Calories in Cols, brut
Generic food Raw Légumes
This record duplicates Cols, brut from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Cols, brut contains 32 kcal per 100 g. A typical serving of 1 tasse (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 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 364 % of the Daily Value for Vitamine K, 39 % of the Daily Value for Vitamine C and 32 % of the Daily Value for Folate (B9).
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 | 32 kcal | |
| Total fat C | 0,61 g | 0,8 % |
| Saturated fat C | 0,055 g | 0,3 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 17 mg | 0,7 % |
| Total carbohydrates C | 5,4 g | 2 % |
| Dietary fiber C | 4 g | 14 % |
| Total sugars C | 0,46 g | |
| Protein C | 3 g | 6 % |
| Vitamine A C | 251 µg | 28 % |
| Vitamine C C | 35,3 mg | 39 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 2,3 mg | 15 % |
| Vitamine K C | 437 µg | 364 % |
| Thiamine (B1) C | 0,054 mg | 5 % |
| Riboflavine (B2) C | 0,13 mg | 10 % |
| Niacine (B3) C | 0,74 mg | 5 % |
| Vitamine B6 C | 0,17 mg | 10 % |
| Folate (B9) C | 129 µg | 32 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 23,2 mg | 4 % |
| Calcium C | 232 mg | 18 % |
| Fer C | 0,47 mg | 3 % |
| Magnésium C | 27 mg | 6 % |
| Phosphore C | 25 mg | 2 % |
| Potassium C | 213 mg | 5 % |
| Zinc C | 0,21 mg | 2 % |
| Cuivre C | 0,046 mg | 5 % |
| Sélénium C | 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 gabove the median for autres légumes verts foncés (median 2,9 g)
- Fiber4 gin the top quarter of autres légumes verts foncés (median 3,3 g)
- Sugars0,46 gin the lowest quarter of autres légumes verts foncés (median 0,74 g)
- Fat0,61 gin the lowest quarter of autres légumes verts foncés (median 2,9 g)
- Saturated fat0,055 gin the lowest quarter of autres légumes verts foncés (median 0,73 g)
- Sodium17 mgin the lowest quarter of autres légumes verts foncés (median 149 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)
| Graisses monoinsaturées C | 0,03 g |
|---|---|
| Graisses polyinsaturées C | 0,2 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 | 0,082 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 | 0,046 g |
| SFA 18:0 C | 0,002 g |
| MUFA 18:1 C | 0,029 g |
| PUFA 18:3 C | 0,11 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 | 2 990 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 4 320 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 14 µg |
| Cryptoxanthine, bêta C | 28 µg |
Other components (8)
| Eau C | 89,6 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 129 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Frequently asked questions
How many calories are in raw cols?
100 g of raw cols has 32 kcal. 1 tasse (36 g): about 12 kcal.
How much protein is in raw cols?
Raw cols contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 1,1 g in 1 tasse (36 g). About 31 % of its calories come from protein. Compared with other autres légumes verts foncés, that is above the median (median 2,9 g).
How many carbs are in raw cols?
Raw cols 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 cols?
Raw cols 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 cols contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (364 % DV), Vitamine C (39 % DV), Folate (B9) (32 % DV), Vitamine A (28 % DV) and calcium (18 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cols?
100 g contains 17 mg of sodium, 0,7 % of the 2,300 mg Daily Value.
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 2709576. 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.