist, shaded areas of the garden.

Spinach

Spinach growing in the garden.
Photo Credit: Envato Elements.

Spinach is renowned for its nutritional density, packed with vitamins A, C, and K, as well as iron, magnesium, and antioxidants. Its tender leaves can be eaten raw in salads or cooked in a variety of dishes, making it a versatile and essential addition to any garden.

Carrots

Carrots grown in the garden.
Photo Credit: Envato Elements.

Carrots are a rich source of beta-carotene vitamin A and K, and fiber, making them an excellent choice for a nutrient-dense crop. They can be grown in containers or directly in the garden and are perfect for snacking, cooking, or juicing.

Learn More: 15 Carrot Growing Secrets For Your Best Harvest Ever

Bok Choy

Bok choy grown in the garden.
Photo Credit: Envato Elements.

Bok choy is a nutrient-rich leafy green that is high in vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its crunchy stems and tender leaves add texture and flavor to stir-fries, soups, and salads, making it a popular choice for home gardens.

Asparagus

Asparagus growing in the garden.
Photo Credit: Envato Elements.

Asparagus is packed with vitamins A, C, and K, as well as folate, iron, and antioxidants. Its tender spears can be harvested early in the spring and used in a variety of dishes, from omelets to pasta, making it a delicious and nutritious addition to the garden.

Learn More: How To Grow Asparagus From Crowns (Complete Guide)

Recipe: Roasted Asparagus Soup

Swiss Chard

Swiss chard grown in the garden.
Photo Credit: Envato Elements.

Swiss chard is a nutrient-dense leafy green that is rich in vitamins A, C, and K, as well as magnesium, potassium, and antioxidants. Its colorful stems and tender leaves can be eaten raw or cooked, adding a burst of flavor and nutrition to salads, soups, and stir-fries.

Recipe: Blitva | Croatian Chard & Potato Side Dish

Beets and Beet Greens

Beet greens grown in the garden.
Photo Credit: Envato Elements.

Beets are a nutrient-packed root vegetable that is high in vitamins A, C, and K, as well as folate, iron, and antioxidants. Their earthy flavor and vibrant color make them a versatile addition to the garden, while their greens are equally nutritious and can be used in salads, sautés, or smoothies.

Recipe: Beet Kvass {With Apple & Ginger Variation}

Broccoli

Broccoli grown in the garden.
Photo Credit: Envato Elements.

Broccoli is a nutritional powerhouse, containing high levels of vitamins A, C, and K, as well as folate, calcium, and antioxidants. Its tender florets and crunchy stems can be eaten raw or cooked, adding a burst of flavor and nutrition to stir-fries, salads, and side dishes.

Berries

Various berries inside the basket in the garden.
Photo Credit: Envato Elements.

Berries, including strawberries, blueberries, raspberries, blackberries — and more — are packed with vitamins, minerals, and antioxidants. They are easy to grow in containers or directly in the garden and can be eaten fresh, frozen, or used in a variety of desserts, jams, and smoothies.

Learn More: 35 Intriguing Berries to Grow in Your Garden

Garlic

Fresh harvest garlic from the garden.
Photo Credit: Envato Elements.

Garlic is prized for its culinary and medicinal properties, containing high levels of vitamins C and B6, as well as manganese and antioxidants. Its pungent flavor adds depth to a wide range of dishes, from soups to sauces, making it a staple in many home gardens.

Garlic is planted in the fall, learn more here: All You Need to Know About Planting Garlic In Fall

Brussels Sprouts

Brussels sprouts growing in the garden.
Photo Credit: Envato Elements.

Brussels sprouts are packed with vitamins C and K, as well as fiber, folate, and antioxidants. Their distinctive flavor and texture make them a popular choice for roasting, sautéing, or steaming, adding a nutritious and flavorful element to any meal.

Kale

Hand of woman touching the kale leaf in the garden.
Photo Credit: Envato Elements.

