Are collard greens keto friendly? – Calories, Nutrition and Keto Recipes
Are collard greens Keto-Friendly?
Yes, collard greens are keto-friendly. They are a low carb vegetable that can be consumed without exceeding your daily carbohydrate limit on a ketogenic diet. Collard greens have only about 5.42g of carbohydrates per 100g, which is low, making them a great choice for individuals on the ketogenic diet.
Nutritional Facts About collard greens
Collard greens, like other members of the brassica family, are rich in various vitamins and minerals. They are an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, and iron. They also contain a good amount of dietary fiber, which aids in digestion. Furthermore, collard greens are known for their antioxidant properties.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 32 kcal | 9 kcal |
| Carbs | 5.42 g | 1.54 g |
| Sugar | 0.46 g | 0.13 g |
| Protein | 3.02 g | 0.86 g |
| Fats | 0.61 g | 0.17 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The weight of a collard leaf varies based on its size. However, on average, one raw collard leaf can weigh anywhere from 20 to 35 grams.
Additional Information About collard greens
Collard greens are not just low in carbs but are also a powerhouse of antioxidants and phytochemicals, which have been found to help reduce the risk of developing numerous health issues like heart disease and certain types of cancers. They also support the body’s detoxification system and have been linked to better bone health due to their high calcium and magnesium contents.
Other Foods To Match With
Collard greens are versatile and pair well with a variety of foods. They can be enjoyed with meats like ham hocks, turkey, chicken, or fish. They can also be paired with other low-carb vegetables and are often used as a wrap substitute in low-carb or keto diets. Lastly, they can be used as a side for classic southern dishes like fried chicken or catfish.
8 Famous Keto-Friendly Dishes To Try
1. Keto Collard Greens with Bacon
Keto Collard Greens with Bacon packs a flavor punch with healthy fats from the bacon, providing satiety typical of the ketogenic diet. The dish is high in fiber due to the collard greens, and this leafy green is truly a keto-friendly veggie with high nutrient density while being low in carbs.
2. Sautéed Collard Greens with Garlic and Lemon
Sautéed Collard Greens with Garlic and Lemon offers a tangy twist to your usual collard greens. Garlic adds a sharp taste while lemon gives it a citrus punch. This keto-friendly dish is a powerhouse of nutrients including Vitamin K, Vitamin A, and Vitamin C.
3. Keto Collard Green Wrap
Keto Collard Green Wrap is a clever way to have a sandwich while on a keto diet. Using large collard green leaves as a substitute for bread, you can enjoy a range of fillings, such as cheese, avocado, and keto-friendly cold-cut meats.
4. Collard Greens Coleslaw
Collard Greens Coleslaw is a great keto-friendly rendition of the classic coleslaw. Instead of high-carb cabbage, it uses collard greens that are a great source of fiber and antioxidants. The addition of mayo provides good sources of healthy fats.
5. Keto-Friendly Collard Greens Soup
This soup features collard greens and ham hocks, offering a comforting and hearty meal that is high in fats, moderate in protein, and low in carbs. The fact that it’s made in a slow cooker makes it a convenient recipe.
6. Collard Greens Egg Scramble
A breakfast staple, Collard Greens Egg Scramble is a quick and simple keto-friendly recipe. The addition of collard greens to the eggs not only adds color but also nutrient-density. It’s a high-fat, moderate protein meal with very low carbs.
7. Collard Greens Chicken Stir-Fry
Combining protein from chicken and nutrients from collard greens, this stir-fry recipe is not just healthy snack but also keto-friendly. The dish provides the perfect sweet yet spicy flavor that does not overwhelm your palette.
8. Collard Greens Cauliflower Rice
The Collard Greens Cauliflower Rice is a creative way to add more vegetables to a keto-friendly side dish. Cauliflower rice serves as a great base with its low carb count while collard greens add sturdy texture and a host of nutrients.
Frequently Asked Questions about collard greens and Keto
Are collard greens keto-friendly?
Yes, collard greens are keto-friendly. They are low in carbs, with approximately 4 grams of carbohydrates per cup (cooked), and 2 grams being fiber resulting in just 2 grams of net carbs. This makes them a good fit for a ketogenic diet, which generally restricts carbohydrate intake to below 50 grams per day.
What nutrition does collard greens provide?
Collard greens are nutrient-dense leafy green vegetables. They are an excellent source of vitamins K, A, and C, as well as fiber, calcium, and manganese. Other nutrients found in collard greens include vitamin B6, protein, and magnesium. They are also rich in antioxidants, which can help reduce inflammation and fight disease.
How can collard greens be incorporated into a keto diet?
You can incorporate collard greens into your keto diet in various ways. You might sauté them in olive oil or coconut oil with some garlic for a simple side dish. They can also be used in soups, stews, or casseroles. Another popular way to use collard greens on a keto diet is as a wrap substitute, replacing bread or tortillas in sandwiches or wraps.
Can eating collard greens benefit a keto diet?
Absolutely, besides being low in carbs, the fiber in collard greens can help those on a ketogenic diet by helping to regulate blood sugar levels and promoting a sense of fullness, both of which can be beneficial for weight management. Furthermore, the high nutrient content of collard greens can help ensure you’re meeting your micronutrient needs on a keto diet, which can sometimes be a challenge due to the restrictive nature of this diet.
Is there any downside of eating collard greens on a keto diet?
Generally, there are no significant downsides to eating collard greens on a keto diet. They’re low in carbs and packed with nutrients. However, like any food, they should be eaten in moderation as part of a varied and balanced diet. Eating a variety of foods helps ensure you’re getting a wide range of nutrients needed for good health. Also, some people may find collard greens a bit bitter in taste, so preparing them with some healthy fats and spices can help improve their flavor.
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