Collard Greens (Collards)
Ingredients: Descriptions and Photos

From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat

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Ingredients: Descriptions and Photos
Collard Greens (Collards)

(Collard Greens)  Collard greens, also called collards, are a member of the cabbage family of vegetables.  Like other cruciferous plants, collards have been shown to help protect against cancer, particularly for those on a vegan diet.  Collards have also been shown to help protect against macular degeneration, an eye disease.  Collard greens are "tough", so they are usually cooked, either by steaming or by cooking in soups, curries, stir-fries, or in casseroles. Occasionally, we add one or two stems and leaves to our raw vegetable smoothies.  Collards are one of the stronger tasting members of the cabbage family.  When purchasing, select collard greens that are crisp and have dark green leaves.  See our Cooking Collard Greens recipe section.  See the nutritional charts below for raw and cooked collards.

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Collards, raw

Refuse: 43%  (Stems)
Scientific Name:  Brassica oleracea var. viridis
NDB No: 11161 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, chopped
-------
36g
Proximates
Water
g
90.55
10
1.066
32.60
Energy
kcal
30
0
0
11
Energy
kj
126
0
0
45
Protein
g
2.45
3
0.37
0.88
Total lipid (fat)
g
0.42
3
0.126
0.15
Ash
g
0.89
3
0.154
0.32
Carbohydrate, by difference
g
5.69
0
0
2.05
Fiber, total dietary
g
3.6
3
0.003
1.3
Sugars, total
g
0.46
0
0
0.17
Minerals
Calcium, Ca
mg
145
2
0
52
Iron, Fe
mg
0.19
10
0.004
0.07
Magnesium, Mg
mg
9
10
0.235
3
Phosphorus, P
mg
10
10
0.254
4
Potassium, K
mg
169
16
38.455
61
Sodium, Na
mg
20
16
6.713
7
Zinc, Zn
mg
0.13
11
0.083
0.05
Copper, Cu
mg
0.039
11
0.022
0.014
Manganese, Mn
mg
0.276
10
0.009
0.099
Selenium, Se
mcg
1.3
0
0
0.5
Vitamins
Vitamin C, total ascorbic acid
mg
35.3
3
5.022
12.7
Thiamin
mg
0.054
3
0.02
0.019
Riboflavin
mg
0.130
3
0.062
0.047
Niacin
mg
0.742
3
0.151
0.267
Pantothenic acid
mg
0.267
3
0.092
0.096
Vitamin B-6
mg
0.165
3
0.04
0.059
Folate, total
mcg
166
2
0
60
Folic acid
mcg
0
0
0
0
Folate, food
mcg
166
2
0
60
Folate, DFE
mcg_DFE
166
0
0
60
Choline, total
mg
23.2
0
0
8.4
Betaine
mg
0.4
0
0
0.1
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
6668
0
0
2400
Vitamin A, RAE
mcg_RAE
333
0
0
120
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
2.26
0
0
0.81
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
510.8
0
0
183.9
Lipids
Fatty acids, total saturated
g
0.055
0
0
0.020
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.002
0
0
0.001
14:0
g
0.002
0
0
0.001
16:0
g
0.046
0
0
0.017
18:0
g
0.002
0
0
0.001
Fatty acids, total monounsaturated
g
0.030
0
0
0.011
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.029
0
0
0.010
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.201
0
0
0.072
18:2 undifferentiated
g
0.082
0
0
0.030
18:3 undifferentiated
g
0.108
0
0
0.039
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.002
0
0
0.001
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.031
0
0
0.011
Threonine
g
0.086
0
0
0.031
Isoleucine
g
0.100
0
0
0.036
Leucine
g
0.151
0
0
0.054
Lysine
g
0.117
0
0
0.042
Methionine
g
0.033
0
0
0.012
Cystine
g
0.025
0
0
0.009
Phenylalanine
g
0.087
0
0
0.031
Tyrosine
g
0.066
0
0
0.024
Valine
g
0.120
0
0
0.043
Arginine
g
0.125
0
0
0.045
Histidine
g
0.047
0
0
0.017
Alanine
g
0.105
0
0
0.038
Aspartic acid
g
0.187
0
0
0.067
Glutamic acid
g
0.204
0
0
0.073
Glycine
g
0.094
0
0
0.034
Proline
g
0.105
0
0
0.038
Serine
g
0.078
0
0
0.028
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
3842
4
1558.05
1383
Carotene, alpha
mcg
238
2
0
86
Cryptoxanthin, beta
mcg
80
2
0
29
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
8932
0
0
3216
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Collards, cooked, boiled, drained, without salt

