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Collard greens stem stew Calories
Fiber-rich, low-calorie vegetable stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Collard greens stem stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 13 g of carbs, 3.2 g of protein, 2.9 g of fat and 5 g of fiber. Its 297 µg of Vitamin K covers 248% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Collard greens stem stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
13g
· 5% DV
Protein
3.2g
· 6% DV
Fat
2.9g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 14% · Fat 29%
Collard greens stem stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 5 g | 18% |
| Protein | 3.2 g | 6% |
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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How Many Calories in 1 Serving of Collard greens stem stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (shredded) | 18 g | 9 kcal |
| 1 piece (small) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (chopped) | 140 g | 67 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 bottle (whole) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Collard greens stem stew
How do you make collard greens stem stew?
Make collard greens stem stew by simmering chopped stems with onion, tomato, and liquid until tender. Add quicker-cooking ingredients such as rice or leafy greens later, if your recipe uses them, so the stems have enough time to soften.
Can you eat the stems in collard greens stem stew?
Yes, collard stems are edible and are the main ingredient in collard greens stem stew. Their texture is firmer and more fibrous than the leaves, so trim tough ends, peel especially thick stems if needed, and cook them until tender.
Do collard stems need longer cooking in collard greens stem stew?
Yes, collard stems usually need longer cooking than collard leaves. Chop them small and start cooking them first; add any tender leaves near the end so they do not become overly soft while the stems finish cooking.
How do you keep collard greens stem stew from tasting bitter?
To reduce bitterness in collard greens stem stew, briefly blanch the chopped stems and discard the water before making the stew. This is most useful when the stems taste especially strong; fresh, tender stems may not need blanching.
How should you cut collard stems for collard greens stem stew?
For collard greens stem stew, wash the stems, trim off woody ends, and cut them into small, even pieces. If a stem has a tough outer layer, peel it first; evenly sized pieces cook more consistently.
Can you make collard greens stem stew without meat?
Yes, collard greens stem stew can be made without meat. Onion, tomatoes, and seasonings make a simple base, while beans or grains can be added for a heartier version; the stems remain the focus of the dish.
What should you serve with collard greens stem stew?
Cornbread is a classic pairing for collard greens stem stew, especially in Southern US-style meals. Rice or a simple side salad also works, depending on whether the stew already includes grains or beans.
Can you use collard stems that were separated from the leaves in collard greens stem stew?
Yes, stems saved when you prepare collard leaves work well in collard greens stem stew. Refrigerate them promptly and use them while fresh; remove any wilted or damaged parts before washing and chopping.
Can you freeze collard greens stem stew?
Yes, collard greens stem stew can be frozen once cooled. Portion it into airtight containers, leaving room for expansion, and reheat it thoroughly after thawing; rice or other grains may soften more after freezing.
Is collard greens stem stew a good way to use leftover collard stems?
Yes, collard greens stem stew is a practical way to use stems left over from preparing collard greens. The stems soften as they simmer, turning parts often discarded into the central ingredient of a cooked dish.
Collard greens stem stew Vitamins & Minerals
Vitamins
Vitamin K
297µg · 248% DV
Vitamin C
28.8mg · 32% DV
Vitamin A
172.8µg · 19% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
0.43mg · 19% DV
Calcium
166mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
410mg · 12% DV
Collard greens stem stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Collard greens stem stew
To burn the 86 calories in 1 serving (medium) (180 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.
What is Collard greens stem stew?
Collard greens stem stew makes use of the sturdy stalks that are often trimmed from the leaves. In Turkish Black Sea home cooking, the stems are chopped and simmered until tender, often with onion and tomato; recipes vary from kitchen to kitchen.
The flavor is earthy and gently cabbage-like, and the cooked stems should be soft while still holding their shape. Serve it warm as a vegetable side or with bread for a simple meal. It is a fibre-rich, light stew—about 48 calories per 100 g—so it pairs well with beans or grains. Use just enough oil to soften the aromatics if you want to keep it lighter.
How Nutritious Is Collard greens stem stew?
Nutrient density
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.
Satiety score
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.
Is Collard greens stem stew Processed?
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.
Does Collard greens stem stew Contain Allergens?
No known major allergens
Which Diets Is Collard greens stem stew Good For?
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
Collard greens stem stew Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.