13 Healthiest Winter Vegetables

Winter vegetables are vegetables that can withstand, and even thrive, in cold weather. While vegetables such as eggplant and zucchini are damaged when exposed to freezing temperatures, vegetables such as kale and beets are hardier and less susceptible to frost damage. 

Whether you’re looking to eat more seasonally or want to ensure you’re choosing the best-tasting vegetables at the grocery store or farmer’s market this winter, here’s how to narrow down the tastiest and most nutritious winter vegetables to try. 

Kale is a leafy green in the cruciferous vegetable family. Plants in this family are highly tolerant of cold weather.

Kale is available year-round, but it thrives in colder temperatures, so you’ll often see it available at winter farmer’s markets. Kale can even grow in snowy conditions, and its flavor often improves after it experiences a frost.

Kale is exceptionally healthy, providing a number of vitamins and minerals, plus fiber and protective plant compounds. One cup of cooked kale contains 4.72 grams of fiber, or about 16.86% of the Daily Value (DV). It’s also high in vitamins A and C, magnesium, potassium, and carotenoid antioxidants, such as beta-carotene, lutein, and zeaxanthin, which can protect your cells and have anti-inflammatory properties.

Like kale, spinach is a hardy leafy green that can survive freezing temperatures. 

Spinach provides vitamins and minerals such as vitamins C and E. Both of these vitamins function as antioxidants in the body, protecting cells against damage that may otherwise lead to disease. One cup of cooked spinach provides 19.5% of your daily vitamin C and 26% of your vitamin E.

Spinach also provides B vitamins like folate, minerals like iron and calcium, and protective polyphenol plant compounds, making it an all-around healthy choice.

Brussels sprouts resemble tiny heads of cabbage and have an earthy, slightly nutty flavor. They can be eaten raw, such as sliced thin in a salad, but are most often consumed cooked. This vegetable thrives in chilly temperatures and often tastes best after a light frost.

One cup of cooked Brussels sprouts provides 6 grams of fiber, covering 21.43% of the DV. Fiber helps keep your bowel movements regular and comfortable and fuels the growth of beneficial bacteria in your large intestine. In addition to fiber, Brussels sprouts are packed with vitamin K, which is important for a healthy heart, skeletal system, and brain. One cup of cooked Brussels sprouts provides over 180% of your daily needs for vitamin K.

Potatoes have long been used as a winter food source around the world because of their ability to be stored for long time periods. 

Potatoes can be stored for around six months at 41 degrees Fahrenheit (5 degrees Celsius), so they can be enjoyed throughout the winter.

Potatoes are an excellent source of fiber, vitamin C, B vitamins, and minerals like potassium. A medium-sized (6-ounce) baked red potato covers 20% of your daily needs for potassium, which is needed for healthy blood pressure regulation, nerve function, and more.

Carrots thrive in cool soil and become sweeter after being exposed to cold temperatures. Cold triggers carrots to convert starches, a type of carbohydrate, into sugar, which prevents the water in the carrots from freezing. This makes carrots taste sweeter.

Carrots contain many nutrients, but they’re especially high in vitamin A. A cup of raw carrots covers 119% of the DV. Vitamin A is necessary for overall visual health. Maintaining optimal vitamin A levels can protect against common eye conditions, such as age-related macular degeneration (ARMD), an eye disease that can cause vision loss.

The carotenoids found in carrots, like beta-carotene and alpha-carotene, can help protect your cells. Eating a diet rich in carotenoids is associated with a lower risk of diseases like cancer.

Swiss chard thrives in colder climates. This winter vegetable is packed with nutrients that support heart health, such as potassium and magnesium. One cup of cooked Swiss chard contains 20% of your daily potassium needs and 35% of your daily magnesium.

Diets high in potassium and magnesium are associated with lower blood pressure, which reduces heart disease risk. Magnesium is also essential for blood sugar regulation, and increasing your intake of magnesium-rich foods, like Swiss chard, could reduce your risk of developing diabetes.

Parsnips are a type of root vegetable that grows well in cold temperatures. They have an earthy flavor and, like many other cold-hardy vegetables, parsnips tend to taste better after they’ve been exposed to frost. 

Parsnips are high in fiber and several vitamins and minerals, including vitamin C, potassium, and folate. One cup of cooked parsnip covers 22% of your daily vitamin C needs, 12% of your potassium, and 23% of your folate.

