Vegetables

Collards Nutrition Facts

Collards are a vegetable whose variety, edible portion, and raw or cooked state affect its composition. They provide dietary fiber, potassium, calcium, and magnesium.

Calories47

Protein3 g

Carbs7 g

Fat0.8 g

ProteinCarbsFat

Nutrition for 100 g

Calories47 kcal

Protein3 g

Total Fat0.8 g

Carbohydrates7 g

Fiber3.8 g

Sodium18 mg

Total Sugars0.46 g

Source: USDA FoodData Central, record 2685574

Nutrients

Full nutrient profile

Proximates

Water87.51 g

Nitrogen0.475 g

Protein2.96875 g

Total lipid (fat)0.77 g

Ash1.729 g

Carbohydrates

Carbohydrate, by difference7.02225 g

Fiber, total dietary3.816 g

Sugars, Total0.46 g

Minerals

Calcium, Ca276.4 mg

Iron, Fe0.7505 mg

Magnesium, Mg49.51 mg

Phosphorus, P45.01 mg

Potassium, K409.8 mg

Sodium, Na18.41 mg

Zinc, Zn0.4594 mg

Copper, Cu0.1112 mg

Manganese, Mn0.8716 mg

Selenium, Se1.3 ug

Vitamins and other components

Vitamin C, total ascorbic acid89.4 mg

Folate, total168 ug

5-methyl tetrahydrofolate (5-MTHF)80 ug

Folic acid0 ug

Choline, total23.2 mg

Betaine0.4 mg

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Vitamin B-120 ug

Folate, DFE129 ug

Lutein + zeaxanthin4323 ug

Vitamin K (phylloquinone)437.1 ug

Folate, food129 ug

Cryptoxanthin, beta28 ug

Lycopene0 ug

Vitamin A, RAE251 ug

Carotene, beta2991 ug

Carotene, alpha14 ug

Vitamin A, IU5019 iu

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Thiamin0.054 mg

Riboflavin0.13 mg

Niacin0.742 mg

Pantothenic acid0.267 mg

Vitamin B-60.165 mg

Vitamin D (D2 + D3)0 ug

Vitamin E (alpha-tocopherol)2.26 mg

Lipids

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 8:00 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

Fatty acids, total trans0 g

Cholesterol0 mg

Fatty acids, total saturated0.055 g

SFA 12:00.002 g

SFA 14:00.002 g

Fatty acids, total monounsaturated0.03 g

Fatty acids, total polyunsaturated0.201 g

SFA 16:00.046 g

SFA 18:00.002 g

MUFA 18:10.029 g

PUFA 18:20.082 g

PUFA 18:30.108 g

PUFA 20:40.002 g

Amino acids

Tryptophan0.031 g

Threonine0.086 g

Methionine0.033 g

Phenylalanine0.087 g

Tyrosine0.066 g

Alanine0.105 g

Glutamic acid0.204 g

Glycine0.094 g

Proline0.105 g

Leucine0.151 g

Lysine0.117 g

Cystine0.025 g

Valine0.12 g

Arginine0.125 g

Histidine0.047 g

Aspartic acid0.187 g

Serine0.078 g

Isoleucine0.1 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Four Days In Half A Cup

Half a cup of boiled frozen collards carries 530 micrograms of vitamin K — 442% of the Daily Value. Serving them with a little fat improves how much of that vitamin K is absorbed.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Collards

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 2gC 7.4gF 0.3g

Put the numbers to work

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