Black Cabbage · Brassica oleracea var. viridis
Collards, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Collards, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 71/100
How many beneficial nutrients Collards, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Collards, raw come from — the split across carbs, fat & protein.
60% from carbs
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Carbs 60%7.0 g per serving
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Fat 15%0.8 g per serving
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Protein 25%3.0 g per serving
What Collards, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 7.0 g | |
| Dietary Fiber | 3.8 g | |
| Total Sugars | 0.5 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.8 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 108.0 mg | — |
| Omega-6 Fatty Acids | 82.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 46.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 29.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 82.0 mg | — |
| Arachidonic Acid | 2.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.0 g | |
| Histidine | 47.0 mg | — |
| Isoleucine | 100.0 mg | — |
| Leucine | 151.0 mg | — |
| Lysine | 117.0 mg | — |
| Methionine | 33.0 mg | — |
| Phenylalanine | 87.0 mg | — |
| Threonine | 86.0 mg | — |
| Tryptophan | 31.0 mg | — |
| Valine | 120.0 mg | — |
| Alanine | 105.0 mg | — |
| Arginine | 125.0 mg | — |
| Aspartic Acid | 187.0 mg | — |
| Cystine | 25.0 mg | — |
| Glutamic Acid | 204.0 mg | — |
| Glycine | 94.0 mg | — |
| Proline | 105.0 mg | — |
| Serine | 78.0 mg | — |
| Tyrosine | 66.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 333.0 mcg | |
| Vitamin C | 89.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.3 mg | |
| Vitamin K | 510.8 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 168.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 23.2 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 276.4 mg | |
| Iron | 0.8 mg | |
| Magnesium | 49.5 mg | |
| Phosphorus | 45.0 mg | |
| Potassium | 409.8 mg | |
| Sodium | 20.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.9 mg | |
| Selenium | 1.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.7 g | — |
About Collards, raw
Collard greens are large, smooth, sturdy leaves from the cabbage family — a cornerstone of Southern American soul food, traditionally slow-simmered with smoked meat until meltingly tender. Their robust, slightly bitter leaves stand up to long cooking better than most greens.
They're a nutritional heavyweight: exceptionally high in vitamin K, with abundant vitamin A and vitamin C, plus fiber, folate, calcium and the glucosinolate compounds linked with the cabbage family. Few vegetables pack so much nutrition into so few calories.
While the classic slow braise is delicious, a quicker sauté preserves more of the vitamins and the vivid green color — either way, collards are one of the most nutritious greens you can cook.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Collards, raw?
There are 47 calories in 100 g of Collards, raw, or about 17 calories in 1 cup, chopped (36 g).
How much protein is in Collards, raw?
Collards, raw contains 3.0 g of protein per 100 g.
How many carbs are in Collards, raw?
Collards, raw has 7.0 g of carbohydrates per 100 g.
How much fat is in Collards, raw?
Collards, raw provides 0.8 g of total fat per 100 g.
What is Collards, raw a good source of?
Collards, raw is an excellent source of Vitamin K (426% DV), Vitamin C (99% DV), Folate (B9) (42% DV), Manganese (38% DV), Vitamin A (RAE) (37% DV) and Calcium (21% DV) and a good source of Vitamin E, Dietary Fiber, Magnesium, Copper, Riboflavin (B2) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
