Collard Greens

Collards, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Collard greens FAQ

Table of Contents

• Are collard greens keto?
• Are collard greens low FODMAP?
• Are collard greens a good source of fiber?
• Are collard greens high in carbs?
• Are collard greens high in protein?
• Are collard greens a good source of iron?
• Are collard greens high in calcium?
• Are collard greens high in purines?
• Are collard greens high in vitamin K?
• Are collard greens gluten free?
• Are collard greens high in potassium?
• Are collard greens low in oxalate?
• Are collard greens high in histamine?

Are collard greens keto?

Yes, collard greens can be a good option for those following a ketogenic diet. They contain minimal carbohydrates – around 2 grams per half a cup serving, while providing a good amount of fiber, keeping the net carbs low. The ketogenic diet typically limits carbs to around 20-50 grams per day, making collard greens a suitably low-carb option.

Are collard greens low FODMAP?

Yes, collard greens are low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). They can be safely consumed by individuals following a low-FODMAP diet without concern over aggravating gastrointestinal symptoms.

Are collard greens a good source of fiber?

Yes, collard greens are a good source of fiber. A one-cup serving of cooked collard greens provides about 5 grams of dietary fiber. The recommended daily intake of fiber is 25 grams for women and 38 grams for men, so a serving of collard greens provides about 13-20% of your daily fiber needs.

Are collard greens high in carbs?

No, collard greens are not high in carbs. A one-cup serving of cooked collard greens contains about 11.4 grams of carbohydrates. This is relatively low when compared to the daily recommended intake of 225-325 grams for a 2000 calorie diet.

Are collard greens high in protein?

Collard greens have a moderate protein content. A one-cup serving of cooked collard greens provides around 4 grams of protein. The recommended daily intake of protein is 46 grams for women and 56 grams for men, so a serving of collard greens would provide about 7-9% of the daily protein requirement.

Are collard greens a good source of iron?

Yes, collard greens are a decent source of iron. A cup of cooked collard greens contains about 2.2 milligrams of iron. The recommended daily value for iron depends on age, sex and lifestyle. However, for most adults the recommended daily intake would be 8 mg for men and for women aged 50 or over, and 18 mg for women under 50 years of age. Thus, a cup of collard greens would provide about 27-28% of the daily value for adult women under 50 and about 12% for adult men and women over 50.

Are collard greens high in calcium?

Yes, collard greens are high in calcium. One cup of cooked collard greens has around 266 milligrams of calcium. The general recommended daily intake for adult men and women is about 1,000-1,300 milligrams. Therefore, a cup of collard greens can provide about 20-26% of the daily recommended calcium intake.

Are collard greens high in purines?

Collard greens contain a moderate amount of purines. High purine foods contain more than 200 milligrams per 3.5 ounce serving, while moderate purine foods contain about 50-200 milligrams per 3.5 ounce serving. It’s difficult to determine specific purine content in foods, but since vegetables, including collard greens, are generally on the lower end, they would be considered moderate not “high”.

Are collard greens high in vitamin K?

Collard greens are extremely high in vitamin K. One cup of cooked collard greens provides about 1,045 micrograms of vitamin K, more than 100% the daily recommendation, which is about 90-120 micrograms for most adults.

Are collard greens gluten free?

Yes, collard greens are naturally gluten free. However, be mindful of how they are prepared or what they may be served with, as additional ingredients or sauces could contain gluten. Always inquire about preparation methods if you have a severe gluten intolerance or celiac disease.

Are collard greens high in potassium?

Yes, collard greens are indeed high in potassium. One cup of boiled collard greens contains about 177 mg of potassium. This is about 4% of the recommended daily intake for a healthy adult, which is 4,700 mg.

Are collard greens low in oxalate?

No, collard greens contain a fairly high amount of oxalate. In fact, they are among the leafy green vegetables that are often recommended to avoid on a low-oxalate diet. A serving of collards (half a cup) contains approximately 74 mg of oxalate. The recommended daily intake for a person on a standard diet is about 100 to 200 mg, but for those on a low oxalate diet, it’s less than 50 mg per day.

Are collard greens high in histamine?

No, collard greens are not known to be high in histamines. In fact, they are frequently recommended for low histamine diets. However, everyone reacts differently to different foods, so if you have a known histamine intolerance it’s always a good idea to monitor your reaction to new foods. If you suspect you have a food intolerance or allergy, consult a healthcare provider before making any major alterations to your diet.