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Collard Greens

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Collard Greens Nutritional Information (per 100g)

Water: 89.6 g
Calories: 32 kcal
Protein: 3 g
Carbohydrate: 5.4 g
Dietary fiber: 4 g
Sugars: 0.5 g
Fat: 0.6 g
Saturated fat: 0.1 g
Polyunsaturated fat: 0.2 g
Vitamin C: 35.3 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.7 mg
Vitamin B6: 0.2 mg
Vitamin B9: 129 μg
Vitamin A: 251 μg
Vitamin E: 2.3 mg
Vitamin K: 437.1 μg
Calcium: 232 mg
Iron: 0.5 mg
Magnesium: 27 mg
Phosphorus: 25 mg
Potassium: 213 mg
Sodium: 17 mg
Zinc: 0.2 mg

Collard greens are an excellent addition to any diet lacking in green vegetables and cancer-fighting foods. A member of the brassica family (other members include some of our other 100+ healthiest foods, like kale and broccoli), collard greens are grown across the globe, from such disparate parts of the world as Brazil, the US, India and even Croatia.

Distinctive and nutrient-dense, they are a great option for anyone either put off by some of the other great brassicas (broccoli isn’t to everyone’s taste), or simply looking to add even more great foods to their diet.

Collard greens have a lot of benefit when it comes to meeting your nutritional requirements. The USDA database notes that 100g, while only 36 calories, provides a huge 594% of your daily value (DV) of Vitamin K, a vitamin essential to blood clotting and bone health. That value is so high, in fact, that individuals on anti-coagulant (blood-thinning) medication, should probably avoid collard greens, and most of the brassica family.

In addition, collard greens are also, like many brassicas, a great source of vitamin C (32% of DV per 100g), a potent antioxidant (which may prevent damage caused by ‘free radicals’ that may lead to DNA damage, cell death and mutations) and an important vitamin in the production of connective tissues (see Broccoli). Surprisingly, collard greens are also an effective source of calcium (21% of DV per 100g), the mineral essential to bone health.

The benefits of collard greens are far more than simply saving you from micronutrient deficiencies, however. The main benefit probably comes from its potent anti-cancer properties.

As we saw in the ‘Bok Choy’ section, those who eat brassicas are the lucky recipients from a number of anti-cancer compounds called glucosinalates, which have a wide range of benefits.