Collards, raw
* 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 | 35.3 MG | 39% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 129 UG | 32% | |
| Choline, total | 23.2 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 251 UG | 28% | |
| Vitamin E (alpha-tocopherol) | 2.3 MG | 15% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 437.1 UG | 364% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 232 MG | 18% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 27 MG | 6% | |
| Phosphorus, P | 25 MG | 2% | |
| Potassium, K | 213 MG | 5% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.7 MG | 29% | |
| Selenium, Se | 1.3 UG | 2% |
Nutrition Highlights
- Very low in calories (32 kcal per 100g), suitable for weight management.
- Very low in fat (0.6g per 100g).
- Good source of dietary fiber (4g per 100g).
- Good source of Manganese, Mn (29% DV).
- Good source of Vitamin C, total ascorbic acid (39% DV).
- Good source of Folate, total (32% DV).
About Collards, raw
These leafy greens are a nutrient-dense cruciferous vegetable closely related to kale and cabbage. With just 32 calories per 100 grams, they pack an impressive nutritional punch, offering 3 grams of protein, 5.4 grams of carbohydrates, and a substantial 4 grams of dietary fiber. Their low fat content (0.6 grams) makes them an excellent choice for those watching their fat intake, while their high fiber content supports digestive health and helps maintain steady blood sugar levels.
These greens are particularly rich in vitamins A, C, and K, as well as calcium and folate. Their slightly bitter, earthy flavor makes them versatile in the kitchen. They're commonly used in Southern American cuisine, often slow-cooked with smoked meats or vegetarian alternatives. Raw, they can be added to salads or used as a wrap alternative for sandwiches. When lightly steamed or sautéed, they retain more nutrients than when cooked for extended periods. Many health-conscious cooks also blend them into green smoothies or add them to soups and stews for a nutritional boost. Their sturdy leaves make them excellent for meal prep, as they hold up well in the refrigerator for several days after washing and preparation.
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