1 serving (100 grams) contains 32 calories, 3.0 grams of protein, 0.6 grams of fat, and 7.1 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 | 14.2 g | 5% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 1 g | ||
| protein | 6 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 420 mg | 32% | |
| Iron | 1 mg | 5% | |
| Potassium | 460 mg | 9% | |
* 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 Steamed collard greens
Steamed collard greens are a leafy green vegetable traditionally part of Southern U.S. cuisine, but their origin traces back to African culinary practices. These greens belong to the cruciferous vegetable family, which includes kale, broccoli, and cabbage. Collard greens are known for their rich nutrient content, offering low calories and being packed with essential vitamins and minerals. One cup of steamed collard greens provides approximately 63 mg of calcium (6% of the daily value), 177 mcg of vitamin K (close to 147% of the daily value), 5 grams of fiber, and is an excellent source of vitamin A and vitamin C. They are also noted for their phytonutrients, which contribute to overall health and disease prevention. Steaming minimizes nutrient loss, making this preparation method one of the healthiest ways to enjoy collard greens.
Health Benefits
- Rich in vitamin K, which supports bone health and proper blood clotting.
- High in dietary fiber, aiding digestive health and supporting healthy cholesterol levels.
- Excellent source of vitamin A, promoting good vision and immune system health.
- Contains antioxidants like beta-carotene and lutein, which help reduce inflammation and combat free radicals.
- Provides calcium, contributing to strong bones and teeth.
Dietary Considerations
Selection and Storage
Store unwashed, whole collard greens in the crisper drawer of your refrigerator in a sealed plastic bag to retain freshness for up to a week. Wash thoroughly and remove tough stems before steaming.
Common Questions About Steamed collard greens Nutrition
Are steamed collard greens high in protein?
Steamed collard greens are not high in protein, as they contain approximately 2 grams of protein per cooked cup (190 grams). While they are not a significant protein source, they provide other essential nutrients like vitamins and minerals.
Can I eat steamed collard greens on a keto diet?
Yes, steamed collard greens are compatible with a keto diet as they are low in carbohydrates, with only about 4 grams of net carbs per cooked cup. They are a nutrient-dense and fiber-rich addition to keto-friendly meals.
What are the health benefits of steamed collard greens?
Steamed collard greens are packed with vitamins A, C, and K, as well as calcium and fiber, which promote bone health, boost immunity, and support digestion. They are also rich in antioxidants, which help reduce inflammation and support overall health.
What is the recommended portion size for steamed collard greens?
A typical serving size of steamed collard greens is 1 cup, which provides around 49 calories, 4 grams of net carbs, and 5 grams of fiber. Adjust portion size depending on your dietary needs and goals, especially if watching carb intake or calorie counts.
How do steamed collard greens compare with spinach for nutritional value?
While both are nutrient-dense leafy greens, collard greens provide slightly more calcium (268 mg vs. 99 mg per cooked cup) and fiber (5 grams vs. 4 grams), whereas spinach offers more iron and folate. Both are excellent choices, but the preference may depend on your specific nutrient needs.
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.
