Calories in Collards, fresh, cooked, no added fat
Generic food Cooked Vegetables
Collards, fresh, cooked, no added fat contains 34 kcal per 100 g. A typical serving of 1 cup (130 g) provides about 44 kcal.
Roughly 55% of its calories come from carbohydrates, with 31% from protein and 14% from fat (estimated with general energy factors).
That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 391% of the Daily Value for Vitamin K, 29% of the Daily Value for Vitamin C and 28% of the Daily Value for Vitamin A.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 34 kcal | |
| Total fat C | 0.65 g | 0.8% |
| Saturated fat C | 0.059 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 143 mg | 6% |
| Total carbohydrates C | 5.8 g | 2% |
| Dietary fiber C | 4.3 g | 15% |
| Total sugars C | 0.49 g | |
| Protein C | 3.2 g | 6% |
| Vitamin A C | 256 µg | 28% |
| Vitamin C C | 26.5 mg | 29% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.4 mg | 16% |
| Vitamin K C | 469 µg | 391% |
| Thiamin (B1) C | 0.052 mg | 4% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.76 mg | 5% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 104 µg | 26% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 24.9 mg | 5% |
| Calcium C | 249 mg | 19% |
| Iron C | 0.5 mg | 3% |
| Magnesium C | 29 mg | 7% |
| Phosphorus C | 27 mg | 2% |
| Potassium C | 228 mg | 5% |
| Zinc C | 0.22 mg | 2% |
| Copper C | 0.049 mg | 5% |
| Selenium C | 1.4 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 31%
- Carbohydrates 55%
- Fat 14%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.2 gin the top quarter of other dark green vegetables (median 2.9 g)
- Fiber4.3 gin the top quarter of other dark green vegetables (median 3.3 g)
- Sugars0.49 gin the lowest quarter of other dark green vegetables (median 0.74 g)
- Fat0.65 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.059 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium143 mgbelow the median for other dark green vegetables (median 149 mg)
- Protein per 100 kcal9.5 gprotein density, useful for comparing foods with different calorie levels
- Water88.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.032 g |
|---|---|
| Polyunsaturated fat C | 0.22 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.088 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.049 g |
| SFA 18:0 C | 0.002 g |
| MUFA 18:1 C | 0.031 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,050 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 4,400 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 14 µg |
| Cryptoxanthin, beta C | 29 µg |
Other components (8)
| Water C | 88.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 104 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Collards
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Collards, cooked, boiled, drained, with salt Cooked | 33 | 2.7 g | 5.7 g | 0.72 g |
| Collards, frozen, chopped, cooked, boiled, drained, with salt Cooked | 36 | 3 g | 7.1 g | 0.41 g |
| Collards, frozen, chopped, cooked, boiled, drained, without salt Cooked | 36 | 3 g | 7.1 g | 0.41 g |
| Collards, raw Raw | 32 | 3 g | 5.4 g | 0.61 g |
| Collards, cooked, boiled, drained, without salt Cooked | 33 | 2.7 g | 5.7 g | 0.72 g |
| Collards, frozen, chopped, unprepared Frozen | 33 | 2.7 g | 6.5 g | 0.37 g |
| Collards, frozen, cooked, no added fat Cooked | 36 | 3 g | 7.1 g | 0.41 g |
| Collards, NS as to form, cooked Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked, fat added, NS as to fat type Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, frozen, cooked, fat added, NS as to fat type Cooked | 58 | 2.9 g | 6.9 g | 2.9 g |
| Collards, fresh, cooked with oil Cooked | 61 | 3.1 g | 5.6 g | 3.8 g |
| Collards, fresh, cooked with butter or margarine Cooked | 54 | 3.2 g | 5.7 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greens, fresh, cooked, no added fat Cooked | 37 | 3 g | 5.2 g | 0.97 g |
| Kale, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, fresh, cooked, no added fat Cooked | 46 | 3.1 g | 4.7 g | 1.6 g |
| Spinach, frozen, cooked, no added fat Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Mushrooms, shiitake, stir-fried Cooked | 39 | 3.5 g | 7.7 g | 0.35 g |
| Turnip greens, frozen, cooked, boiled, drained, with salt Cooked | 29 | 3.4 g | 5 g | 0.42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked collards?
100 g of cooked collards has 34 kcal. 1 cup (130 g): about 44 kcal.
How much protein is in cooked collards?
Cooked collards contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 4.2 g in 1 cup (130 g). About 31% of its calories come from protein. Compared with other other dark green vegetables, that is among the highest quarter (median 2.9 g).
How many carbs are in cooked collards?
Cooked collards has 5.8 g of total carbohydrates per 100 g, including 4.3 g of fiber and 0.49 g of sugars.
How much fat is in cooked collards?
Cooked collards contains 0.65 g of fat per 100 g, of which 0.059 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does cooked collards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (391% DV), Vitamin C (29% DV), Vitamin A (28% DV), Folate (B9) (26% DV) and calcium (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked collards?
100 g contains 143 mg of sodium, 6% of the 2,300 mg Daily Value.
Does collards have the same nutrition cooked and raw?
No. Per 100 g, collards, fresh, cooked, no added fat has 34 kcal, while collards, raw has 32 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709577. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.