Collards, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 18.2 MG | 20% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 38.4 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 380 UG | 42% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 406.6 UG | 339% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 141 MG | 11% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 117 MG | 2% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.5 MG | 22% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (33 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (4g per 100g).
- Good source of Manganese, Mn (22% DV).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Vitamin A, RAE (42% DV).
About Collards, cooked, boiled, drained, without salt
These leafy greens are a staple in Southern cuisine and belong to the same family as kale and cabbage. When cooked, they become tender and develop a slightly earthy, mildly bitter flavor that pairs well with smoky or savory ingredients. Boiling them without added salt keeps their natural sodium content low while preserving most of their essential nutrients.
Rich in vitamin K, they support bone health and proper blood clotting. They also provide a good amount of vitamin A for eye health and immune function, along with vitamin C for antioxidant protection. Their fiber content aids digestion and can help maintain steady blood sugar levels. With minimal calories and fat, they make a nutrient-dense addition to meals.
They're commonly simmered with onions, garlic, and a touch of vinegar for a classic side dish, or cooked with smoked meats for added depth. They can also be chopped and stirred into soups, stews, or grain bowls for extra texture and nutrition. For those watching sodium intake, seasoning with herbs and spices instead of salt keeps the dish flavorful while maintaining heart health.
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