Greens with ham or pork
Common food
Photo: Wikipedia
This is a savory, comforting dish of leafy greens—like collards, kale, or mustard greens—slow-simmered with smoky, salty ham or pork until tender. The meat infuses the greens with a rich, savory depth, while the greens themselves offer a slightly bitter, earthy counterpoint and a silky texture. Nutritionally, it's a standout for being very low in calories while packing a good amount of protein and fiber.
Calorie split: 38% protein · 37% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its soul-warming, smoky flavor and the way the pork fat perfectly balances the bitterness of the greens. It's a versatile staple that can be a simple side or a hearty main, deeply rooted in comfort food traditions.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high sodium content from the cured ham or pork, which can be an issue for those monitoring blood pressure. To counteract this, use a smaller portion of meat, choose a lower-sodium cut, and rinse the greens well before cooking. The dish can also be high in oxalates (from certain greens like spinach), which some may need to limit; pairing it with a calcium-rich food can help.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in protein relative to its calorie count.
- Very low in calories, supporting weight management.
- Rich in vitamins K, A, and C from the leafy greens.
- Contains iron and calcium, especially when greens are cooked.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional Southern American method of cooking greens with pork is believed to have roots in West African cooking techniques, brought over during the transatlantic slave trade.
Full nutrition (USDA data · scales with serving)
| Water | 86.8 g |
| Energy | 47.0 kcal |
| Protein | 4.9 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 0.84 g |
| Calcium, Ca | 205 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 370 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 40.5 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.21 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 65.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 65.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 18.5 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 222 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 2627 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 23.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4804 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 364 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.28 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.32 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
FAQ
What kind of greens are best for this dish?
Heartier greens like collards, kale, mustard greens, or turnip greens hold up best to long simmering. More delicate greens like spinach or Swiss chard cook much faster and are better added at the end.
Can I make this dish without pork?
Absolutely. You can use smoked turkey, smoked tofu, or simply use vegetable broth and a bit of smoked paprika or liquid smoke to mimic the smoky flavor.
How do I prevent the greens from becoming too bitter?
A common technique is to blanch the greens in boiling water for a few minutes, then drain and shock them in ice water before the final cooking. This removes some of the bitter compounds.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 42% calories from protein · 3.6 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.