Collard

Nutrition per ~85 g · ¾ cup chopped

2.7 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 96.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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.

In the kitchen

• Store unwashed collards in a sealed plastic bag in the crisper drawer for up to 5 days; moisture retention preserves glucosinolate content and reduces browning.
• Massage or lightly cook collards for 2-3 minutes rather than extended cooking (>15 min) to maximize glucosinolate retention while reducing anti-nutrient compounds like oxalates that can inhibit calcium absorption.
• Remove thick center ribs before cooking to reduce fibrous texture and improve digestibility, especially if consuming raw; the ribs can be composted or blended into smoothies.
• Consume collards 2-3 times weekly as a staple rather than occasional; consistent consumption allows gut microbiota to adapt and maximize prebiotic fiber benefits.
• Pair each serving with a fat source (olive oil, nuts, seeds) to ensure absorption of fat-soluble vitamins K, A, and E, which are critical for the documented health benefits.

When to eat it anytime

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.