1 serving (100 grams) contains 32 calories, 2.5 grams of protein, 0.6 grams of fat, and 6.1 grams of carbohydrates.
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Nutrition Information
Calories |
64 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40 mg | 1% | |
| Total Carbohydrates | 12.2 g | 4% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 1 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 420 mg | 32% | |
| Iron | 1 mg | 5% | |
| Potassium | 234 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cooked collard greens
Collard greens are a leafy green vegetable commonly used in Southern U.S. cuisine, though they trace their origins to the Mediterranean region. They are typically enjoyed cooked, often simmered or steamed, to soften their robust texture and enhance their flavor. Collard greens are highly nutritious, providing an excellent source of vitamins A, C, and K, and are rich in calcium and fiber. One cup of cooked collard greens contains approximately 63 calories, 5 grams of fiber, and 7 grams of carbohydrates. It is also an excellent source of antioxidants and contains small amounts of B vitamins and iron, making it a valuable addition to a well-balanced diet.
Health Benefits
- Supports bone health due to its high calcium content (268 mg per cooked cup).
- Promotes immune function and skin health with a rich supply of vitamin C (35.3 mg per cooked cup).
- May reduce inflammation and support heart health, as it contains vitamin K (772 mcg per cooked cup).
- Aids digestion and promotes gut health with its significant fiber content (5 grams per cooked cup).
- Helps protect cells from oxidative stress due to its antioxidant properties, including beta-carotene.
Dietary Considerations
Selection and Storage
Store raw collard greens in the refrigerator in a loosely sealed bag for up to 5-7 days. Cooked greens can be refrigerated in an airtight container for up to 3-5 days. To enhance flavor and reduce bitterness during preparation, blanch them briefly before cooking.
Common Questions About Cooked collard greens Nutrition
Are cooked collard greens high in vitamins and minerals?
Cooked collard greens are an excellent source of vitamins A, C, and K, as well as calcium and iron. One cup of cooked collard greens contains about 220% of the recommended daily intake (RDI) for vitamin K and around 25% of the RDI for vitamin A.
Can I eat cooked collard greens on a keto or low-carb diet?
Yes, cooked collard greens are keto-friendly and suitable for low-carb diets. One cup contains approximately 4 grams of total carbs and 2.5 grams of net carbs, making them a great choice for managing carbohydrate intake.
What are the health benefits of cooked collard greens?
Cooked collard greens offer numerous health benefits, including supporting bone health due to their high vitamin K and calcium content. They are also rich in antioxidants, which can help fight inflammation, and fiber, aiding in digestive health.
How much cooked collard greens should I eat per serving?
A typical serving size of cooked collard greens is about one cup, which contains roughly 49 calories, 4 grams of fiber, and less than 1 gram of fat. This portion size offers a nutrient-dense addition to a meal while keeping calories low.
How do cooked collard greens compare to cooked spinach in nutrition?
Cooked collard greens have slightly more fiber and calcium compared to spinach, while spinach tends to offer higher levels of iron and magnesium. Both are nutrient-dense options, but collard greens are better for supporting bone health due to their higher vitamin K content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
