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Hearty soup with collard greens and corn, rich in fiber and vitamin A
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Collard greens soup with corn (240 g) has 101 calories. That works out to 42 calories per 100 g. It contains 17 g of carbs, 4.3 g of protein, 1.9 g of fat and 4.1 g of fiber. Its 288 µg of Vitamin K covers 240% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
101
KCAL / 240G
Carbs
17g
· 6% DV
Protein
4.3g
· 9% DV
Fat
1.9g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 17% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 4.1 g | 15% |
| Protein | 4.3 g | 9% |
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 cup (medium) | 240 g | 101 kcal |
| 1 tablespoon (mini) | 15 g | 6 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (small) | 150 g | 63 kcal |
| 1 cup (small) | 180 g | 76 kcal |
| 1 bottle (medium) | 250 g | 105 kcal |
| 1 serving (large) | 300 g | 126 kcal |
| 1 cup (large) | 320 g | 134 kcal |
Calculated from 42 calories per 100 g.
To make collard greens soup with corn, simmer chopped collards with onion and broth until tender, then add corn. Beans, garlic, and cornmeal are common additions; recipes vary, so add cornmeal gradually if you want a thicker soup.
Collard greens and corn are the defining ingredients in collard greens soup with corn. Onion, garlic, beans, broth, and cornmeal are also used in many versions, with the exact combination varying between home recipes.
Collard greens soup with corn is associated with Turkey's Black Sea region, where collards and corn are common ingredients in home cooking. Local names and recipes vary, and families may use beans, cornmeal, or different broths.
You can use either, or both, in collard greens soup with corn. Kernels give the soup a distinct bite, while cornmeal thickens it and adds a softer corn flavor; stir cornmeal in gradually to avoid lumps.
Yes, frozen collard greens work in collard greens soup with corn. Thaw and drain them first if they release a lot of water, then add them to the pot; check tenderness as they may cook faster than fresh greens.
To mellow collard greens soup with corn, wash the greens well, remove tough stems, and chop the leaves finely. Briefly blanching and draining the collards before adding them can also soften their strong flavor.
Cornbread or crusty bread pairs well with collard greens soup with corn. For a more filling meal, serve it with beans or a simple salad; a tangy pickle can balance the soup's earthy greens.
Yes, collard greens soup with corn can be made without meat. Use vegetable broth or water and add beans for a heartier bowl; garlic, onion, and a little olive oil bring depth without meat-based stock.
Collard greens soup with corn keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, bringing it thoroughly hot before serving.
Yes, collard greens soup with corn freezes well. Cool it, portion it into freezer-safe containers, and leave a little room for expansion; thaw and reheat it gently, adding water or broth if it has thickened.
Vitamins
Vitamin K
288µg · 240% DV
Vitamin A
444µg · 49% DV
Vitamin C
25.2mg · 28% DV
Folate
67.2µg · 17% DV
Minerals
Manganese
0.53mg · 23% DV
Sodium
504mg · 22% DV
Calcium
173mg · 17% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 101 calories in 1 cup (medium) (240 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 soup with corn is a home-style soup associated with Turkey’s Black Sea region, where collard greens are a familiar part of the table. Corn is added to the greens, though the exact form and proportions vary from one household to another.
The greens bring a deep, slightly earthy flavour, while corn adds gentle sweetness and a soft, hearty bite. It is served hot as a starter or a simple meal, especially in cooler weather; bread makes an easy accompaniment. The vegetables give the soup substance without making it especially energy-dense: it provides 42 calories and 1.7 g of fibre per 100 g. For a lighter bowl, keep added oil modest and let the greens and corn provide most of the character.
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 2
Minimally 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.29g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.