A single serving of collard greens, which is equivalent to four ounces, contains approximately 90 calories. Not only are collard greens low in calories, but they also provide a wealth of nutrients that are essential for overall health and wellbeing. In this article, we will take a closer look at the nutritional value of collard greens, as well as various health benefits, preparation techniques, and delicious recipes.

Collard greens are an excellent source of vitamins and minerals, including vitamin C, vitamin K, calcium, and iron. They are also rich in antioxidants and anti-inflammatory compounds that can help protect against chronic disease.

Whether you are looking to add more leafy greens to your diet or you are simply searching for a way to mix things up in the kitchen, there are plenty of reasons to give collard greens a try.

Collard Greens Nutritional Facts

Collard greens are a nutrient-dense vegetable that are low in calories but high in vitamins and minerals. One serving of collard greens (four ounces) contains approximately 90 calories, 5 grams of protein, and 7 grams of fiber. Collard greens are also an excellent source of vitamin C, vitamin K, calcium, and iron, as well as antioxidants and anti-inflammatory compounds.

Health Benefits of Collard Greens

Collard greens offer a range of health benefits, including reducing inflammation, supporting bone health, and aiding in digestion. The antioxidants and anti-inflammatory compounds found in collard greens can help protect against chronic diseases such as cancer, heart disease, and Alzheimer's. The high calcium content in collard greens also makes them an excellent food for maintaining strong bones and preventing osteoporosis.

Collard Greens Preparation Techniques

Collard greens can be enjoyed in a variety of ways, such as sautéed, boiled, or steamed. To prepare collard greens, first remove the tough stem from each leaf and then chop the leaves into 1-inch-wide strips. From there, you can choose to sauté them in olive oil with garlic and red pepper flakes, boil them in water with a ham hock, or steam them with lemon and butter.

Delicious Recipes with Collard Greens

Collard greens can be used in a variety of recipes, from soups and stews to salads and sandwiches. One tasty way to enjoy collard greens is in a quiche with feta cheese and cherry tomatoes, while another is to sauté them with garlic and onions and serve them as a side dish. You can also try making a collard greens and black-eyed pea soup or a collard greens and bacon sandwich for a flavorful and nutritious meal.

Collard Greens Vitamin and Mineral Content

Collard greens are a rich source of many essential vitamins and minerals. In just one serving (four ounces), you will get approximately 90% of your daily recommended intake of vitamin C, 900% of your daily recommended intake of vitamin K, and 20% of your daily recommended intake of calcium. Collard greens are also a good source of iron, magnesium, and potassium.

Different Ways to Serve Collard Greens

Collard greens can be served in a variety of ways, including as a side dish, in soups and stews, or even as a wrap. You can try sautéing them with garlic and red pepper flakes and serving them with grilled chicken or fish, or you can add them to a smoothie for a nutrient boost. Whatever your dietary preference or taste preference may be, there is sure to be a tasty way to incorporate collard greens into your diet.

What to Serve with Collard Greens

Collard greens pair well with a variety of different foods, including meats, grains, and vegetables. For a classic southern-style meal, you can serve collard greens with cornbread and black-eyed peas, while roasted sweet potatoes and quinoa make for a healthy and satisfying side dish. You can also try adding collard greens to a sandwich or wrap for a nutritious and filling lunch.

Nutrition Comparison with Other Leafy Greens

While collard greens are certainly a nutritious and healthy food, how do they compare to other leafy greens in terms of nutritional value? When compared to other greens such as spinach and kale, collard greens are higher in calcium and vitamin K, but lower in vitamin A and folate. Overall, incorporating a variety of different leafy greens into your diet is the best way to ensure that you are getting all of the essential vitamins and minerals that your body needs.

Collard Greens Storage Tips

To keep your collard greens fresh and flavorful for as long as possible, it is important to store them properly. First, remove any rubber bands or ties that may have been used to bundle the leaves together. Then, wrap the leaves in a damp paper towel and place them in a plastic bag in the refrigerator.

Collard Greens Season Availability

Collard greens are a cool-season crop that is typically harvested in the fall and winter months. However, they are often available year-round in grocery stores and can be found canned or frozen as well. So whether it's the middle of summer or the dead of winter, you can still enjoy the nutritious and delicious taste of collard greens.