Kale is one of the most nutrient-dense foods available, containing high levels of vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its sturdy leaves can be eaten raw in salads or cooked in a variety of dishes, making it a versatile and essential addition to any garden.

Green Peas

Green peas grown in the garden.
Photo Credit: Envato Elements.

Green peas are rich in vitamins A, C, and K, as well as fiber, protein, and antioxidants. Their sweet flavor and tender texture make them a popular choice for soups, salads, and side dishes, while their nitrogen-fixing properties benefit the soil in the garden.

Green Beans

Woman picking green beans and putting them inside the basket.
Photo Credit: Envato Elements.

Green Beans: Green beans are packed with vitamins A, C, and K, as well as fiber, folate, and antioxidants. Their crisp texture and mild flavor make them a versatile addition to salads, stir-fries, and side dishes, while their compact growth habit makes them well-suited for small gardens.

Recipe: Rustic Green Bean Soup {Mahuna}

Red cabbage

Woman's hand holding the red cabbage in the garden.
Photo Credit: Envato Elements.

Red cabbage is rich in vitamins A, C, and K, as well as fiber, manganese, and antioxidants. Its vibrant color and crunchy texture make it a colorful addition to salads, slaws, and stir-fries, while its nutritional density makes it an essential crop for any garden.

Recipe: Easy Red Cabbage Sauerkraut

Sweet Potatoes

Farmer's hands hold sweet potatoes, shovel nearby.
Photo Credit: Envato Elements.

Sweet potatoes are a nutrient-dense root vegetable that is rich in vitamins A and C, as well as fiber, potassium, and antioxidants. Their sweet flavor and creamy texture make them a versatile ingredient for soups, stews, casseroles, and desserts, while their vigorous vines can quickly cover ground in the garden. The green tops are also edible.

See Also: Ultimate Survival Garden Guide {27 Best Crops}

Collard Greens

Collard greens growing in the garden.
Photo Credit: Envato Elements.

Collard greens are packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their sturdy leaves can be eaten raw or cooked, adding a nutritious and flavorful element to salads, soups, and stir-fries, while their ability to withstand heat and cold makes them a reliable crop for any garden.

Mustard Greens

Young mustard greens growing in the garden.
Photo Credit: Envato Elements.

Mustard greens are high in vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their spicy flavor and tender texture make them a popular choice for salads, sandwiches, and stir-fries, while their rapid growth and cold tolerance make them an ideal crop for early spring or fall planting.

Dandelion Greens

Dandelion greens grown in the garden.
Photo Credit: Envato Elements.

Dandelion greens are packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their bitter flavor and tender texture make them a unique addition to salads, soups, and sautés, while their ability to thrive in poor soil conditions makes them a resilient and valuable crop for any garden.

Sweet Red Bell Peppers

Sweet red bell pepper grown in the garden.
Photo Credit: Envato Elements.

Sweet red bell peppers are rich in vitamins A and C, as well as fiber, folate, and antioxidants. Their sweet flavor and crisp texture make them a versatile ingredient for salads, stir-fries, and sandwiches, while their compact growth habit makes them well-suited for container gardening or small plots.

Recipe: Hearty Roasted Vegetable Salad

Pumpkin & Winter Squash

Pumpkin and winter squash.
Photo Credit: Envato Elements.

Pumpkins and winter squash are nutrient-dense vegetables that are rich in vitamins A, C, and K, as well as fiber, potassium, and antioxidants. Their sweet flavor and creamy texture make them a versatile ingredient for soups, stews, pies, and desserts, while their long storage life makes them an excellent choice.

Recipe: Creamy Pumpkin & Mushroom Risotto

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Edible Perennials

Woman holding a freshly picked loganberry.
Photo Credit: Envato Elements.

Learn More: 19 Edible Perennials To Grow For Self-Sufficiency

Better Grown Up

Peas.
Photo Credit: Envato Elements.

Learn More: 20 Veggies & Fruits You Should Grow Vertically

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