Calories in Cols, frais, cuits, pas de gras ajouté
Generic food Cooked Légumes
Cols, frais, cuits, pas de gras ajouté contains 34 kcal per 100 g. A typical serving of 1 tasse (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 autres légumes verts foncés on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 391 % of the Daily Value for Vitamine K, 29 % of the Daily Value for Vitamine C and 28 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 256 µg | 28 % |
| Vitamine C C | 26,5 mg | 29 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 2,4 mg | 16 % |
| Vitamine K C | 469 µg | 391 % |
| Thiamine (B1) C | 0,052 mg | 4 % |
| Riboflavine (B2) C | 0,13 mg | 10 % |
| Niacine (B3) C | 0,76 mg | 5 % |
| Vitamine B6 C | 0,17 mg | 10 % |
| Folate (B9) C | 104 µg | 26 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 24,9 mg | 5 % |
| Calcium C | 249 mg | 19 % |
| Fer C | 0,5 mg | 3 % |
| Magnésium C | 29 mg | 7 % |
| Phosphore C | 27 mg | 2 % |
| Potassium C | 228 mg | 5 % |
| Zinc C | 0,22 mg | 2 % |
| Cuivre C | 0,049 mg | 5 % |
| Sélénium 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 autres légumes verts foncés (median 2,9 g)
- Fiber4,3 gin the top quarter of autres légumes verts foncés (median 3,3 g)
- Sugars0,49 gin the lowest quarter of autres légumes verts foncés (median 0,74 g)
- Fat0,65 gin the lowest quarter of autres légumes verts foncés (median 2,9 g)
- Saturated fat0,059 gin the lowest quarter of autres légumes verts foncés (median 0,73 g)
- Sodium143 mgbelow the median for autres légumes verts foncés (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)
| Graisses monoinsaturées C | 0,032 g |
|---|---|
| Graisses polyinsaturées 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 |
| Acide linoléique (oméga-6, 18:2) C | 0,088 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 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 |
| CFA 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)
| Bêta-carotène C | 3 050 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 4 400 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 14 µg |
| Cryptoxanthine, bêta C | 29 µg |
Other components (8)
| Eau C | 88,6 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 104 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Other forms of Cols
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cols, cuits, bouillie, égouttés, avec sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Cols, congelés, hachés, cuits, bouillie, égouttés, avec sel Cooked | 36 | 3 g | 7,1 g | 0,41 g |
| Cols, congelés, hachés, cuits, bouillie, égouttés, sans sel Cooked | 36 | 3 g | 7,1 g | 0,41 g |
| Cols, brut Raw | 32 | 3 g | 5,4 g | 0,61 g |
| Cols, cuits, bouillie, égouttés, sans sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Cols, congelés, hachés, non préparé Frozen | 33 | 2,7 g | 6,5 g | 0,37 g |
| Cols, congelés, cuits, pas de gras ajouté Cooked | 36 | 3 g | 7,1 g | 0,41 g |
| Cols, NS quant à la forme, cuits Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Cols, frais, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Cols, congelés, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 58 | 2,9 g | 6,9 g | 2,9 g |
| Cols, frais, cuit à l'huile Cooked | 61 | 3,1 g | 5,6 g | 3,8 g |
| Cols, frais, cuit avec du beurre ou de la 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 |
|---|---|---|---|---|
| Verts, frais, cuits, pas de gras ajouté Cooked | 37 | 3 g | 5,2 g | 0,97 g |
| Kale, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, frais, cuits, pas de gras ajouté Cooked | 46 | 3,1 g | 4,7 g | 1,6 g |
| Épinards, congelés, cuits, pas de gras ajouté Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, avec sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Champignons, shiitake, frites Cooked | 39 | 3,5 g | 7,7 g | 0,35 g |
| Verts navets, congelés, cuits, bouillie, égouttés, avec sel 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 cols?
100 g of cooked cols has 34 kcal. 1 tasse (130 g): about 44 kcal.
How much protein is in cooked cols?
Cooked cols contains 3,2 g of protein per 100 g (6 % of the 50 g Daily Value), or 4,2 g in 1 tasse (130 g). About 31 % of its calories come from protein. Compared with other autres légumes verts foncés, that is among the highest quarter (median 2,9 g).
How many carbs are in cooked cols?
Cooked cols 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 cols?
Cooked cols 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 cols contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (391 % DV), Vitamine C (29 % DV), Vitamine 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 cols?
100 g contains 143 mg of sodium, 6 % of the 2,300 mg Daily Value.
Does cols have the same nutrition cooked and raw?
No. Per 100 g, cols, frais, cuits, pas de gras ajouté has 34 kcal, while cols, brut 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 31 octobre 2024. FoodFactly last checked it on 6 novembre 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 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.