Per the Cambridge University Press, a study revealed nitrate levels in various vegetables, garlic, mushrooms, tomatoes, and peas have the lowest levels, with 0.02 to 3 millimoles per kilogram (mmol/kg). Vegetables with medium nitrate levels include kale with 0.3 to 30 mmol/kg and cabbage with 0.8 to 2 mmol/kg. Vegetables high in nitrates are spinach with 1 to 49 mmol/kg, celery with 0.3 to 54 mmol/kg, lettuce with 0.9 to 59 mmol/kg, beetroot with 2 to 59 mmol/kg, and rocket, aka arugula, with 25 to 118 mmol/kg — the most nitrate of all vegetables tested.
Another study published in the National Library of Medicine investigated nitrate levels during spring and fall seasons in at least 200 leafy greens. Of the spring leafy greens, cabbage had the least nitrates with 603 milligrams per kilogram (mg/kg) while spring chard had the highest nitrates with 972 mg/kg. In the fall, the chard had the least amount of nitrates with 1,024 mg/kg, while the arugula had the most nitrates with 4,354 mg/kg.
While it's true that leafy greens have the highest nitrate levels, this doesn't mean you shouldn't eat them. Unlike processed meats with added nitrates and nitrites, leafy greens don't get heated to the same high temperatures; therefore, the nitrites are unlikely to turn into carcinogenic nitrosamines (via Healthline).
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September 23, 2022 at 11:55PM
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The Type Of Vegetable With The Highest Level Of Nitrates - Tasting Table
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