Collard Greens Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Collard Greens

  • Help Reduce Effects of Smoking

    Smoking, both primary and secondary, causes vitamin A deficiency due to a compound known as benzo[a]pyrene in cigarettes. Collard greens contain high amount of essential vitamin A to provide you with this health advantage -- reducing the side effects of smoking.
  • Good Source of Vitamin A

    As mentioned above, collard greens are enriched with retinol or vitamin A. They supply 222% of RDA of retinol in every 100 g. Health purposes of high vitamin A food intake are abundant. They help reduce the risk of eye disease such as age-related macular disease and cataracts. The vitamin also helps eliminate acne problems, and keep your skin shiny, soft and moisture.
  • Rich in Vitamin K

    Collard greens are loaded with vitamin K. Every 100 leaves give you 426 % of RDA of the nutrient. Vitamin K plays an important role in boosting osteotrophic activity, which is crucial for strong bones. It also has health effects like promoting blood clotting, improving brain function and avoiding calcification.
  • Prevent Cancer

    Collard greens have many health properties which are anti-cancer. These include sulforaphane and di-indolyl-methane. Research has found these substances to be useful in fighting breast, cervical, prostate, colon and ovarian cancers. Besides, vitamin A, C and K in the vegetable are also powerful antioxidants, which rid your body of free radicals.
  • Beneficial for Heart Health

    Folate (vitamin B9) contained in collard greens is capable of reducing the effects of homocysteine, thus decreasing the damage done to the blood vessel walls. Riboflavin (vitamin B2) is able to stimulate the production of glutathione, a potent antioxidant that protect lipids from being assaulted by free radicals. Niacin (vitamin B3), meanwhile, assists in lowering cholesterol levels in the body. All these vitamins contribute to better heart health.
  • Other Health Facts of Collard Greens

    The merits of collard greens have also been linked to weight loss due to low calories and high dietary fiber. It is said to help cure constipation, treat haemorrhoids and relieve the symptoms of menopause. The vegetable is also a good source of minerals, especially calcium, which is great for bone health and to reduce PMS symptoms. 

Overview and Facts about Collard Greens

Fresh Raw Collard Greens

Collard greens (scientific name Brassica oleracea Acephala Group) are a plant with large, smooth, dark-green leaves and related to kale, cabbage and mustard greens. The plant is originated from the Mediterranean. Today, collard greens are grown largely in South America, Africa, Portugal and Spain.

Collard greens can be found in many forms -- fresh, canned or frozen. They are available year-round. When selecting the vegetable, pick the ones that are unblemished and deep green. Stay away from those with discolored and wilted leaves. Usually, small leaves are more tender compared to the bigger ones, and their flavor is also milder.

To store collard greens, keep them in the refrigerator. Do not wash the leaves. Just wrap them in damp paper towels and seal them in the plastic bag. Store them in the crisper drawer for not more than 5 days. 

Collard Green Nutrition Facts and Calories

Nutritional Value of 1 cup (36 g) Raw Collards
Calories 11 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 7 mg
Total Carbohydrates 2 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g


Collard Green Recipe

Collard Greens and Bacon Recipe

Serve: 4

  • 2 slices bacon, cut into small pieces
  • 1 onion, coarsely chopped
  • 60 ml apple cider vinegar
  • 1 kg collard greens, large stems discarded and leaves chopped
  • 1 cup water
  • Tabasco

Cook the bacon in a big pot over medium heat until browned. Add the onion and cook until tender. Add the vinegar and cook until it has reduced. Add the collard greens and stir well. Add the water, cover and cook for 15 minutes, stirring occasionally. Open the cover and cook until the water has evaporated fully. Lastly, season to taste with Tabasco. 

Collard Green Side Effects

People with gall bladder and kidney problems should avoid eating collard greens due to oxalate content.

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Health Benefits of Vegetables

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