Calories in Collards, raw
Generic food Raw Vegetables
Collards, raw contains 32 kcal per 100 g. A typical serving of 1 cup, chopped (36 g) provides about 12 kcal.
Roughly 55% of its calories come from carbohydrates, with 31% from protein and 14% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 364% of the Daily Value for Vitamin K, 39% of the Daily Value for Vitamin C and 32% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 32 kcal | |
| Total fat M | 0.61 g | 0.8% |
| Saturated fat I | 0.055 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 17 mg | 0.7% |
| Total carbohydrates C | 5.4 g | 2% |
| Dietary fiber C | 4 g | 14% |
| Total sugars I | 0.46 g | |
| Protein M | 3 g | 6% |
| Vitamin A ? | 251 µg | 28% |
| Vitamin C M | 35.3 mg | 39% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 2.3 mg | 15% |
| Vitamin K M | 437 µg | 364% |
| Thiamin (B1) M | 0.054 mg | 5% |
| Riboflavin (B2) M | 0.13 mg | 10% |
| Niacin (B3) M | 0.74 mg | 5% |
| Pantothenic acid (B5) M | 0.27 mg | 5% |
| Vitamin B6 M | 0.17 mg | 10% |
| Folate (B9) C | 129 µg | 32% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 23.2 mg | 4% |
| Calcium M | 232 mg | 18% |
| Iron C | 0.47 mg | 3% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 25 mg | 2% |
| Potassium C | 213 mg | 5% |
| Zinc C | 0.21 mg | 2% |
| Copper C | 0.046 mg | 5% |
| Manganese C | 0.66 mg | 29% |
| Selenium I | 1.3 µg | 2% |
% 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 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber4 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.46 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.61 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.055 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium17 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.4 gprotein density, useful for comparing foods with different calorie levels
- Water89.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.03 g |
|---|---|
| Polyunsaturated fat I | 0.2 g |
Amino acids (18)
| Tryptophan I | 0.031 g |
|---|---|
| Threonine I | 0.086 g |
| Isoleucine I | 0.1 g |
| Leucine I | 0.15 g |
| Lysine I | 0.12 g |
| Methionine I | 0.033 g |
| Cystine I | 0.025 g |
| Phenylalanine I | 0.087 g |
| Tyrosine I | 0.066 g |
| Valine I | 0.12 g |
| Arginine I | 0.13 g |
| Histidine I | 0.047 g |
| Alanine I | 0.11 g |
| Aspartic acid I | 0.19 g |
| Glutamic acid I | 0.2 g |
| Glycine I | 0.094 g |
| Proline I | 0.11 g |
| Serine I | 0.078 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.082 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 I | 0.002 g |
| SFA 14:0 I | 0.002 g |
| SFA 16:0 I | 0.046 g |
| SFA 18:0 I | 0.002 g |
| MUFA 18:1 I | 0.029 g |
| PUFA 18:3 I | 0.11 g |
| PUFA 20:4 I | 0.002 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 2,991 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 4,323 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 14 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 28 µg |
Other components (12)
| Water C | 89.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 133 kJ |
| Vitamin A, IU ? | 5,019 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 129 µg |
| Betaine I | 0.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation | USDA FNDDS |
|---|---|---|
| Calories | 38.8 kcal | 32 kcal |
| Protein | 3 g | 3 g |
| Carbohydrates | 7 g | 5.4 g |
| Fat | 0.77 g | 0.61 g |
| Fiber | 3.8 g | 4 g |
| Sugars | n/a | 0.46 g |
| Sodium | 18.4 mg | 17 mg |
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, 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, fresh, cooked, no added fat Cooked | 34 | 3.2 g | 5.8 g | 0.65 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 |
|---|---|---|---|---|
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Beet greens, raw Raw | 22 | 2.2 g | 4.3 g | 0.13 g |
| Parsley, fresh Raw | 36 | 3 g | 6.3 g | 0.79 g |
| Chicory greens, raw Raw | 23 | 1.7 g | 4.7 g | 0.3 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Mustard greens, raw Raw | 27 | 2.9 g | 4.7 g | 0.42 g |
| Lambsquarters, raw Raw | 43 | 4.2 g | 7.3 g | 0.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw collards?
100 g of raw collards has 32 kcal. 1 cup, chopped (36 g): about 12 kcal.
How much protein is in raw collards?
Raw collards contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 1.1 g in 1 cup, chopped (36 g). About 31% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw collards?
Raw collards has 5.4 g of total carbohydrates per 100 g, including 4 g of fiber and 0.46 g of sugars.
How much fat is in raw collards?
Raw collards contains 0.61 g of fat per 100 g, of which 0.055 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw collards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (364% DV), Vitamin C (39% DV), Folate (B9) (32% DV), manganese (29% DV) and Vitamin A (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw collards?
100 g contains 17 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does collards have the same nutrition raw and cooked?
No. Per 100 g, collards, raw has 32 kcal, while collards, cooked, boiled, drained, with salt has 33 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170406. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.