Food Guts - Ingredient Information

Ingredient Lookup

Collard Greens

Nutritional Information

1/2 cup, collard greens

  • Calories 20
  • Calories from Fat 0
  • Amount%DV
  • Total Fat 0g0%
  • Saturated Fat 0g0%
  • Monounsaturated Fat 0g
  • Polyunsaturated Fat 0g
  • Cholestreol 0mg0%
  • Sodium 35mg1%
  • Potassium 210mg6%
  • Total Carbohydrate 2g1%
  • Dietary Fiber 0g0%
  • Sugars 0g
  • Protein 3g6%
  • Calcium 15mg2%
  • Iron 4mg22%
  • Vitamin A 20%
  • Vitamin C 15%

When In Season:

    Kansas: May (late) - June (late)
    Minnesota: April (early) - June (late), October (early) - December (late)
    Washington: January (early) - March (late), June (early) - December (late)

Collard Greens on Wikipedia:

This article is missing citations or needs footnotes. Please help add inline citations to guard against copyright violations and factual inaccuracies. (January 2008) Collard greens (shown on right) Lacinato kale (left) with collard greens (right) Species Brassica oleracea Cultivar Group Acephala Group Origin unknown Cultivar Group members Many, and some are known by other names.

Collard greens are various loose-leafed cultivars of Brassica oleracea (Acephala Group), the same species that produces cabbage and broccoli. The plant is grown for its large, dark-colored, edible leaves and as a garden ornamental, mainly in Brazil, Portugal, the Southern United States, many parts of Africa, Montenegro, Spain and in Kashmir. They are classified in the same cultivar group as kale and spring greens, to which they are extremely similar genetically.

The plant is also called couve in Brazil, couve-galega in Portugal, ``kovi`` or ``kobi`` in Cape Verde, (col) berza in Spanish-speaking countries and Raštan in Montenegro. In Kashmir it is called haak. The name collard is said to derive from Anglo-Saxon coleworts or colewyrts (``cabbage plants``). In Tanzania and Kenya (East Africa) the plant is called Sukuma wiki.



Young collard plants growing in a container

The Cultivar Group name Acephala (``without a head`` in Greek) refers to the fact that this variety of B. oleracea does not have the usual close-knit core of leaves (``head``) like cabbage. The plant is a biennial where winter frost occurs, perennial in even colder regions. It is also moderately sensitive to salinity. It has an upright stalk, often growing up to 2 feet tall. The plant is very similar to kale. Popular cultivars of collard greens include Georgia Southern, Morris Heading, Butter Collard (or couve-manteiga), and couve tronchuda.

Cultivation and storage

The plant is commercially cultivated for its thick, slightly bitter edible leaves. They are available year-round, but many people believe that they are tastier and more nutritious in the cold months, after the first frost. For best flavor and texture, the leaves should be picked before they reach their maximum size. Flavor and texture also depend on the cultivar; the couve-manteiga and couve tronchuda are especially appreciated in Brazil and Portugal.

Fresh collard leaves can be stored for up to 10 days if refrigerated to just above freezing (1 °C) at high humidity (>95%).[citation needed] In domestic refrigerators, fresh collard can be stored for about three days.[citation needed] Once cooked, it can be frozen and stored for greater lengths of time.

Nutritional information

Collard Nutritional value per 100 g (3.5 oz) Energy 151 kJ (36 kcal) Carbohydrates 7.1 g Fat 0.4 g Protein 3 g Vitamin A equiv. 575 μg (64%) Folate (Vit. B9) 76 μg (19%) Vitamin C 26 mg (43%) Vitamin K 623 μg (593%) Calcium 210 mg (21%) Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

Widely considered to be healthy foods, collards are good sources of vitamin C and soluble fiber and contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane.[citation needed] Roughly a quarter pound (approx. 100 g) of cooked collards contains 46 calories.

Researchers at the University of California at Berkeley have recently discovered that 3,3'-Diindolylmethane in Brassica vegetables such as collard greens is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity.[1]

Culinary use

North America

Collard greens are a staple vegetable of southern U.S. cuisine and soul food. They are often prepared with other similar green leaf vegetables, such as kale, turnip greens, spinach, and mustard greens in ``mixed greens``. They are generally eaten year-round in the South. Typical seasonings when cooking collards can consist of smoked and salted meats (ham hocks, pork neckbones, fatback or other fatty meat), diced onions, vinegar, salt, and pepper (black, white, or crushed red). Traditionally, collards are eaten on