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Low-calorie pickled leafy green, high in fiber and vitamins C and K, with elevated sodium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Collard greens pickled in vinegar (85 g) has 28 calories. That works out to 33 calories per 100 g. It contains 5.1 g of carbs, 1.8 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 272 µg of Vitamin K covers 227% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 85 g
28
KCAL / 85G
Carbs
5.1g
· 2% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 24% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 442 mg | 19% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 28 kcal |
| 1 tablespoon (shredded) | 15 g | 5 kcal |
| 1 piece (whole) | 20 g | 7 kcal |
| 2 tablespoon (shredded) | 30 g | 10 kcal |
| 2 piece (whole) | 40 g | 13 kcal |
| 1 cup (shredded) | 55 g | 18 kcal |
| 1 cup (chopped) | 90 g | 30 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (large) | 130 g | 43 kcal |
Calculated from 33 calories per 100 g.
To make collard greens pickled in vinegar, wash and slice the leaves, then cover them with a vinegar-based brine. Use a tested pickling recipe for longer storage; simply soaking greens in vinegar does not make them shelf-stable.
Collard greens pickled in vinegar are usually eaten as a tangy side or condiment. Serve a small amount alongside beans, rice, or roasted meat, or add the drained leaves to sandwiches and salads.
No, collard greens pickled in vinegar are not necessarily fermented. Vinegar gives them acidity directly, while fermentation relies on beneficial microbes producing acid over time; the taste and storage method differ.
Collard greens pickled in vinegar should be kept refrigerated in a clean, sealed container. Their safe storage time depends on the recipe and handling, so discard them if you notice mold, an unpleasant odor, or a slimy texture.
Yes, rinse collard greens thoroughly before pickling them in vinegar. Dirt can cling around the stems and leaf folds, so inspect each leaf, then dry the greens with a clean towel before preparing them.
Yes, you can cook collard greens pickled in vinegar, though heating softens the leaves and mellows their sharp flavor. Drain them first and stir them into a hot dish near the end of cooking.
No, collard greens pickled in vinegar do not have to be rinsed before eating. If they taste too salty or sour, briefly rinse or drain them; rinsing can reduce surface brine but will not remove all the salt.
Distilled white vinegar gives collard greens pickled in vinegar a clean, sharp flavor, while apple cider vinegar adds a fruitier note. For safe preservation, use the vinegar strength specified by a tested recipe rather than substituting freely.
Yes, collard greens pickled in vinegar can be frozen, but thawing may leave the leaves softer. Freeze them in small portions and use the thawed greens in cooked dishes if you want to avoid a watery salad texture.
They can be high in sodium if salt is included in the brine or they are commercially packaged. Choose a lower-salt recipe or drain and rinse them if you are watching your sodium intake.
Vitamins
Vitamin K
272µg · 227% DV
Vitamin A
212.5µg · 24% DV
Vitamin C
18.7mg · 21% DV
Folate
80.75µg · 20% DV
Minerals
Sodium
442mg · 19% DV
Calcium
123mg · 12% DV
Manganese
0.24mg · 10% DV
Magnesium
20mg · 5% DV
Potassium ⭐
153mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 28 calories in 1 serving (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Collard greens pickled in vinegar are leafy collard greens steeped in vinegar, which gives them a sharp, tangy flavour. The leaves may be left in broad pieces or sliced, and the length of time they sit in the vinegar affects how crisp they remain. Collards are familiar in Southern US cooking, while this simple preparation works anywhere the greens are available.
Serve them as a bright side or relish alongside beans, grains, grilled food or a rich sandwich; a small amount can add plenty of acidity. They are low in calories and provide fibre and vitamins C and K, though pickling can make them relatively high in sodium. If you prefer a milder, less salty taste, drain and briefly rinse the greens before serving.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.