Know what’s on your plate
Collards
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 32 kcal —
- Protein 3 g 6%
- Carbohydrate 1.4 g 1%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 0%
- Fibre 4 g 14%
- Sugars 0.5 g —
- Sodium 17 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 251 µg 28%
- Vitamin C 35.3 mg 39%
- Vitamin D 0 µg 0%
- Vitamin E 2.3 mg 15%
- Vitamin K 437 µg 364%
- Thiamin (B1) 0.05 mg 5%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.74 mg 5%
- Pantothenic acid (B5) 0.27 mg 5%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 129 µg 32%
- Vitamin B12 0 µg 0%
- Choline 23.2 mg 4%
Minerals
- Calcium 232 mg 18%
- Iron 0.47 mg 3%
- Magnesium 27 mg 6%
- Phosphorus 25 mg 2%
- Potassium 213 mg 5%
- Zinc 0.21 mg 2%
- Copper 0.05 mg 5%
- Manganese 0.66 mg 29%
- Selenium 1.3 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 32 | 3 g | 1.4 g | 0.6 g |
| 1 × cup, chopped | 36 g | 12 | 1.1 g | 0.5 g | 0.2 g |
| 2 × cup, chopped | 72 g | 23 | 2.2 g | 1 g | 0.4 g |
| ½ × cup, chopped | 18 g | 6 | 0.5 g | 0.3 g | 0.1 g |
| 3 × cup, chopped | 108 g | 35 | 3.3 g | 1.5 g | 0.7 g |
| 4 × cup, chopped | 144 g | 46 | 4.3 g | 2 g | 0.9 g |
Similar foods
- Collard greenraw28 kcal / 100 g
- Collard greens cabbage30 kcal / 100 g
- Frozen collardsboiled, drained36 kcal / 100 g
- Collard green saladraw, with sauce (tomato, onion, parsley, vinegar and oil), unsalted49 kcal / 100 g
- Kaleraw35 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Curly kaleraw33 kcal / 100 g
- Scotch kaleraw42 kcal / 100 g
- Danish kaleraw38 kcal / 100 g
- Savoy cabbageraw27 kcal / 100 g
Questions about Collards
What are collards, and how do you prepare them?
Collards are broad, sturdy leaves in the cabbage family. Rinse well, strip out the tough central ribs, then slice the leaves into ribbons; you can chop the ribs finely and cook them a little longer.
How long should you cook collards?
For tender ribbons, simmer them for about 20–30 minutes in a little stock or water, stirring occasionally. For a quicker side, sauté thinly sliced leaves with garlic for 5–8 minutes until wilted and tender.
Can you eat collards raw in a salad?
Yes. Slice the leaves very thinly, remove the tough ribs and massage them with a little oil and lemon juice for a minute or two to soften them before adding other salad ingredients.
What do collards go well with?
Their earthy, slightly bitter flavour works well with garlic, chilli, vinegar, lemon and smoked flavours. Serve them with beans, cornbread or rice, or cook them slowly in the Southern US dish collard greens with smoked meat.
How should you store fresh collards?
Keep unwashed leaves in a loosely closed bag in the fridge and use them within a few days. Wash just before cooking; cooked collards keep in a covered container in the fridge for about three days.
Can you freeze collards?
Yes. Wash, remove the thick ribs and blanch the leaves in boiling water for about two minutes, then cool them quickly in iced water and drain well. Freeze in portions; cook from frozen or thaw in the fridge.
Can you use kale instead of collards?
Yes, kale works in soups, stews and sautéed sides, but its leaves are usually more tender, so they cook faster. Collards provide 35.3 mg of vitamin C per 100 g, compared with 93.4 mg in kale.
Are collards a source of vitamin K?
Yes. Collards are high in vitamin K, providing 437 µg per 100 g. A chopped handful of about 36 g provides roughly a third of that amount.
Source: USDA FoodData Central 170406 · per 100 g · carbohydrate per EU label, fibre excluded
