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Collard Greens with Corn Calories
High in fiber and vitamin K
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Collard Greens with Corn (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 20.2 g of carbs, 5.8 g of protein, 5.6 g of fat and 7.4 g of fiber. Its 603 µg of Vitamin K covers 503% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Collard Greens with Corn Nutrition Facts
Selected: 1 cup (chopped) · 180 g
130
KCAL / 180G
Carbs
20.2g
· 7% DV
Protein
5.8g
· 12% DV
Fat
5.6g
· 7% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 15% · Fat 33%
Collard Greens with Corn nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 405 mg | 18% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 7.4 g | 26% |
| Protein | 5.8 g | 12% |
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 Cup of Chopped Collard Greens with Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 130 kcal |
| ½ cup (chopped) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 150 g | 108 kcal |
| 1 serving (medium) | 250 g | 180 kcal |
| 1 serving (large) | 350 g | 252 kcal |
| 1 bottle (large) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Collard Greens with Corn
What are collard greens with corn?
Collard greens with corn is a cooked greens dish combining leafy collards and corn, often with onion and seasonings. Recipes vary: some keep the kernels whole, while others use cornmeal or coarsely ground corn to make the dish thicker.
How do you cook collard greens with corn?
To cook collard greens with corn, wash and chop the greens, then simmer them with onion and a little water or broth until tender. Add the corn toward the end so it heats through without becoming mushy, and season to taste.
Can you use frozen collard greens in collard greens with corn?
Yes, frozen collard greens work well in collard greens with corn. Thaw and drain them if they release excess water, then shorten the cooking time because frozen greens are often already blanched and soften faster than fresh ones.
Should collard greens with corn be made with cornmeal or whole kernels?
Either can be used, but they give the dish different textures. Whole corn kernels add pops of sweetness, while cornmeal thickens the cooking liquid. If using cornmeal, stir it with a little cool water first to help prevent lumps.
What goes well with collard greens with corn?
Cornbread is a natural match for collard greens with corn, and rice or a simple bean dish also makes a good accompaniment. A splash of vinegar or hot sauce at the table can balance the greens’ earthy flavor.
Can you make collard greens with corn ahead of time?
Yes, collard greens with corn can be made ahead, and its flavors may meld as it rests. Cool it promptly, refrigerate it in a covered container, and reheat gently with a splash of water if the greens have thickened.
How do you store leftover collard greens with corn?
Store leftover collard greens with corn in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve, until steaming hot; repeated cooling and reheating can affect both safety and texture.
Can canned corn be used in collard greens with corn?
Yes, canned corn is convenient for collard greens with corn. Drain and rinse it first if you want to remove some of the canning liquid and salt, then stir it in near the end since it is already cooked.
How do you keep collard greens with corn from tasting bitter?
To soften the strong flavor in collard greens with corn, remove tough stems, wash the leaves well, and simmer them until tender. Onion and corn add sweetness that balances the greens; avoid overcooking, which can make their flavor harsher.
Are collard greens with corn a healthy dish?
Yes, collard greens with corn can be a nourishing dish: collards provide fiber and vitamin K, while corn contributes texture and flavor. The amount of added salt and fat depends on how it is cooked, so season and cook it to suit your meal.
Collard Greens with Corn Vitamins & Minerals
Vitamins
Vitamin K
603µg · 503% DV
Vitamin A
451.8µg · 50% DV
Vitamin C
40.5mg · 45% DV
Folate
77.4µg · 19% DV
Minerals
Manganese
0.67mg · 29% DV
Calcium
234mg · 23% DV
Copper
0.16mg · 18% DV
Sodium
405mg · 18% DV
Potassium ⭐
526mg · 15% DV
Collard Greens with Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Collard Greens with Corn
To burn the 130 calories in 1 cup (chopped) (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 with Corn?
Collard greens with corn is a home-style vegetable dish of leafy collards cooked with corn. The name is used for a range of recipes; in Turkey, it is especially associated with Black Sea cooking, where greens are a familiar part of the table.
The leaves have a robust, earthy flavour that softens as they simmer, while corn adds sweetness and a little bite. Serve it warm as a side or a simple main, with bread or cornbread; a spoonful of yoghurt is another fitting accompaniment. It is notably rich in fibre and vitamin K, with 4.1 g of fibre per 100 g. For a lighter version, use only a little oil and let the vegetables’ own flavour lead.
How Nutritious Is Collard Greens with Corn?
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 with Corn 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 with Corn Contain Allergens?
No known major allergens
Which Diets Is Collard Greens with Corn 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 with Corn Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.81g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.