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Introduction to collard, nutritional values, and its health benefits

Collard greens are leafy vegetables from the family of cabbage and broccoli. They are similar to kale which is also a leafy green edible vegetable with plenty of health benefits.
These wonderful and nutritious vegetables are cultivated in the cooler months of the year and can resist frost unlike cabbage and other members of its species. This is an excellent plant to be grown in the backyard or front garden.

Nutrition Facts:

Nutritious collard leaves are very low in calories and contain no cholesterol. The leaves are also excellent sources of folates, vitamin C, Vitamin A, K. Collard greens are very good sources of many vital-B complex groups of minerals such as Niacin, riboflavin, etc.
The leaves and stems compose adequate amounts of minerals like iron, calcium, copper, manganese, etc.

Nutrients Values

Energy 32 k calories
Carbohydrates 5.42g
Protein 3.02 g
Total Fat 0.61g
Cholesterol 0mg
Dietary Fiber 4g
Niacin 0.742mg
Riboflavin 0.130mg
Thiamine 0.054mg
Vitamin C 35.3mg
Sodium 17mg
Potassium 213mg
Calcium 232mg
Copper 0.039mg
Iron 0.47mg
Magnesium 27mg
Zinc 0.21mg

Health benefits of collards:

1. Bone strength:

Vitamin K is one of the most necessary vitamins for the strength and building of bones. Vitamin K is far more useful in strengthening bones. Regular consumption of collard green can be beneficial in fighting off diseases such as osteoarthritis and rheumatoid arthritis.

2. Digestion:

Collard greens are an excellent source of dietary fiber. Irritable bowel syndrome can be treated by eating collard greens.

3. Anaemia Prevention :

Collard greens are a good source of iron, containing .5mg of iron per 100 grams. The folate present in collard greens helps the body absorb iron better and building more red cells in the body.

4. Cholesterol:

It helps protect the body from contracting heart diseases, excessive cholesterol is often the cause of many heart problems.

5. Hair growth:

It contains vitamin E, protein, and iron which are beneficial for the growth of long, thick, and shiny hair.


It helps revitalize sore muscles and is known to improve mood. They also help with sleeping difficulties and improve memory.

Side effects of collard :

  1. Like other members of the Brassica family, collards may contain goitrogens, which may cause swelling of the thyroid gland. Eating raw collards therefore should be avoided in individuals with thyroid dysfunction.

2. It should be used sparingly with people suffering from oxalate kidney stones.

Fun facts of collard greens:

  1. Collard greens are the broad-leafed vegetables of the Brassica Oleracea species, which also includes broccoli, Brussels sprouts, cabbage, and kale.

2. Today collard greens are grown and eaten regularly in many countries across the world.

3. The name collard comes from the word “colewort” (the wild cabbage plant).

How to buy and store collard greens?

  1. Although fresh collard greens can be available in the markets throughout the year, but it is best to form the month November to April.

2. Look for fresh, bright, crispy leaves with a stout stalk. Avoid those with yellow discolored, sunken leaves. Whenever possible choose these greens from the nearby organic farm in order to get maximum health benefits.
3.Use collards while they are fresh. Collards have a relatively good shelf life and can be stored in the refrigerator for up to 4 days.

Dishes using collard greens and their nutrients:

Collard greens using garlic:


1.1 bowl finely chopped collard greens
2.2 tbsp olive oil.
3.4 cloves garlic, minced.


1.Bring a large pot of water to boil. Add collard greens and simmer for about 5 minutes and drain it.
2.Heat olive oil in the same pot over a medium flame.
3.Add garlic and saute for about 2 minutes or until golden brown.
4.Add greens and saute for about 5 minutes or until tender.Season with salt and pepper.
5.Serve hot.

Nutrients Facts:

Nutrients Values
Calories 98
Carbohydrates 7g
Fat 7g
Fiber 4g
Protein 3g
Saturated fat 1g
Sodium 23mg
Sugar 1g

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