Vegetable
boiled unsalted collard greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
collard
SERVING
CALORIES
33
PROTEIN
2.7g
CARBS
5.7g
FAT
0.72g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories33kcal—
Protein2.7g5%
Carbohydrates5.7g2%
Fiber4.0g14%
Sugar0.40g1%
Total fat0.72g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water90.2g—
MINERALS
Sodium15mg1%
Potassium117mg2%
Calcium141mg11%
Iron1.1mg6%
Magnesium21mg5%
Phosphorus32mg3%
Zinc0.23mg2%
Copper0.05mg6%
Manganese0.51mg22%
Selenium0.50µg1%
VITAMINS
Vitamin A380µg42%
Vitamin C18.2mg20%
Vitamin D0µg0%
Vitamin E0.88mg6%
Vitamin K407µg339%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.58mg4%
Pantothenic acid (B5)0.22mg4%
Vitamin B60.13mg8%
Folate (B9)16µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup145g
1 tablespoon9g
1 teaspoon3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, which is essential for blood clotting and bone health.
- ✓Rich in Vitamin A (from beta-carotene) and Vitamin C, supporting immune function and vision.
- ✓High in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Contains antioxidants and glucosinolates, compounds that may have anti-inflammatory and cancer-protective properties.
COOKING TIPS
In the kitchen.
- 1Reheat gently on the stovetop with a splash of broth or water to prevent them from drying out.
- 2Sauté the boiled greens with garlic, onions, and a pinch of red pepper flakes for a quick, flavorful side dish.
- 3Chop and add to soups, stews, casseroles, or frittatas to boost their nutritional content.
- 4Finish with a splash of apple cider vinegar or lemon juice to brighten the flavor and cut through any bitterness.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator and consume within 3 to 5 days.
- For longer storage, freeze in portion-sized airtight containers or freezer bags for up to 12 months. Squeeze out excess moisture before freezing.
FAQ
Frequently asked questions.
Are boiled unsalted collard greens healthy?
Yes, they are exceptionally healthy. They are an excellent source of Vitamin K for bone health, Vitamin A and C for immune support, and fiber for digestive health. Additionally, they contain glucosinolates which may offer anti-inflammatory and cancer-protective benefits.
How many calories and protein are in boiled collard greens?
A 100g serving of boiled unsalted collard greens contains approximately 33 calories and 2.71g of protein. This makes them a low-calorie, nutrient-dense vegetable suitable for most diets.
Are boiled collard greens good for weight loss?
Yes, they are an ideal food for weight loss. Their high fiber content promotes satiety, helping you feel full longer, while their low calorie count (33 per 100g) allows for large, satisfying portions without excessive caloric intake.
Are boiled collard greens keto-friendly?
Yes, they are very keto-friendly. With only 5.65g of total carbohydrates per 100g and a significant portion of that being dietary fiber, the net carb count is low enough to fit easily into a ketogenic lifestyle.
Are boiled unsalted collard greens vegan and gluten-free?
Yes, in their plain boiled state, they are naturally vegan and gluten-free. They are a whole plant food containing no animal products or wheat-based ingredients.
What do boiled collard greens taste like?
Boiled collard greens have a mild, earthy, and slightly bitter flavor profile. The boiling process softens their naturally tough, fibrous texture, making them tender and savory.
How do you cook collard greens without adding salt?
To cook them, remove the tough stems, wash the leaves, and boil in water or a low-sodium vegetable stock for 15 to 45 minutes until tender. You can enhance the flavor without salt by adding garlic, onions, red pepper flakes, or a splash of apple cider vinegar.
How long do boiled collard greens last in the refrigerator?
Once cooked, boiled collard greens should be stored in an airtight container in the fridge. They will typically remain fresh and safe to consume for 3 to 5 days.
Can you freeze boiled collard greens?
Yes, boiled collard greens freeze very well. Drain any excess liquid and store them in freezer-safe bags or containers for up to 10-12 months, making them excellent for long-term meal prep.
Why are collard greens considered good for bone health?
They are an exceptional source of Vitamin K, which is essential for bone mineralization and blood clotting. Regular consumption helps maintain bone density and supports overall skeletal strength.
