Calories in Cols, brut
Generic food Raw Légumes
Cols, brut contains 32 kcal per 100 g. A typical serving of 1 tasse, hachée (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 légumes et produits végétaux on FoodFactly (35 kcal per 100 g).
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).
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 % |
| Vitamine A ? | 251 µg | 28 % |
| Vitamine C M | 35,3 mg | 39 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E M | 2,3 mg | 15 % |
| Vitamine K M | 437 µg | 364 % |
| Thiamine (B1) M | 0,054 mg | 5 % |
| Riboflavine (B2) M | 0,13 mg | 10 % |
| Niacine (B3) M | 0,74 mg | 5 % |
| Acide pantothénique (B5) M | 0,27 mg | 5 % |
| Vitamine B6 M | 0,17 mg | 10 % |
| Folate (B9) C | 129 µg | 32 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline I | 23,2 mg | 4 % |
| Calcium M | 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 % |
| Manganèse C | 0,66 mg | 29 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber4 gin the top quarter of légumes et produits végétaux (median 2,2 g)
- Sugars0,46 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,61 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,055 gabove the median for légumes et produits végétaux (median 0,052 g)
- Sodium17 mgbelow the median for légumes et produits végétaux (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)
| Graisses monoinsaturées I | 0,03 g |
|---|---|
| Graisses polyinsaturées I | 0,2 g |
Amino acids (18)
| Tryptophane I | 0,031 g |
|---|---|
| Thréonine I | 0,086 g |
| Isoléucine I | 0,1 g |
| Leucine I | 0,15 g |
| Lysine I | 0,12 g |
| Méthionine I | 0,033 g |
| Cystine I | 0,025 g |
| Phénylalanine 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 |
| Acide aspartique I | 0,19 g |
| Acide glutamique I | 0,2 g |
| Glycine I | 0,094 g |
| Proline I | 0,11 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) I | 0,082 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| CFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 I | 0,002 g |
| SFA 14:0 I | 0,002 g |
| CFA 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)
| Bêta-carotène M | 2 991 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 4 323 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 14 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 28 µg |
Other components (12)
| Eau C | 89,6 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 1,3 g |
| Théobromine Z | 0 mg |
| Énergie C | 133 kJ |
| Vitamine A, UI ? | 5 019 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 129 µg |
| Bétaïne I | 0,4 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée 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 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, 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, frais, cuits, pas de gras ajouté Cooked | 34 | 3,2 g | 5,8 g | 0,65 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 |
|---|---|---|---|---|
| Kale, brut Raw | 35 | 2,9 g | 4,4 g | 1,5 g |
| Brocoli, brut Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Verts de betteraves, brut Raw | 22 | 2,2 g | 4,3 g | 0,13 g |
| Persil, frais Raw | 36 | 3 g | 6,3 g | 0,79 g |
| Verts chicorés, brut Raw | 23 | 1,7 g | 4,7 g | 0,3 g |
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Verts moutardes, brut Raw | 27 | 2,9 g | 4,7 g | 0,42 g |
| Quartiers d'agneau, brut 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 cols?
100 g of raw cols has 32 kcal. 1 tasse, hachée (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, hachée (36 g). About 31 % of its calories come from protein. Compared with other légumes et produits végétaux, that is among the highest quarter (median 2 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), manganèse (29 % DV) and Vitamine A (28 % 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.
Does cols have the same nutrition raw and cooked?
No. Per 100 g, cols, brut has 32 kcal, while cols, cuits, bouillie, égouttés, avec sel 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 1 avril 2019. 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: SR Legacy, record 170406. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. 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.