...the nutritional value of collards and full collard nutrition information...
Packed full of nutrition, collard greens contain specific disease fighting phytonutrients as well as other antioxidant properties.
Collard greens contain special compounds which appear to lessen various cancers with their powerful antioxidant properties.
Collard nutrition is packed full of vitamin K which helps with blood clotting and also helps to prevent postmenopausal bone loss. Vitamin K also protects against liver and prostate cancer.
Collards are also very high in lutein and zeaxanthin which plays a part in eye health and also helps to protect cells from free radical damage.
Collards are also a good source of vitamin E which helps to protect the cells from free radicals and also helps to protect against Alzheimers disease.
Collard greens also provide a good source of vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.
Containing high amounts of vitamin A, collard greens can help to keep eyes healthy and also fight off viral infections.
One cup of collard greens contains around 11 calories.
THE FULL NUTRITIONAL VALUE OF COLLARDS:
Collards, raw
Refuse: 43% (Stems) Scientific Name: Brassica oleracea var. viridis NDB No: 11161 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup, chopped ------- 36g
Proximates
Water
g
32.60
Energy
kcal
11
Energy
kJ
45
Protein
g
0.88
Total lipid (fat)
g
0.15
Ash
g
0.32
Carbohydrate, by difference
g
2.05
Fiber, total dietary
g
1.3
Sugars, total
g
0.17
Minerals
Calcium, Ca
mg
52
Iron, Fe
mg
0.07
Magnesium, Mg
mg
3
Phosphorus, P
mg
4
Potassium, K
mg
61
Sodium, Na
mg
7
Zinc, Zn
mg
0.05
Copper, Cu
mg
0.014
Manganese, Mn
mg
0.099
Selenium, Se
mcg
0.5
Vitamins
Vitamin C, total ascorbic acid
mg
12.7
Thiamin
mg
0.019
Riboflavin
mg
0.047
Niacin
mg
0.267
Pantothenic acid
mg
0.096
Vitamin B-6
mg
0.059
Folate, total
mcg
60
Folic acid
mcg
0
Folate, food
mcg
60
Folate, DFE
mcg_DFE
60
Choline, total
mg
8.4
Betaine
mg
0.1
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
120
Retinol
mcg
0
Carotene, beta
mcg
1383
Carotene, alpha
mcg
86
Cryptoxanthin, beta
mcg
29
Vitamin A, IU
IU
2400
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
3216
Vitamin E (alpha-tocopherol)
mg
0.81
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
183.9
Lipids
Fatty acids, total saturated
g
0.020
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.001
14:0
g
0.001
16:0
g
0.017
18:0
g
0.001
Fatty acids, total monounsaturated
g
0.011
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
0.010
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.072
18:2 undifferentiated
g
0.030
18:3 undifferentiated
g
0.039
18:4
g
0.000
20:4 undifferentiated
g
0.001
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.011
Threonine
g
0.031
Isoleucine
g
0.036
Leucine
g
0.054
Lysine
g
0.042
Methionine
g
0.012
Cystine
g
0.009
Phenylalanine
g
0.031
Tyrosine
g
0.024
Valine
g
0.043
Arginine
g
0.045
Histidine
g
0.017
Alanine
g
0.038
Aspartic acid
g
0.067
Glutamic acid
g
0.073
Glycine
g
0.034
Proline
g
0.038
Serine
g
0.028
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Packed full of nutrition, collard greens contain specific disease fighting phytonutrients as well as other antioxidant properties.