Refuse: 0%  
NDB No: 11162 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, chopped
-------
190g
Proximates
Water
g
91.86
0
0
174.53
Energy
kcal
26
0
0
49
Energy
kj
107
0
0
203
Protein
g
2.11
0
0
4.01
Total lipid (fat)
g
0.36
0
0
0.68
Ash
g
0.76
0
0
1.44
Carbohydrate, by difference
g
4.91
0
0
9.33
Fiber, total dietary
g
2.8
0
0
5.3
Sugars, total
g
0.40
0
0
0.76
Minerals
Calcium, Ca
mg
140
26
8.113
266
Iron, Fe
mg
1.16
27
0.078
2.20
Magnesium, Mg
mg
20
27
1.051
38
Phosphorus, P
mg
30
26
1.812
57
Potassium, K
mg
116
27
8.714
220
Sodium, Na
mg
16
27
2.138
30
Zinc, Zn
mg
0.23
27
0.015
0.44
Copper, Cu
mg
0.038
27
0.003
0.072
Manganese, Mn
mg
0.436
27
0.033
0.828
Selenium, Se
mcg
0.5
19
0.3
0.9
Vitamins
Vitamin C, total ascorbic acid
mg
18.2
0
0
34.6
Thiamin
mg
0.040
0
0
0.076
Riboflavin
mg
0.106
0
0
0.201
Niacin
mg
0.575
0
0
1.092
Pantothenic acid
mg
0.218
0
0
0.414
Vitamin B-6
mg
0.128
0
0
0.243
Folate, total
mcg
93
0
0
177
Folic acid
mcg
0
0
0
0
Folate, food
mcg
93
0
0
177
Folate, DFE
mcg_DFE
93
0
0
177
Choline, total
mg
31.8
0
0
60.4
Betaine
mg
0.1
0
0
0.2
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
8114
0
0
15417
Vitamin A, RAE
mcg_RAE
406
0
0
771
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.88
0
0
1.67
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
440.0
1
0
836.0
Lipids
Fatty acids, total saturated
g
0.047
0
0
0.089
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.002
0
0
0.004
14:0
g
0.002
0
0
0.004
16:0
g
0.039
0
0
0.074
18:0
g
0.002
0
0
0.004
Fatty acids, total monounsaturated
g
0.026
0
0
0.049
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.025
0
0
0.048
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.173
0
0
0.329
18:2 undifferentiated
g
0.070
0
0
0.133
18:3 undifferentiated
g
0.093
0
0
0.177
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.002
0
0
0.004
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.027
0
0
0.051
Threonine
g
0.074
0
0
0.141
Isoleucine
g
0.086
0
0
0.163
Leucine
g
0.130
0
0
0.247
Lysine
g
0.101
0
0
0.192
Methionine
g
0.028
0
0
0.053
Cystine
g
0.022
0
0
0.042
Phenylalanine
g
0.075
0
0
0.142
Tyrosine
g
0.056
0
0
0.106
Valine
g
0.104
0
0
0.198
Arginine
g
0.108
0
0
0.205
Histidine
g
0.040
0
0
0.076
Alanine
g
0.090
0
0
0.171
Aspartic acid
g
0.161
0
0
0.306
Glutamic acid
g
0.176
0
0
0.334
Glycine
g
0.081
0
0
0.154
Proline
g
0.090
0
0
0.171
Serine
g
0.067
0
0
0.127
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
4814
10
0
9147
Carotene, alpha
mcg
90
5
89.85
171
Cryptoxanthin, beta
mcg
20
5
19.6
38
Lycopene
mcg
0
3
0
0
Lutein + zeaxanthin
mcg
7694
4
1193.5
14619
USDA National Nutrient Database for Standard Reference, Release 20 (2007)