Nutritional Value Of Collard Greens

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

Nutrients	Amount
Basic Components
Protein	0.9 g
Carbohydrates	2.0 g
Water	32.6 g
Ash	0.3 g
Calories
Total Calories	45.2 KJ
Calories From Fat	5.4 KJ
Calories From Carbohydrate	31.0 KJ
Calories From Protein	9.2 KJ
Carbohydrates
Dietary Fiber	1.3 g
Starch	1.3 g
Sugars	0.2 g
Glucose	0.2 g
Fructose	0.2 g
Sucrose	0.2 g
Fats
Total Fat	0.2 g
Poly Fat	0.1 g
Vitamins
Vitamin A	2400 IU
Vitamin A Alpha Carotene Beta Carotene	85.7 mcg 1383 mcg
Niacin	0.3 mg
Vitamin B6	0.1 mg
Betaine	0.1 mg
Vitamin C	12.7 mg
Vitamin E (Alpha Tocopherol)	0.8 mg
Vitamin E (Beta Tocopherol)	0.8 mg
Vitamin E (Gamma Tocopherol)	0.8 mg
Vitamin E (Delta Tocopherol)	0.8 mg
Folate	59.8 mcg
Vitamin K	184 mcg
Pantothenic Acid	0.1 mg
Minerals
Calcium	52.2 mg
Iron	0.1 mg
Magnesium	3.2 mg
Manganese	0.1 mg
Phosphorus	3.6 mg
Potassium	60.8 mg
Selenium	0.5 mcg
Sodium	7.2 mg
Fluoride	0.5 mcg
Saturated Fats
16:0 Palmitic	16.6 mg
18:0 Stearic	0.7 mg
Mono Fats
18:1 Oleic	10.4 mg
Poly Fats
18:2 Linoleic	29.5 mg
18:03 Linolenic	38.9 mg
Other Fats
Omega 3 Fatty Acids	38.9 mg
Omega 6 Fatty Acids	29.5 mg
Amino Acids
Alanine	37.8 mg
Arginine	45.0 mg
Aspartate	67.3 mg
Cystine	9.0 mg
Glutamate	73.4 mg
Glycine	33.8 mg
Histidine	16.9 mg
Isoleucine	36.0 mg
Leucine	54.4 mg
Lysine	42.1 mg
Methionine	11.9 mg
Phenylalanine	31.3 mg
Proline	37.8 mg
Serine	28.1 mg
Threonine	31.0 mg
Tryptophan	11.2 mg
Tyrosine	23.8 mg
Valine	43.2 mg

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.

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