The same serving provides 5.6 grams of fiber (20% of the DV). Fiber supports digestive health, helps you feel more satiated after eating, and can reduce blood sugar and blood lipid (fat) levels.

Leeks belong to the allium family of vegetables, which also includes onions and garlic. They can be harvested in the spring or winter, making them a popular winter vegetable option. They have a sweet, mild taste and can be used the same way as onions in dishes like soups. 

Leeks are a good source of several vitamins and minerals like vitamin K and manganese. Manganese is required for blood clotting, energy metabolism, and the functioning of the nervous and immune systems.

Leeks are also concentrated in antioxidants like flavonoids. Studies show that people who follow diets high in flavonoids have lower rates of heart disease and heart attacks.

Rutabagas, also known as swede, are frost-tolerant cruciferous vegetables popularly consumed in winter dishes like stews. They can be stored for months in a cool place, like a refrigerator or cold cellar.

Rutabagas have a sweet, slightly peppery taste and are commonly enjoyed cooked. They provide a number of nutrients but are exceptionally high in vitamin C. A one-cup serving of cooked, mashed rutabaga covers 50% of your daily needs. Studies show that diets rich in vitamin C may help lower the risk of a number of health conditions, including several types of cancer, such as bladder cancer, breast cancer, and lung cancer.

Cabbage is another member of the cruciferous vegetable family that offers impressive health benefits. It is high in nutrients like vitamin C and folate and packed with antioxidants like phenolic acids and flavonoids.

Red cabbage is a source of flavonoids called anthocyanins. These plant pigments have powerful protective properties and may be especially effective in lowering the risk of heart disease. High anthocyanin intake has been associated with a decreased risk of coronary heart disease, the most common form of heart disease in the U.S., and a reduced risk of heart disease-related death.

Cabbage also has a long storage life when kept at cold temperatures and can be enjoyed throughout the winter months.

Daikon is a type of winter radish. It has a crunchy texture and a mild peppery flavor and can be enjoyed raw or cooked. 

Daikon can withstand freezing temperatures and is considered a cool-season crop. Though very low in calories, daikon is concentrated in nutrients. A one-cup serving of raw daikon contains just 18 calories, yet covers 18.8% of your daily needs for vitamin C. It also contains smaller amounts of other vitamins and minerals, such as folate and potassium.

Daikon also contains sulfur compounds called glucosinolates, which are antioxidants that have properties that may protect against cancer.

Beets are root vegetables that thrive in cool weather. They get their intense color from plant pigments called betalains which can protect against inflammation and heart disease.

Beets are also high in nitrates, which are compounds that your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue. Research suggests that the betalains and nitrates found in beets may help lower your risk of heart disease by improving blood flow, reducing blood pressure, and improving blood vessel function.

Beets are also high in nutrients, like fiber, potassium, and folate.

Cauliflower is a cruciferous vegetable that can tolerate frost. It can also be stored for up to a month at 32 degrees Fahrenheit (0 degrees Celsius), making it a popular option when other vegetables are out of season.

Cauliflower is high in many vitamins and minerals, including folate, vitamin K, and vitamin C, yet is low in calories and carbs. A cup of cooked cauliflower contains just 5.1 grams of carbs and 28.6 calories, making cauliflower a popular vegetable for those following low-carb diets, like keto diets.

In addition to being rich in nutrients and low in carbohydrates and calories, cauliflower is high in antioxidants like flavonoids, phenolic acids, and glucosinolates.

When shopping for vegetables during the winter, it’s best to stick to what’s in season, such as the vegetables listed above. This ensures you’re choosing the freshest produce you can eat.

Here are a few ways to incorporate winter vegetables into your diet:

• Add potatoes, carrots, and chopped kale into soups and stews
• Roast beets and carrots for a colorful side dish
• Make fresh salads with spinach and kale
• Saute Swiss chard with olive oil and garlic for a quick and nutritious side dish
• Use leeks to add flavor to egg dishes and broth
• Slice fresh daikon and carrots and serve them with a tangy yogurt dip

There are plenty of ways to incorporate a variety of winter vegetables into your diet, including using them as side dishes, adding them to main dishes, and enjoying them as healthy snacks. 

Winter vegetables thrive in cooler weather. Stock up on cold-hardy vegetables like kale, carrots, spinach, rutabaga, daikon, cauliflower, leeks, and parsnips and use them in hearty winter dishes like soups, stews, and casseroles.