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Collard Greens

Collard Greens

Description

Collard greens, the green leaves of a variety of kale or cabbage, Brassica oleracea acephala, common in the southern United States.

This vegetable is an excellent source of provitamin A carotenoids, calcium, vitamin C, vitamin K and niacin. It is also a good source of magnesium, potassium, folic acid, thiamine, riboflavin and vitamin B-6.

Available throughout the year, with peak supplies from December through April.

Caloric Content

1 2 3
Calories: 18 13 31
Protein:1.461.052.52 gm
Carbohydrates:3.502.516.05 gm
Fiber: .53 .38 .92 gm
Total fats: .20 .14 .35 gm
Saturated fats: - - - gm
Unsaturated fats: .0 .0 .0 gm
Cholesterol: 0 0 0 mg



1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 grams

Vitamin Content

1 2
Vitamin A:61942109 IU
Thiamine: .054 .016 mg
Vitamin B-2: .119 .041 mg
Vitamin B-6: .125 .040 mg
Vitamin B-12: 0 0 mcg
Biotin: - - mcg
Niacin: .696 .224 mg
Pantothenic Acid: .119 .040 mg
Folic acid: 21.4 6.2 mcg
Vitamin C: 43 9.3 mg
Vitamin E: - - IU



1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams

3 USRDA
Vitamin A:50845000 IU
Thiamine: .040 1.7 mg
Vitamin B-2: .098 1.7 mg
Vitamin B-6: .097 2.0 mg
Vitamin B-12: 0 6 mcg
Biotin: - 300 mcg
Niacin: .540 20 mg
Pantothenic Acid: .098 10 mg
Folic acid: 64.7 400 mcg
Vitamin C: 22.5 60 mg
Vitamin E: - 30 IU



3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 grams

Mineral Content

1 2
Calcium: 218 74 mg
Copper:.484.143 mg
Iron:1.16 .39 mg
Magnesium: 31 10 mg
Manganese: .686.234 mg
Phosphorus: 29 10 mg
Potassium: 275 88 mg
Selenium: - - mcg
Sodium: 52 18 mg
Zinc:1.79 .61 mg



1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams

3 USRDA
Calcium: 1791000 mg
Copper:.047 2 mg
Iron: .95 18 mg
Magnesium: 26 400 mg
Manganese: .564 n/a mg
Phosphorus: 231000 mg
Potassium: 214 n/a mg
Selenium: - n/a mcg
Sodium: 42 n/a mg
Zinc: .23 15 mg



3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 grams

Amino Acid Content

1 2 3
Tryptophan:.037.013.032 gm
Threonine:.102.037.089 gm
Isoleucine: .119.043.103 gm
Leucine:.180.065.156 gm
Lysine: .140.050.120 gm
Methionine:.039.014.034 gm
Cysteine:.030.010.026 gm
Phenylalanine:.100.037.089 gm
Tyrosine:.078.029.068 gm
Valine:.143.051.123 gm
Arginine: .149.053.129 gm
Histidine:.056.020.048 gm
Alanine:.125.045.108 gm
Aspartic acid:.223.081.194 gm
Glutamic acid:.244.087.211 gm
Glycine:.112.040.097 gm
Proline:.125.045.107 gm
Serine:.093.033.081 gm



1. Raw - 1/2 cup chopped, 93 grams
2. Boiled, Drained - 1/2 cup chopped, 95 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 85 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.