Salad. The word probably conjures up images of limp, taste-deprived leaves haphazardly thrown together. It’s usually associated with one of those drastic diets that have you hating life until you can’t take it anymore and finally yield to that extra-large pizza’s seductive call. But here’s a surprise, Miss Kale Whisperer-salad greens have the potential to pack a health powerhouse.

Research suggests these leafy green beasts are a top source of dietary nitrates promoting robust ticker health. One study even found folks who load their plates with a cup of nitrate-rich veggies daily cut heart disease risk by a whopping 26 percent!

But hold up. These aren’t all cut from the same lettuce, so to speak. The fiber, vitamins, and mineral content can wildly differ. So we’ve cooked up a brutal ranking of 14 salad greens, dishing out nutritional facts, their health benefits, and some rad meal prep ideas to green up your diet without triggering yawn attacks.

Green gladiator numero uno: Kale. Cooked kale provides around 19 percent of your daily vitamin A allowance, not to mention a hefty amount of vitamin C necessary for tissue renewal, and a megadose of vitamin K for normal blood clotting. For a palate-pampering kale experience, sauté with onions and garlic or bake into chips.

In second place, we’ve got spinach. This tasty, low-calorie hero is packed with iron and folate-bonus points for promoting healthy blood cell generation. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor explosion.

The third spot goes to Beet Greens-who knew veggie-top trimmings would hit the health jackpot? Raw beet greens contain almost your full daily requirement of vitamin A and vitamin K. Don’t relegate them to the compost heap-try sautéing them with olive oil, garlic, and onions.

Next in line is Swiss chard, frequently overlooked but a true nutritional powerhouse. Despite its higher sodium content, Swiss chard is bursting with vitamins A, C and K. It pairs well with garlic and onions and works great in a quiche or frittata.

Including underdogs like dandelion greens, mustard greens, collard greens, watercress, romaine, leaf lettuce, butter lettuce, endive leaves, arugula, and even the humble iceberg lettuce also bring about nutritional benefits and can mix up the diversity of your daily vegetable horde.

The key takeaway to vanquishing the salad stereotype is embracing variety. Different greens bring unique flavors, texture, and a medley of health benefits to the table. So flex your health muscles and experiment with a range of leafy greens, making your salads less of a chore and more of a taste adventure.