1 serving (130 grams) contains 44 calories, 4.2 grams of protein, 0.8 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
44.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 185.9 mg | 8% | |
| Total Carbohydrates | 7.6 g | 2% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 0.6 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 323.7 mg | 24% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 296.4 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition data sourced from USDA FoodData Central
Food Attributes
Source of Calories
About Collards
Collards, a leafy green vegetable, are part of the Brassica family and closely related to kale and cabbage. Originating from the Mediterranean, collards are widely associated with Southern U.S. cuisine and are a staple in traditional dishes. They feature broad, dark green leaves and a robust, slightly bitter flavor. Collards are highly nutritious, offering a low caloric count (34 calories per cup, cooked) and rich in fiber (4.3g), vitamin C (26.5mg), and calcium (249mg). Additionally, collards provide notable amounts of iron (0.5mg) and protein (3.24g per serving). Their nutritional profile makes them an excellent addition to a healthy diet, supporting various physiological functions and offering high-density micronutrients in every bite.
Health Benefits
- Supports bone health due to its high calcium content (249mg per cup, cooked).
- Boosts immunity with vitamin C (26.5mg per serving), a powerful antioxidant.
- Promotes digestive health thanks to its rich fiber content (4.3g per cup).
- Contributes to muscle repair with its notable protein content (3.24g).
- Assists in red blood cell production supported by its iron levels (0.5mg).
Dietary Considerations
Selection and Storage
Store collards in the refrigerator, unwashed, in a plastic bag to preserve freshness for up to a week. Wash thoroughly before use to remove dirt or grit.
Common Questions About Collards Nutrition
Are collard greens high in protein?
Collard greens provide a moderate amount of protein, offering 3.24 grams of protein per 100 grams. While they are not a high-protein food compared to meat or legumes, they can contribute to your daily protein needs, especially in a plant-based diet.
Can I eat collard greens on a keto diet?
Yes, collard greens are suitable for a keto diet. They contain only 5.81 grams of total carbs per 100 grams, with 4.3 grams being fiber, resulting in a low net carb content of about 1.51 grams. This makes them a great low-carb, nutrient-dense vegetable for keto meals.
What are the health benefits of eating collard greens?
Collard greens are rich in essential nutrients like vitamin K, vitamin A, and vitamin C, as well as antioxidants which support bone health, immune function, and help reduce inflammation. Their high fiber content (4.3 grams per 100 grams) promotes digestion and may lower cholesterol levels, but individuals on blood-thinning medications should monitor their intake due to the vitamin K content.
What is the recommended serving size for collard greens?
A serving size of collard greens is typically 1 cup of cooked greens, which is about 190 grams. This provides approximately 65 calories, 6.15 grams of protein, and a substantial amount of daily vitamins A and K. Adjust portion size based on your dietary goals.
How do collard greens compare to spinach in terms of nutrition?
Collard greens have slightly more fiber (4.3 grams vs. spinach's 2.2 grams per 100 grams) and are higher in calcium, making them excellent for bone health. However, spinach has slightly fewer calories (23 vs. 34 per 100 grams) and more iron. Both are nutrient-dense, but collard greens have a stronger, earthier flavor when cooked.
