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Collard Greens nutrition: calories, carbs, GI, protein, fiber, fats

Collards, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Collard Greens

Collard Greens
Calories  ⓘ Calories for selected serving 33 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, chopped (190 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.3 (alkaline)
Oxalates  ⓘ Raw https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ 450 mg
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 16% Calcium ⓘHigher in Calcium content than 84% of foods
TOP 20% Vitamin C ⓘHigher in Vitamin C content than 80% of foods
TOP 21% Fiber ⓘHigher in Fiber content than 79% of foods
TOP 22% Vitamin A ⓘHigher in Vitamin A content than 78% of foods

Collard Greens calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 33
Calories in 1 cup, chopped 63 190 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 42% 42% 15% 14% 10% 2% 6.3% 17% 67% 2.7%
Calcium: 423mg of 1,000mg 42%
Iron: 3.4mg of 8mg 42%
Magnesium: 63mg of 420mg 15%
Phosphorus: 96mg of 700mg 14%
Potassium: 351mg of 3,400mg 10%
Sodium: 45mg of 2,300mg 2%
Zinc: 0.69mg of 11mg 6.3%
Copper: 0.15mg of 1mg 17%
Manganese: 1.5mg of 2mg 67%
Selenium: 1.5µg of 55µg 2.7%

Mineral chart - relative view

141 mg
TOP 16%
0.51 mg
TOP 37%
1.1 mg
TOP 56%
21 mg
TOP 57%
117 mg
TOP 79%
0.05 mg
TOP 79%
15 mg
TOP 83%
0.23 mg
TOP 83%
32 mg
TOP 83%
0.5 µg
TOP 89%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 456% 18% 0% 61% 10% 24% 11% 13% 30% 12% 0% 21% 1017%
Vitamin A: 22800IU of 5,000IU 456%
Vitamin E: 2.6mg of 15mg 18%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 55mg of 90mg 61%
Vitamin B1: 0.12mg of 1mg 10%
Vitamin B2: 0.32mg of 1mg 24%
Vitamin B3: 1.7mg of 16mg 11%
Vitamin B5: 0.65mg of 5mg 13%
Vitamin B6: 0.38mg of 1mg 30%
Folate: 48µg of 400µg 12%
Vitamin B12: 0µg of 2µg 0%
Choline: 115mg of 550mg 21%
Vitamin K: 1220µg of 120µg 1017%

Vitamin chart - relative view

7600 IU
TOP 10%
18 mg
TOP 20%
407 µg
TOP 41%
0.88 mg
TOP 48%
16 µg
TOP 52%
0.13 mg
TOP 59%
0.11 mg
TOP 67%
38 mg
TOP 68%
0.58 mg
TOP 76%
0.04 mg
TOP 78%
0.22 mg
TOP 80%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 6% 89%
Protein:
Daily Value: 5%
2.7 g of 50 g
2.7 g (5% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 2%
5.7 g of 300 g
5.7 g (2% of DV )
Water:
Daily Value: 5%
90.2 g of 2,000 g
90.2 g (5% of DV )
Other:
0.7 g
0.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 29% 21% 18% 14% 14% 8% 13% 17% 17%
Tryptophan: 81mg of 280mg 29%
Threonine: 222mg of 1,050mg 21%
Isoleucine: 258mg of 1,400mg 18%
Leucine: 390mg of 2,730mg 14%
Lysine: 303mg of 2,100mg 14%
Methionine: 84mg of 1,050mg 8%
Phenylalanine: 225mg of 1,750mg 13%
Valine: 312mg of 1,820mg 17%
Histidine: 120mg of 700mg 17%

Fat type information

19% 11% 70%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.17 g

Fiber content ratio for Collard Greens

7% 71% 22%
Sugar: 0.4 g
Fiber: 4 g
Other: 1.3 g

All nutrients for Collard Greens per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 33kcal 2% 93% 1.4 times less than OrangeOrange
Protein 2.7g 6% 73% Equal to BroccoliBroccoli
Fats 0.72g 1% 77% 46.3 times less than CheeseCheese
Vitamin C 18mg 20% 20% 2.9 times less than LemonLemon
Net carbs 1.7g N/A 67% 32.8 times less than ChocolateChocolate
Carbs 5.7g 2% 58% 5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 21mg 5% 57% 6.7 times less than AlmondsAlmonds
Calcium 141mg 14% 16% 1.1 times more than MilkMilk
Potassium 117mg 3% 79% 1.3 times less than CucumberCucumber
Iron 1.1mg 14% 56% 2.3 times less than Beef broiledBeef broiled
Sugar 0.4g N/A 72% 22.4 times less than Coca-ColaCoca-Cola
Fiber 4g 16% 21% 1.7 times more than OrangeOrange
Copper 0.05mg 6% 79% 2.8 times less than ShiitakeShiitake
Zinc 0.23mg 2% 83% 27.4 times less than Beef broiledBeef broiled
Phosphorus 32mg 5% 83% 5.7 times less than Chicken meatChicken meat
Sodium 15mg 1% 83% 32.7 times less than White BreadWhite Bread
Vitamin A 380µg 42% 22%
Vitamin E 0.88mg 6% 48% 1.7 times less than KiwiKiwi
Manganese 0.51mg 22% 37%
Selenium 0.5µg 1% 89%
Vitamin B1 0.04mg 3% 78% 6.7 times less than Pea rawPea raw
Vitamin B2 0.11mg 8% 67% 1.2 times less than AvocadoAvocado
Vitamin B3 0.58mg 4% 76% 16.6 times less than Turkey meatTurkey meat
Vitamin B5 0.22mg 4% 80% 5.2 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 407µg 339% 41% 4 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 16µg 4% 52% 3.8 times less than Brussels sproutsBrussels sprouts
Saturated Fat 0.05g 0% 86% 125.4 times less than Beef broiledBeef broiled
Choline 38mg 7% 68%
Monounsaturated Fat 0.03g N/A 88% 376.9 times less than AvocadoAvocado
Polyunsaturated fat 0.17g N/A 80% 272.7 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 9.7 times less than Beef broiledBeef broiled
Isoleucine 0.09mg 0% 91% 10.6 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 92% 18.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.5 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.4 times less than QuinoaQuinoa
Phenylalanine 0.08mg 0% 92% 8.9 times less than EggEgg
Valine 0.1mg 0% 91% 19.5 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 18.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 33
% Daily Value*
1.1%
Total Fat 0.72g
0.21%
Saturated Fat 0.05g
0
Trans Fat 0g
0
Cholesterol 0mg
0.65%
Sodium 15mg
1.9%
Total Carbohydrate 5.7g
16%
Dietary Fiber 4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.7g
Vitamin D 0mcg 0

Calcium 141mg 14%

Iron 1.1mg 14%

Potassium 117mg 3.4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Collard Greens nutrition infographic

Collard Greens nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.