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Iron and fiber rich, protein main dish
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Collard greens with ground beef (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 12.2 g of carbs, 16.4 g of protein, 11.4 g of fat and 5.4 g of fiber. Its 390 µg of Vitamin K covers 325% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
220
KCAL / 200G
Carbs
12.2g
· 4% DV
Protein
16.4g
· 33% DV
Fat
11.4g
· 15% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 30% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 4.4 g | 22% |
| Trans fat | 0.1 g | |
| Sodium | 560 mg | 24% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 5.4 g | 19% |
| Protein | 16.4 g | 33% |
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) | 200 g | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 cup (large) | 250 g | 275 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 1 bottle (jumbo) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Collard greens with ground beef is a savory one-pot dish combining chopped collard leaves and browned beef, often with onion and seasonings. The greens cook down in the pan, making this a hearty main dish rather than a raw greens salad.
Garlic, onion, black pepper, paprika, and a little chili work well in collard greens with ground beef. A splash of vinegar or lemon added at the end can brighten the rich beef flavor without masking the greens.
Yes, frozen collards work in collard greens with ground beef. Thaw and drain them first if they release excess water, then add them to the browned beef and seasonings; they may need less cooking than fresh, finely chopped leaves.
To keep collard greens with ground beef from becoming greasy, brown the beef and drain excess fat before adding the greens. Lean ground beef and a small amount of cooking oil also help keep the finished dish lighter.
Yes, collard greens with ground beef can be made ahead and reheated for an easy meal. Cool it promptly, refrigerate it in a sealed container, and reheat only the portion you plan to serve until it is steaming hot.
Serve collard greens with ground beef with cornbread, rice, or potatoes to make the meal more filling. For a fresher contrast, add sliced tomatoes or a crisp salad rather than another rich side.
Yes, beans can be added to collard greens with ground beef for a heartier variation. Stir in cooked or canned, drained beans near the end so they warm through without breaking apart as the greens finish cooking.
To make collard greens with ground beef less bitter, remove the tough central ribs and cook the leaves with onion and garlic until tender. A small splash of vinegar or lemon at the end balances the greens’ earthy flavor.
Yes, collard greens with ground beef can be frozen once cooled. Divide it into airtight, meal-sized containers, thaw it in the refrigerator, and reheat it thoroughly; the greens may be softer after thawing.
Yes, collard greens with ground beef is a practical way to include cooked leafy greens in a main meal. The beef adds protein and the collards contribute vegetables, though the dish does not replace variety across the rest of your diet.
Vitamins
Vitamin K
390µg · 325% DV
B12
1.4µg · 58% DV
Vitamin A
420µg · 47% DV
Vitamin C
36mg · 40% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
196mg · 28% DV
Manganese
0.56mg · 24% DV
Sodium
560mg · 24% DV
Potassium ⭐
680mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 220 calories in 1 serving (medium) (200 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 with ground beef is a hearty cooked dish made with leafy collards and minced beef, often with onion. It is at home in Turkey’s Black Sea cooking, where karalahana—also called black cabbage—is a familiar ingredient; recipes vary from one household to another.
The greens soften as they simmer, bringing a pleasantly robust, slightly bitter note that works well with the savoury meat. Serve it hot with bread or a simple grain, or alongside yoghurt for a balanced meal. It provides protein as well as fibre: a 100 g portion has 8.2 g of protein. For a lighter version, use leaner beef, add extra greens and keep the cooking fat modest.
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
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.4g
MONOUNSATURATED
4.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.