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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 per 100-gram serving 33
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.65 grams
Serving Size ⓘ Serving sizes are 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/ 450mg
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 RAE ⓘHigher in Vitamin A RAE 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium: 141 mg of 1,000 mg 14%
Iron: 1.13 mg of 8 mg 14%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 32 mg of 700 mg 5%
Potassium: 117 mg of 3,400 mg 3%
Sodium: 15 mg of 2,300 mg 1%
Zinc: 0.23 mg of 11 mg 2%
Copper: 0.051 mg of 1 mg 6%
Manganese: 0.51 mg of 2 mg 22%
Selenium: 0.5 µg of 55 µg 1%

Mineral chart - relative view

Calcium
141 mg
TOP 16%
Manganese
0.51 mg
TOP 37%
Iron
1.13 mg
TOP 56%
Magnesium
21 mg
TOP 57%
Potassium
117 mg
TOP 79%
Copper
0.051 mg
TOP 79%
Sodium
15 mg
TOP 83%
Zinc
0.23 mg
TOP 83%
Phosphorus
32 mg
TOP 83%
Selenium
0.5 µg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A: 7600 IU of 5,000 IU 152%
Vitamin E : 0.88 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 18.2 mg of 90 mg 20%
Vitamin B1: 0.04 mg of 1 mg 3%
Vitamin B2: 0.106 mg of 1 mg 8%
Vitamin B3: 0.575 mg of 16 mg 4%
Vitamin B5: 0.218 mg of 5 mg 4%
Vitamin B6: 0.128 mg of 1 mg 10%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 38.4 mg of 550 mg 7%
Vitamin K: 406.6 µg of 120 µg 339%

Vitamin chart - relative view

Vitamin A
7600 IU
TOP 10%
Vitamin C
18.2 mg
TOP 20%
Vitamin K
406.6 µg
TOP 41%
Vitamin E
0.88 mg
TOP 48%
Folate
16 µg
TOP 52%
Vitamin B6
0.128 mg
TOP 59%
Vitamin B2
0.106 mg
TOP 67%
Choline
38.4 mg
TOP 68%
Vitamin B3
0.575 mg
TOP 76%
Vitamin B1
0.04 mg
TOP 78%
Vitamin B5
0.218 mg
TOP 80%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 6% 89%
Protein:
Daily Value: 5%
2.71 g of 50 g
5%
Fats:
Daily Value: 1%
0.72 g of 65 g
1%
Carbs:
Daily Value: 2%
5.65 g of 300 g
2%
Water:
Daily Value: 5%
90.18 g of 2,000 g
5%
Other:
0.74 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 22% 19% 15% 15% 8% 13% 18% 18%
Tryptophan: 27 mg of 280 mg 10%
Threonine: 74 mg of 1,050 mg 7%
Isoleucine: 86 mg of 1,400 mg 6%
Leucine: 130 mg of 2,730 mg 5%
Lysine: 101 mg of 2,100 mg 5%
Methionine: 28 mg of 1,050 mg 3%
Phenylalanine: 75 mg of 1,750 mg 4%
Valine: 104 mg of 1,820 mg 6%
Histidine: 40 mg of 700 mg 6%

Fat type information

19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g

Fiber content ratio for Collard Greens

7% 71% 22%
Sugar: 0.4 g
Fiber: 4 g
Other: 1.25 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 2.71g 6% 73% Equal to BroccoliBroccoli
Fats 0.72g 1% 77% 46.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 18.2mg 20% 20% 2.9 times less than LemonLemon
Net carbs 1.65g N/A 67% 32.8 times less than ChocolateChocolate
Carbs 5.65g 2% 58% 5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.13mg 14% 56% 2.3 times less than Beef broiledBeef broiled
Calcium 141mg 14% 16% 1.1 times more than MilkMilk
Potassium 117mg 3% 79% 1.3 times less than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
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 7600IU 152% 10% 2.2 times less than CarrotCarrot
Vitamin A RAE 380µg 42% 22%
Vitamin E 0.88mg 6% 48% 1.7 times less than KiwifruitKiwifruit
Selenium 0.5µg 1% 89%
Manganese 0.51mg 22% 37%
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 seedSunflower seed
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 406.6µg 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 sproutBrussels sprout
Saturated Fat 0.05g 0% 86% 125.4 times less than Beef broiledBeef broiled
Choline 38.4mg 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*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 15mg
2%
Total Carbohydrate 6g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 141mg 14%

Iron 1mg 13%

Potassium 117mg 3%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.