Collards

Collards

Collards are a member of the Cruciferous family of vegetables and are believed to be among the oldest members of the cabbage family to be cultivated.

Long popular as a "Southern" food (and one of the most healthy!), collards are easy to prepare and accompany almost any dish - ranging from seafood to steak.

A good source of vitamin C, beta-carotene and folate, these greens also provide cancer-fighting phytonutrients including glucosinolates and indoles.

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K
*Good Source of: Folate
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Choose smaller-leaved plants for tenderness and mild flavor and look for a leaves that are green, moist, crisp, and unblemished. Wrap unwashed collard greens in damp paper towels, place in a plastic bag and store them in the refrigerator crisper for three to five days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s), chopped COLLARDS,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.79

Calories: 11

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.15 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.07 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	39 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	2 g	*
Sugars	0.17 g	*
Fiber	1.3 g	*
Protein	0.88 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	2400.5 IU	48%
Vitamin C	12.7mg	21%
Vitamin D	0 IU	0%
Vitamin E	0.81 IU	3%
Vitamin B6	0.06 mg	3%
Vitamin B12	0 mcg	0%
Vitamin K	183.9 mg	230%
Folate	59.8 mcg	15%
Niacin	0.27 mg	1%
Riboflavin	0.05 mg	3%
Thiamin	0.02 mg	1%
MINERALS
Calcium	52.2 mg	5%
Copper	0.01 mg	0%
Iron	0.07 mg	0%
Magnesium	3.2 mg	1%
Manganese	0.1 mg	5%
Phosphorous	3.6 mg	0%
Potassium	60.8 mg	2%
Selenium	0.47 mcg	1%
Sodium	7.2 mg	0%
Zinc	0.05 mg	0%
PHYTONUTRIENTS
Alpha-carotene	85.7 mcg
Beta-carotene	1383.1 mcg
Beta-cryptoxanthin	28.8 mcg
Lutein + zeaxanthin	3215.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).