Greens with ham or pork: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting Southern-inspired dish featuring tender, slow-cooked leafy greens infused with the savory, smoky flavor of ham or pork. --- RECIPE --- Servings: 6-8 Prep Time: 20 minutes Ingredients: - 2 lbs collard greens (or mustard/turnip greens), washed and chopped - 1 lb smoked ham hock or pork neck bones - 1 onion, chopped - 2 cloves garlic, minced - 4 cups chicken or vegetable broth - 1/4 cup apple cider vinegar - 1 tsp red pepper flakes (optional) - Salt and black pepper to taste Instructions: 1. In a large pot or Dutch oven, combine the ham hock/pork neck bones, chopped onion, minced garlic, broth, and red pepper flakes. 2. Bring to a boil, then reduce heat, cover, and simmer for 1 hour to tenderize the meat and build flavor. 3. Add the chopped greens to the pot, stirring to submerge them in the liquid. They will wilt down. 4. Cover and continue to simmer for 1.5 to 2 hours, or until the greens are very tender. 5. Remove the ham hock/pork neck bones, pull off any meat, shred it, and return to the pot. Discard bones. 6. Stir in the apple cider vinegar and season with salt and pepper to taste. 7. Serve hot, often with a splash of hot sauce.
Per 100g reference serving, Greens with ham or pork provides 47 kcal of energy, 4.91g protein (38% of calories), 4.68g total carbohydrates (37% of calories, including 3.6g dietary fiber and 0.84g sugars), and 1.41g total fat (25% of calories).
Vitamins Profile in Greens with ham or pork (Per 100g)
Track how Greens with ham or pork contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 40.5 mg | 45% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.05 µg | 2.1% DV |
| Vitamin A (RAE) | 222 µg | 24.7% DV |
| Vitamin E (Alpha-Tocopherol) | 1.46 mg | 9.7% DV |
| Vitamin K (Phylloquinone) | 364 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.114 mg | 9.5% DV |
| Vitamin B2 (Riboflavin) | 0.208 mg | 16% DV |
| Vitamin B3 (Niacin) | 1.54 mg | 9.6% DV |
| Vitamin B6 (Pyridoxine) | 0.193 mg | 11.4% DV |
| Total Folate (Vitamin B9) | 65 µg | 16.2% DV |
| Folate (Dietary Folate Equivalents) | 65 µg | 16.2% DV |
| Natural Food Folate | 65 µg | 16.2% DV |
| Choline | 18.5 mg | 3.4% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
| Beta-Carotene | 2627 µg | 73% DV |
| Alpha-Carotene | 6 µg | 0.5% DV |
| Beta-Cryptoxanthin | 23 µg | 3.8% DV |
| Lutein + Zeaxanthin | 4804 µg | 48% DV |
Minerals & Electrolytes in Greens with ham or pork (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.1 mg | 6.1% DV |
| Calcium (Ca) | 205 mg | 15.8% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 303 mg | 6.4% DV |
| Zinc (Zn) | 0.5 mg | 4.5% DV |
| Selenium (Se) | 5.4 µg | 9.8% DV |
| Phosphorus (P) | 73 mg | 5.8% DV |
| Copper (Cu) | 0.086 mg | 9.6% DV |
| Sodium (Na) | 370 mg | 16.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.191 g | 11.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.202 g | 1.4% DV |
| Monounsaturated Fat (MUFA) | 0.317 g | 1.1% DV |
| Polyunsaturated Fat (PUFA) | 0.407 g | 2% DV |
| Saturated Fat (SFA) | 0.277 g | 1.4% DV |
| Dietary Cholesterol | 7 mg | 2.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Greens with ham or pork contains 47 calories (kcal), 4.91g of protein, 4.68g of carbohydrates (3.6g fiber, 0.84g total sugars), and 1.41g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Greens with ham or pork has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -4.7 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Greens with ham or pork: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Greens with ham or pork by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.