per 100 grams
Carbohydrates 5.4 g
Proteins 3 g
Fats 0.6 g
Water 89.6 g
Fiber 4 grams
Trans Fats 0 ug
Ash 1.3 grams

Collard Greens

32 Calories per 100g

Collard greens are a popular dark green leafy vegetable from the Brassica family that is known for its excellent nutrition, flavor and versatility. Native to the Mediterranean and Asia Minor, this ancient vegetable has been a staple of the southern United States cuisine for centuries. Also known by other colorful common names such as “tree cabbage” and “yellow-flowered collards,” this healthful vegetable is increasingly gaining recognition and popularity in the rest of the country and beyond.

Collard greens are packed full of vitamins, minerals, and antioxidants. Not only are they rich in vitamins A, C and K, calcium, iron, magnesium and potassium, collard greens are brimming with protein and dietary fiber. They are a great source of the phytonutrients lutein and zeaxanthin, which have been linked to an array of health benefits including protecting your eyes from sunlight damage and reducing your risk of cancer, heart disease and age-related diseases. Eating these leafy greens may even help to lower blood cholesterol. While it is important to note that all of the positive health benefits attributed to collard greens are partly due to their low calorie and fat content, these health benefits can still be achieved with other types of vegetables.

When selecting collard greens at the grocery store, look for leaves that are deep green and do not have any yellow or brown spots. If the leaves are tightly rolled up and have a thick texture, then they are probably fresher than those that are limp or have large stems. While many grocery stores sell precut and diced collard greens, it is usually best to purchase the whole leaves, as the precut variety tend to dry out quicker in storage.

When preparing collard greens, it is most common to boil them in water or broth. It is important to keep an eye on the boiling greens, as they can easily overcook and become bitter in taste. To avoid this, it is a good idea to only boil the greens for a maximum of 10 minutes, or until they are tender but still vibrant and bright in color. After boiling, the liquid from the pot can be used to create flavorful sauces and gravies.

Once the collard greens have been cooked and cooled, they can be used in a variety of recipes. Some of the most popular dishes made with collard greens include Southern-style collard greens and ham hocks, creamy collard greens casseroles and tasty collard greens soups and stews. The leaves can also be pickled, sautéed in oil and garlic, or even eaten raw as a salad.

All in all, collard greens provide an array of valuable nutrients, a delicious flavor and an incredibly versatile use. Whether cooked in traditional Southern-style or incorporated into a main course, these nutritious leaves are sure to add a healthful and satisfying addition to any dish. So grab your next bunch of collards, get cooking and enjoy a delectable meal that is good for your health and the planet.