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
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.
Collard Greens
Per
1 cup, chopped, cooked (190g)
Calories
63
Vitamin K
644%
Vitamin A
53%
Vitamin C
38%
Vitamin B12
0%
Vitamin D
0%
Iron
12%
Magnesium
10%
Potassium
5%
Calcium
21%
Fiber
7.6g
Nutrition Highlights
Vitamin K, vitamin A, calcium, glucosinolates
Fuhrman ANDI chart
Nutrition Density Score (ANDI Score)
1000
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Cook low and slow, or chop finely and sauté quickly — long, traditional braising softens the tough leaves but does reduce some vitamin C.
Absorption Boost
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
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
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
Biomarkers to Track
Subjective
(Daily)
Energy and digestion comfort
Visual comfort in low light
Objective
(Quarterly)
Vitamin K and INR status
Calcium and vitamin D status