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[N]extrient

Collards (Raw)

SR Legacy·Comprehensive Reference Data

Collards, raw

Vegetables and Vegetable Products

A 100g serving covers 364% of the daily recommended Vitamin K, making Collards (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3g), fat (0.6g), and carbohydrates (5.4g) per 100g. With 32 calories per 100g, Collards (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 17mg of sodium, Collards (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Collards (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories32KCAL
Protein3G
Fat0.61G
Carbs5.4G
Fiber4G

Calorie Distribution

39kcal
  • Protein31%3 g
  • Fat14%0.61 g
  • Carbs55%5.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.6G
Energy32.0KCAL
Protein3.0G
Total lipid (fat)0.61G
Carbohydrate, by difference5.4G
Fiber, total dietary4.0G
Total Sugars0.46G
Cholesterol0MG
Vitamin C, total ascorbic acid35.3MG
Thiamin0.05MG
Riboflavin0.13MG
Niacin0.74MG
Vitamin B-60.17MG
Folate, total129UG
Vitamin B-120UG
Vitamin A, RAE251UG
Vitamin E (alpha-tocopherol)2.3MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)437UG
Calcium, Ca232MG
Iron, Fe0.47MG
Magnesium, Mg27.0MG
Phosphorus, P25.0MG
Potassium, K213MG
Sodium, Na17.0MG
Zinc, Zn0.21MG
Copper, Cu0.05MG
Manganese, Mn0.66MG
Selenium, Se1.3UG
Energy133kJ
Ash1.3G
Pantothenic acid0.27MG
Folic acid0UG
Folate, food129UG
Folate, DFE129UG
Choline, total23.2MG
Betaine0.40MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2991UG
Carotene, alpha14.0UG
Cryptoxanthin, beta28.0UG
Vitamin A, IU5019IU
Lycopene0UG
Lutein + zeaxanthin4323UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.06G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.002G
SFA 14:00.002G
SFA 16:00.05G
SFA 18:00.002G
Fatty acids, total monounsaturated0.03G
MUFA 16:10G
MUFA 18:10.03G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.20G
PUFA 18:20.08G
PUFA 18:30.11G
PUFA 18:40G
PUFA 20:40.002G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.03G
Threonine0.09G
Isoleucine0.10G
Leucine0.15G
Lysine0.12G
Methionine0.03G
Cystine0.03G
Phenylalanine0.09G
Tyrosine0.07G
Valine0.12G
Arginine0.13G
Histidine0.05G
Alanine0.10G
Aspartic acid0.19G
Glutamic acid0.20G
Glycine0.09G
Proline0.10G
Serine0.08G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (36g)121.1g0.2g2g

Scaled from Collards (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Collards Chopped Unprepared (Frozen)

33 kcal2.69g protein

Kale Drained Without Salt (Cooked, Boiled)

36 kcal2.94g protein

Mustard Greens Drained Without Salt (Frozen, Cooked, Boiled)

19 kcal2.27g protein

Mustard Greens Unprepared (Frozen)

20 kcal2.49g protein

Turnip Greens Unprepared (Frozen)

22 kcal2.47g protein

Turnip Greens Drained Without Salt (Cooked, Boiled)

20 kcal1.14g protein

Nutrient Highlights

  • Collards (Raw) is a excellent source of Vitamin C (39% DV) — see top foods ranked by Vitamin C
  • Collards (Raw) is a good source of Calcium (18% DV) — see top foods ranked by Calcium
  • Collards (Raw) is a good source of Fiber (14% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Collards (Raw) is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Collards (Raw) is a meaningful source of folate at 129mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Collards (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 5% (#413 of 8,262)
  • Calcium: top 6% (#496 of 8,262)
  • Fiber: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories32
% Daily Value*
Total Fat 0.61G1%
Cholesterol 0MG0%
Sodium 17.0MG1%
Total Carbohydrate 5.4G2%
Dietary Fiber 4.0G14%
Total Sugars 0.46G
Protein 3.0G6%
Vitamin D 0UG0%
Calcium 232MG18%
Iron 0.47MG3%
Potassium 213MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170406.

View on USDA FoodData Central →