Detox
Collard Greens
A sturdy Southern staple green that, alongside kale, holds one of the highest ANDI nutrient-density scores of any food measured.
Bone Health
Detox
Vision
Serving
1 cup, chopped, cooked (190g)
Calories Per Serving
63
Key nutrients
Vitamin K, vitamin A, calcium, glucosinolates
Nutrient density
1000
Why it’s worth eating
Collard greens are rich in vitamin K, A, manganese, and calcium. They support bone health and may aid in detoxification. Use in stir-fries, soups, or wraps.
What you may notice
Markers worth tracking
How to eat it
Cook low and slow, or chop finely and sauté quickly, long, traditional braising softens the tough leaves but does reduce some vitamin C.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K and vitamin A Vinegar or hot sauce, a traditional Southern pairing that also adds acidity to balance the bitterness
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
The numbers, per
644%
Vitamin K
53%
Vitamin A
38%
Vitamin C
21%
Calcium
12%
Iron
10%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
7.6g
USDA-verified (FoodData Central)
Evidence
D
HONEST FLAG: no collard-specific clinical trials.
Study dose vs. serving
No established food-specific dose-response.
No food-specific human clinical trial located; appears only within pooled cruciferous-vegetable cohort analyses.
Use caution if
You take warfarin or other blood thinners, exceptionally high vitamin K content; keep intake consistent You have hypothyroidism, contains goitrogens; cooking reduces this
Details
Type
Superfood
Season
Autumn-winter, very cold-hardy, sweeter after frost
Forms
Fresh, frozen
Price
Budget
Bioactive
Glucosinolates plus very high vitamin K and lutein/zeaxanthin
Heat stable
Partial - traditional long-braising inactivates myrosinase and leaches folate and vitamin C but retains carotenoids
Watch
High vitamin K: warfarin consistency.
Reliability
Research Reliability