Collard greens belong to the plant family Brassica oleracea and are considered to be close relatives with kale and mustard greens. They are mostly grown as annuals and reach up to a height of 2 to 4 feet. Although they are found all round the year, the best season for the cultivation and consumption of this leafy vegetable is from January to April. Collards have a distinct mild, almost smoky flavor and are prepared in a variety of ways in different countries. In fact, the vegetable has almost become the basic ingredient in a number of traditional southern American cuisines. Apart from this, the major areas for collard cultivation around the world are Spain, Africa, Brazil, and Portugal. Different areas have given different names to the vegetable. For example, it is called ‘haak’ in Kashmir, while in Cape Verde, the term ‘kovi’ or ‘kobi’ is used. In Brazil, it is called couve and in Portugal, couve-galega. In order to provide you detailed information on the nutritional value of collard greens, a Food Rating Chart has been provided in the lines below.
Collard Greens Nutrition Facts
Amount of Collard Greens: 1 cup, chopped
Total Weight of Collard Greens: 36 g
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Nutrients
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Amount
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Basic Components
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Protein
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0.9 g
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Carbohydrates
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2.0 g
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Water
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32.6 g
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Ash
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0.3 g
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Calories
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Total Calories
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45.2 KJ
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Calories From Fat
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5.4 KJ
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Calories From Carbohydrate
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31.0 KJ
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Calories From Protein
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9.2 KJ
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Carbohydrates
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Dietary Fiber
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1.3 g
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Starch
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1.3 g
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Sugars
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0.2 g
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Glucose
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0.2 g
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Fructose
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0.2 g
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Sucrose
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0.2 g
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Fats
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Total Fat
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0.2 g
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Poly Fat
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0.1 g
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Vitamins
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Vitamin A
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2400 IU
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Vitamin A
Alpha Carotene
Beta Carotene
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85.7 mcg
1383 mcg
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Niacin
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0.3 mg
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Vitamin B6
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0.1 mg
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Betaine
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0.1 mg
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Vitamin C
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12.7 mg
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Vitamin E (Alpha Tocopherol)
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0.8 mg
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Vitamin E (Beta Tocopherol)
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0.8 mg
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Vitamin E (Gamma Tocopherol)
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0.8 mg
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Vitamin E (Delta Tocopherol)
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0.8 mg
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Folate
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59.8 mcg
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Vitamin K
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184 mcg
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Pantothenic Acid
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0.1 mg
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Minerals
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Calcium
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52.2 mg
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Iron
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0.1 mg
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Magnesium
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3.2 mg
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Manganese
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0.1 mg
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Phosphorus
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3.6 mg
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Potassium
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60.8 mg
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Selenium
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0.5 mcg
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Sodium
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7.2 mg
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Fluoride
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0.5 mcg
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Saturated Fats
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16:0 Palmitic
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16.6 mg
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18:0 Stearic
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0.7 mg
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Mono Fats
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18:1 Oleic
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10.4 mg
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Poly Fats
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18:2 Linoleic
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29.5 mg
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18:03 Linolenic
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38.9 mg
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Other Fats
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Omega 3 Fatty Acids
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38.9 mg
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Omega 6 Fatty Acids
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29.5 mg
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Amino Acids
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Alanine
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37.8 mg
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Arginine
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45.0 mg
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Aspartate
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67.3 mg
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Cystine
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9.0 mg
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Glutamate
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73.4 mg
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Glycine
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33.8 mg
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Histidine
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16.9 mg
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Isoleucine
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36.0 mg
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Leucine
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54.4 mg
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Lysine
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42.1 mg
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Methionine
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11.9 mg
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Phenylalanine
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31.3 mg
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Proline
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37.8 mg
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Serine
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28.1 mg
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Threonine
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31.0 mg
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Tryptophan
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11.2 mg
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Tyrosine
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23.8 mg
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Valine
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43.2 mg
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Buying And Storing Tips
- While buying collard greens, always select the ones that have firm leaves, without any sign of wilting or fading.
- The color of the leaves of collard greens should be deep green and vivid, without any yellowish or brownish discoloration.
- To store collard greens, keep them in the chilled section of the refrigerator, in order to prevent them from becoming bitter or wilting.
- You can also keep collard greens unwashed in a damp paper towel, in a plastic bag and keep in the refrigerator, where they can be stored for 4 to 5 days.
- It is always better to consume collard greens at the earliest, to prevent them from getting bitter.
