Collard Greens (Cooked, Blanched, Drained, with Salt)
Collard greens are a rich and nutritious vegetable that offers a variety of health benefits, particularly when they are cooked, blanched, and drained with a pinch of salt. Known for their robust, slightly bitter flavor and hearty texture, collard greens are a popular staple in Southern cuisine, offering a wealth of vitamins, minerals, and fiber. They are versatile and can be paired with a wide range of dishes, or served as a stand-alone side dish to complement hearty meals.
Below is the detailed nutritional breakdown of collard greens (cooked, blanched, drained with salt), providing a deep dive into the key nutrients this vegetable has to offer.
Nutritional Information (Per 100g of Collard Greens – Cooked, Blanched, Drained with Salt)
| Nutrient | Amount |
|---|---|
| Energy | 33 kcal |
| Protein | 2.71 g |
| Fat | 0.72 g |
| Saturated Fat | 0.047 g |
| Carbohydrates | 5.65 g |
| Fiber | 4.0 g |
| Sugar | 0.0 g |
| Calcium | 141 mg |
| Iron | 1.13 mg |
| Magnesium | 21 mg |
| Phosphorus | 32 mg |
| Potassium | 117 mg |
| Sodium | 252 mg |
| Zinc | 0.23 mg |
| Copper | 0.051 mcg |
| Manganese | 0.51 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 18.2 mg |
| Thiamin (Vitamin B1) | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.106 mg |
| Niacin (Vitamin B3) | 0.575 mg |
| Vitamin B6 | 0.128 mg |
| Folate (Vitamin B9) | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 380 mcg |
| Vitamin E | 0.88 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Collard greens are naturally free from common allergens such as gluten, dairy, eggs, and nuts. However, they may contain traces of allergens if processed in facilities that handle these ingredients. Itโs important for individuals with specific allergies to check for potential cross-contamination.
Dietary Preferences
Collard greens are an excellent choice for various dietary preferences, including:
- Vegan & Vegetarian: Collard greens are plant-based, making them suitable for vegan and vegetarian diets.
- Low Calorie: With only 33 kcal per 100 grams, collard greens are a great option for those watching their calorie intake.
- High Fiber: At 4 grams of dietary fiber per serving, collard greens support digestive health and promote a feeling of fullness.
- Low Carb: Collard greens contain just 5.65 grams of carbohydrates per 100 grams, making them a fitting option for low-carb diets.
- Gluten-Free: Naturally gluten-free, making them safe for those with gluten sensitivities or celiac disease.
- Keto-Friendly: With low net carbs and healthy fats, collard greens fit into a ketogenic diet.
Cooking and Preparation Tips
- Sautรฉing: For added flavor, sautรฉ collard greens with garlic, onions, or a splash of vinegar. This can enhance their rich taste and make for a savory side dish.
- Seasoning: Since collard greens have a naturally earthy and slightly bitter flavor, they pair well with smoked meats or bacon for extra depth. Salt and pepper are essential, but you can also add spices like red pepper flakes, paprika, or thyme for additional flavor complexity.
- Storage: Collard greens should be stored in the refrigerator. They will stay fresh for a few days, but for optimal taste and texture, they should be used within 2-3 days of preparation. You can also freeze cooked collard greens for up to 3 months.
Health Benefits
- Rich in Vitamins & Minerals: Collard greens are packed with Vitamin A, Vitamin C, and calcium. These nutrients are vital for maintaining good vision, skin health, and bone strength.
- Supports Digestive Health: The high fiber content promotes regular bowel movements and supports gut health.
- Boosts Immunity: With significant amounts of Vitamin C and Vitamin A, collard greens can help strengthen your immune system.
- Heart Health: Collard greens contain potassium and magnesium, both of which are important for maintaining healthy blood pressure and heart function.
Conclusion
Collard greens, when cooked, blanched, and drained with salt, provide a nutritious and versatile addition to any meal. Whether served as a side dish or incorporated into larger recipes, they are low in calories and high in essential nutrients, including vitamins, minerals, and fiber. With their rich, earthy flavor, collard greens are an excellent choice for anyone looking to boost their nutritional intake while enjoying a delicious and wholesome meal.
