1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
83.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 2.4 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 714.3 mg | 15% | |
* 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 Stewed greens
Stewed greens refer to a dish commonly prepared by gently cooking leafy greens like collards, kale, mustard greens, or spinach in a flavorful broth. This preparation method is prominent in Southern American cuisine, Mediterranean diets, and African culinary traditions, often enhanced with spices, garlic, onions, and even smoked meat. Stewed greens are typically low in calories while being densely packed with nutrients such as vitamins A, C, and K, folate, and dietary fiber. These greens are also an excellent source of plant-based calcium, magnesium, and antioxidants, making them a healthful addition to any meal.
Health Benefits
- Rich in vitamin K, which supports blood clotting and bone health, with up to 770% of the daily value in 1 cup of cooked collard greens.
- High in vitamin C, aiding immune function and skin health by acting as a powerful antioxidant (37% of daily value per cup of cooked kale).
- Abundant in dietary fiber, promoting gut health and supporting digestion, with 5 grams per serving in most leafy greens.
- Source of magnesium, essential for muscle function, bone health, and energy production, with 15-20% of the daily value found in a serving.
- Contains beta-carotene, a precursor to vitamin A, promoting eye health and reducing the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store cooked stewed greens in an airtight container in the refrigerator for up to 3-4 days. For longer preservation, freeze them in small portions for up to 3 months.
Common Questions About Stewed greens Nutrition
Are stewed greens high in protein?
Stewed greens generally contain a low amount of protein. For example, 1 cup of cooked collard greens provides about 2.5 grams of protein. They are more notable for their high fiber and vitamin content than their protein levels.
Can I eat stewed greens on a keto diet?
Yes, stewed greens are keto-friendly as they are low in carbohydrates. A 1-cup serving typically has around 6 grams of carbohydrates, with about 3 to 4 grams coming from fiber, which aligns well with keto diet guidelines.
What are the health benefits of eating stewed greens?
Stewed greens are packed with nutrients like vitamin A, vitamin K, and calcium, which support bone health and immune function. They are also high in antioxidants and fiber, promoting heart health and digestion. However, if cooked with added sodium, it’s important to monitor intake for heart health.
How much stewed greens should I eat in a serving?
A typical serving size of stewed greens is about 1 cup, which provides roughly 45 calories, depending on preparation methods. This portion is rich in nutrients and suitable as a side dish or a base for a heartier meal.
How do stewed greens compare to raw greens in terms of nutrition?
Stewed greens have slightly lower levels of certain water-soluble vitamins, like vitamin C, due to cooking. However, cooking can help enhance the availability of some nutrients, such as beta-carotene. They also tend to be more digestible and tender than raw greens.
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.
