scored 92/100
Collard greens are a nutrient-dense cruciferous vegetable rich in calcium, vitamin K, and fiber, making them a cornerstone food for bone health and longevity.
2.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Collard greens are a leafy cruciferous vegetable with deep roots in African and Southern American cuisine, now recognized globally as a longevity powerhouse. Per 100g, collards deliver exceptional micronutrient density with 276mg of calcium (27% DV), substantial potassium (410mg), and significant iron and manganese. Their true value lies in their glucosinolate content—sulfur-containing compounds that convert to isothiocyanates during digestion, supporting Phase II detoxification enzymes. The combination of high vitamin K content (estimated 500+ mcg per 100g based on cruciferous profiles) with bioavailable calcium makes collards uniquely positioned for bone mineralization and cardiovascular health. The 3.82g fiber per 100g promotes gut microbiota diversity and short-chain fatty acid production, mechanisms linked to reduced inflammation and improved metabolic health. Collards contain kaempferol and quercetin, flavonoid antioxidants documented in epidemiological studies as protective against cognitive decline and chronic disease. Unlike some greens, collards maintain nutritional integrity through cooking, making them practical for regular consumption. Their affordability and accessibility make them an ideal staple for sustainable longevity-focused eating patterns.
High vitamin K content (estimated >500 mcg/100g) activates osteocalcin, a bone matrix protein essential for calcium binding and mineralization. Combined with 276mg dietary calcium per 100g, collards provide two critical bone-building nutrients in synergistic form.
Glucosinolates in collards break down into isothiocyanates during chewing and digestion, which induce Phase II detoxification enzymes (GST, UGT) and upregulate NRF2 antioxidant pathways, protecting cells from DNA damage.
Kaempferol, quercetin, and other flavonoids inhibit NF-κB signaling and reduce pro-inflammatory cytokines. High potassium (410mg/100g) and fiber support healthy blood pressure and endothelial function.
Insoluble fiber (3.82g/100g) serves as prebiotic substrate for beneficial bacteria, increasing butyrate-producing species and improving intestinal barrier integrity, linked to reduced systemic inflammation.
Kaempferol crosses the blood-brain barrier and reduces tau and amyloid aggregation in neuronal models. High folate content (estimated 130+ mcg/100g) supports one-carbon metabolism critical for myelin integrity.
Collards contain no stimulants and their high fiber and nutrient density support metabolic health at any time. Morning consumption promotes satiety and stable glucose; evening consumption supports gut microbiota overnight fermentation of insoluble fiber.
Breaks a fast
While compatible with fasting protocols, the nutrient density is best absorbed with dietary fat; consider pairing with nuts or seeds if consuming during eating windows for optimal bioavailability.
Per 100 g of the default form. Bars show how much higher or lower collard is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Collard is classified as a vegetable. Collard greens are a nutrient-dense cruciferous vegetable rich in calcium, vitamin K, and fiber, making them a cornerstone food for bone health and longevity.
Collard scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Calcium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.2 g of fiber (~12% of the 28 g daily value).
In a 85 g serving, collard is highest in Manganese (~32% DV), Calcium (~18% DV), Copper (~11% DV), Magnesium (~10% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.7 g of net carbs (6 g total minus 3.2 g fiber).
Best any time of day. Collards contain no stimulants and their high fiber and nutrient density support metabolic health at any time. Morning consumption promotes satiety and stable glucose; evening consumption supports gut microbiota overnight fermentation of insoluble fiber.
A typical serving is around 85 g (~40 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating collard alongside several other vegetable sources.
Collard pairs nicely with: Pair with olive oil because fat-soluble vitamins K and carotenoids require lipid emulsification for optimal intestinal absorption and transport.; Combine with garlic or onions because allicin and quercetin work synergistically to enhance isothiocyanate bioavailability and reduce sulfur compound metabolism.; Pair with legumes (lentils, black beans) because collards' iron pairs with legume polyphenols that enhance iron absorption when acidic foods are absent, and together provide complete amino acid profiles.; Combine with citrus or vinegar because vitamin C and acidity enhance non-heme iron bioavailability by reducing ferric to ferrous iron in the acidic gastric environment.
Encyclopedia entries that supply the same signature nutrients collard contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients collardcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.