Nutritional Profile: Cooked Collard Greens (Boiled, Drained, Without Salt)
Cooked collard greens, prepared by boiling and draining without the addition of salt, are a nutrient-dense vegetable, low in calories and rich in vitamins, minerals, and dietary fiber. These greens are an excellent choice for anyone seeking a healthy and versatile ingredient to include in their meals. Below is a detailed breakdown of their nutritional content per 100 grams:
Nutritional Information
| Nutrient | Amount per 100g | Key Benefits |
|---|---|---|
| Energy (kcal) | 33.0 | Low-calorie option for weight management. |
| Protein (g) | 2.71 | A plant-based source of protein. |
| Total Fat (g) | 0.72 | Minimal fat content, promoting heart health. |
| Saturated Fats (g) | 0.047 | Extremely low in unhealthy fats. |
| Carbohydrates (g) | 5.65 | Provides a slow-release energy source. |
| Dietary Fiber (g) | 4.0 | Supports digestive health and helps maintain satiety. |
| Sugar (g) | 0.4 | Naturally occurring sugars for a mild sweetness. |
| Calcium (mg) | 141.0 | Essential for strong bones and teeth. |
| Iron (mg) | 1.13 | Supports healthy red blood cell production. |
| Magnesium (mg) | 21.0 | Aids muscle function and energy metabolism. |
| Phosphorus (mg) | 32.0 | Important for bone health and cellular repair. |
| Potassium (mg) | 117.0 | Helps regulate blood pressure and fluid balance. |
| Sodium (mg) | 15.0 | Naturally low in sodium, ideal for heart-friendly diets. |
| Zinc (mg) | 0.23 | Supports immune function and wound healing. |
| Copper (mg) | 0.051 | Plays a role in iron absorption and nerve health. |
| Manganese (mg) | 0.51 | Acts as an antioxidant and supports metabolism. |
| Selenium (mcg) | 0.5 | Contributes to immune defense and thyroid function. |
| Vitamin C (mg) | 18.2 | Boosts immunity and aids collagen synthesis. |
| Thiamin (mg) | 0.04 | Vital for energy metabolism. |
| Riboflavin (mg) | 0.106 | Supports healthy skin and energy production. |
| Niacin (mg) | 0.575 | Promotes healthy nervous system function. |
| Vitamin B6 (mg) | 0.128 | Aids in brain development and neurotransmitter function. |
| Folate (mcg) | 16.0 | Essential for cell division and tissue growth. |
| Vitamin B12 (mcg) | 0.0 | Not present in plant-based foods; complement with other sources. |
| Vitamin A (mcg) | 380.0 | Crucial for eye health and immune function. |
| Vitamin E (mg) | 0.88 | Acts as an antioxidant, protecting cells from damage. |
| Vitamin D2 (mcg) | 0.0 | Not naturally present; pair with fortified foods if needed. |
Health Highlights of Collard Greens
- Rich in Antioxidants: High in vitamins A, C, and E, collard greens help combat oxidative stress and support skin health.
- Bone Health: A great source of calcium and vitamin K for maintaining bone density.
- Digestive Aid: The significant fiber content promotes gut health and prevents constipation.
- Low Sodium Option: Naturally low in sodium, making it an ideal choice for low-salt diets.
- Heart-Friendly: Packed with potassium and virtually free of saturated fats, collard greens contribute to cardiovascular health.
Dietary Considerations
- Vegan & Vegetarian-Friendly: Suitable for plant-based diets.
- Low-Fat Diets: A minimal-fat option for those aiming to reduce fat intake.
- Gluten-Free: Naturally gluten-free and safe for individuals with celiac disease or gluten sensitivity.
- Low-Carb & Keto-Friendly: Though slightly higher in carbs than some greens, collards can still fit within a low-carb framework in moderate portions.
Tips for Incorporating Collard Greens
- Sautéed Delight: Cook with olive oil, garlic, and chili flakes for a quick, flavorful side dish.
- Wraps and Rolls: Use large leaves as a low-carb alternative to tortillas.
- Add to Soups and Stews: Boost the nutritional value of hearty dishes by stirring in chopped collards.
- Smoothie Booster: Blend cooked or raw greens with fruits for a nutrient-packed drink.
Cooked collard greens are a nutritional powerhouse that can elevate your meals with their rich flavor and health benefits. Whether enjoyed as a side dish, main ingredient, or even in raw form, these versatile greens are an excellent addition to any meal plan.
