Sturdy, low-oxalate greens — one of the best plant calcium sources available.
Collard greens are large, tough leaves from the cabbage family. They need longer cooking
than most greens, which is why traditional Southern US preparation simmers them for
hours.
They are among the best plant sources of well-absorbed calcium, being low in
oxalates, and extremely high in vitamin K.
The cooking liquid, the pot likker, holds
water-soluble vitamins that leach out during long simmering — which is why it is
traditionally drunk rather than discarded.
Per 100g raw.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Strip the leaves off the thick central rib. The rib stays tough however
long you cook it.
Roll and shred. Stacked, rolled and sliced thin, they
cook far faster.
Drink the pot likker or use it as a base — the
water-soluble vitamins are in it.
Acid at the end — vinegar or
lemon lifts them and helps mineral absorption.
Collards combine high calcium with low oxalate, which is the combination that actually
matters. A cup of cooked collards delivers more absorbable calcium than the numbers alone
suggest, because there is little to bind it.
The vitamin K content is very high. That is
excellent for bone and clotting function in general, and something to keep steady if you
are on warfarin.
On blood thinners: high in vitamin K, which interacts with warfarin.
You do not have to avoid it — keep intake steady rather than swinging week to week, and
tell your doctor.
Kidney disease: potassium may need limiting. Ask your doctor for your
numbers.
IBS: several vegetables are high-FODMAP and commonly trigger
symptoms — tolerance is personal.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.