Collards, raw
FDC 170406cup, chopped (36 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianCollards, raw score 99 of 100, Elite band, ranking 8 of 60 vegetables, at 32 calories per 100 grams. The leaf carries 39% DV vitamin C and 28% DV vitamin A as its leading figures, with calcium at 18% DV and vitamin E at 15% DV adding to a dense profile for a green often reserved for long, slow cooking.
Collard greens are a Southern US staple, traditionally simmered for a long time with aromatics until tender, though they can also be shredded raw into slaws. A cup chopped (36 grams) is a light raw serving; once cooked down, the volume shrinks considerably, so a cooked portion typically represents several times that amount of raw leaf.
See how this score is calculated, build a plate around collards, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | 2% |
| Total fat | 0.61 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 5.4 g | 2% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.46 g | |
| Protein | 3 g | 6% |
| Potassium | 213 mg | 5% |
| Calcium | 232 mg | 18% |
| Iron | 0.47 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 35 mg | 39% |
| Vitamin A | 251 µg | 28% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | 1% |
| Total fat | 0.22 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.1 mg | 0% |
| Carbohydrate | 2 g | 1% |
| Dietary fiber | 1.4 g | 5% |
| Sugars | 0.17 g | |
| Protein | 1.1 g | 2% |
| Potassium | 77 mg | 2% |
| Calcium | 84 mg | 6% |
| Iron | 0.17 mg | 1% |
| Magnesium | 9.7 mg | 2% |
| Vitamin C | 13 mg | 14% |
| Vitamin A | 90 µg | 10% |
| Vitamin E | 0.81 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 170406Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nopales, rawDensity 99 vs 99Kale, rawDensity 99 vs 99Chicory greens, rawDensity 100 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Collard greens are a Southern US staple, traditionally simmered low and slow with smoked meat or aromatics until completely tender, but the raw leaves also work as a sturdy wrap for burritos or spring-roll style fillings once the tough center stem is removed, since a single leaf is large and pliable enough to fold around rice, beans or meat. Their flavor is mild and cabbage-like, less bitter than mustard greens but heartier than spinach.
Pick bunches with large, unblemished, deep green leaves and firm stems, and store them unwashed in a bag in the crisper drawer, where they hold up for close to a week. At 32 calories per 100 grams, collards are a low-calorie base for a braise, and they provide 39% DV of vitamin C and 18% DV of calcium, so simmering a batch alongside beans or grains is a straightforward way to add a full serving of vegetables to a meal.
Frequently asked questions about collards, raw
How many calories are in collard greens?
Raw collard greens have 32 calories per 100 grams.
How do you prepare collard greens?
They are traditionally simmered low and slow with smoked meat or aromatics until tender, though the raw leaves can also be used as a sturdy wrap.
Is collard greens a good source of vitamin C?
Yes, collards supply 39% DV of vitamin C and 18% DV of calcium per 100 grams.