Pone with Greens and Pot Likker
Pone with Greens and Pot Likker is a traditional Southern American dish that pairs a dense, cornmeal-based bread (pone) with slow-cooked leafy greens. The greens, typically collards, turnip, or mustard greens, are simmered until tender, often with smoked meat for flavor, resulting in a savory, nutrient-rich broth known as pot likker. This humble yet hearty meal is a staple of soul food and Appalachian cuisine, celebrated for its deep, earthy flavors and comforting qualities.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the cornmeal pone, while the greens provide a significant amount of fiber and essential vitamins. A typical serving offers a good balance of plant-based nutrients, with a rough calorie range of 350-450 kcal per serving, depending on the amount of fat used in preparation.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 52 g |
| Fat | 14 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 520 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 35 mg |
| Vitamin K | 450 mcg |
| Calcium | 200 mg |
| Iron | 3.5 mg |
| Potassium | 450 mg |
| Magnesium | 60 mg |
| Folate | 120 mcg |
Per 1 cup (240 g) of greens with pot likker and 1 slice (80 g) of cornmeal pone · estimated, varies by recipe
💡 What's interesting
Pot likker, the flavorful broth left from cooking greens, is traditionally sopped up with cornbread or pone, making it a zero-waste culinary practice. Nutritionally, the greens are a powerhouse of vitamins A, C, and K, while the cornmeal provides sustained energy and is naturally gluten-free.
