Nutrition In Collard Greens & Smoked Turkey Wing

The Southern staples of collard greens, cornbread and meat scraps were once key dishes made by African slaves. In the 1960s, collard greens and other "good times" foods were renamed "soul food," according to Cassandra Harrell, author of "Soul Food Lover's Cookbook." Collard greens have evolved from a simple garden plot mainstay to a staple in Southern cooking. Pair them with olive oil and turkey for a nutritious dish that doesn't abandon its traditional Southern roots.

Ingredients

In addition to between 2.5 and 4 pounds of collard greens and 1/2 pound to 2 pounds of turkey wing meat, most recipes call for chicken stock or water; red pepper flakes, hot pepper sauce or pepper vinegar; sugar and garlic. Some recipes also include sauteed onion, chopped tomatoes and chunks of turnip.

The Greens

Each 1-cup serving of plain, boiled collard greens without any other additions has 49 calories, 21 percent of your daily dietary fiber needs and 4 grams of protein. Each serving provides 308 percent of your daily need for vitamin A, 58 percent of your vitamin D, 27 percent of your calcium need, 12 percent of your iron intake, 1,045 percent of your daily need for vitamin K, 5 percent of your thiamin, 12 percent of your riboflavin and 44 percent of your folate needs. If you are looking for a vegan source for calcium and B-vitamins, plain boiled collard greens should grace your plate as often as possible. If you are taking anticoagulants, collard greens are out of the question. Their vitamin K content neutralizes the effects of anticoagulant medications.

Turkey Wings

Two turkey wings provide about 7 ounces of meat once you remove the skin and bones. This adds 57.25 calories to each serving of collard greens, 6.85 percent of your daily protein and 249 mg of sodium per serving, which represents 10.5 percent of your daily sodium intake. Each serving adds 2 percent of your daily iron intake, 7.25 percent of your need for niacin and 5.25 percent of your need for vitamin B-6. Smoked turkey wings provide 5 percent of your phosphorus needs, 3.5 percent of your zinc and 9.25 percent of your daily selenium intake.

Low-Sodium Chicken Broth

Low-sodium chicken broth adds 8.5 calories per serving to your collard greens and smoked turkey wings. Despite its name, low-sodium chicken broth adds 277 mg of sodium per serving to your collard greens, which represents 11.5 percent of your daily sodium intake. This means that a 1-cup serving of collard greens with turkey wings provides 34 percent of your daily need for sodium.

Banana Peppers

Three banana peppers provide 4.5 calories per serving and provides 23.6 percent of your daily need for vitamin C and 3 percent of your vitamin B-6.

Tomato and Onion

If you top each serving of collard greens and turkey wings with 2 tablespoons of chopped tomato and onion, it adds 3 percent more vitamin A and 6.6 percent more vitamin C. You also gain 2 percent of your daily need for vitamin K and 1.5 percent of your need for folate.

Sugar

Two tablespoons of pure cane sugar add 4 calories per serving to your collard greens with turkey wings.

Adding It Up

One serving of collard greens with smoked turkey wings, prepared as described, provides a total of 123.25 calories, 10.5 percent of your daily need for protein, 21 percent of your daily fiber, 311 percent of your daily need for vitamin A, 58 percent of your D, 27 percent of your calcium and 1,047 percent of your need for vitamin K.