USDA reference food · Vegetables and Vegetable Products
Collards, frozen, chopped, cooked, boiled, drained, with salt
1 cup, chopped of collards, frozen, chopped, cooked, boiled, drained, with salt (170 g) has 60 calories, 5g of protein, 0.5g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 168524). It is one of 17 USDA descriptions of collards.
FoodData Central 168524, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3g
- more than 30% of 8,218 USDA reference foods
- Calories per 100 g
- 36
- more than 9% of reference foods
- Fiber per 100 g
- 2.8g
- more than 78% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168524); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K1,059 µg in 1 cup, chopped (170 g), 883% of the Daily Value
- Vitamin A978 µg RAE in 1 cup, chopped (170 g), 109% of the Daily Value
- Vitamin C45 mg in 1 cup, chopped (170 g), 50% of the Daily Value
- Manganese1.1 mg in 1 cup, chopped (170 g), 49% of the Daily Value
- Folate129 µg DFE in 1 cup, chopped (170 g), 32% of the Daily Value
- Riboflavin0.2 mg in 1 cup, chopped (170 g), 15% of the Daily Value
- Vitamin E2.1 mg in 1 cup, chopped (170 g), 14% of the Daily Value
- Choline77 mg in 1 cup, chopped (170 g), 14% of the Daily Value
- Magnesium51 mg in 1 cup, chopped (170 g), 12% of the Daily Value
- Vitamin B60.2 mg in 1 cup, chopped (170 g), 11% of the Daily Value
- Copper0.1 mg in 1 cup, chopped (170 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168524), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 65% carbohydrate, 8% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 36.0 | 9% |
| Protein | 2.97 g | 30% |
| Total fat | 0.41 g | 20% |
| Carbohydrate | 7.10 g | 49% |
| Fiber | 2.80 g | 78% |
| Total sugars | 0.57 g | 43% |
| Sodium | 286 mg | 72% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (66)
The portion is 1 cup, chopped (170 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.05 g | 2.97 g | 10% |
| Total lipid (fat) | 0.70 g | 0.41 g | 1% |
| Carbohydrate, by difference | 12.1 g | 7.10 g | 4% |
| Ash | 1.78 g | 1.05 g | |
| Energy | 61.2 kcal | 36.0 kcal | |
| Water | 150 g | 88.5 g | |
| Total Sugars | 0.97 g | 0.57 g | |
| Fiber, total dietary | 4.76 g | 2.80 g | 17% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.068 g | 0.040 g | 0% |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 357 mg | 210 mg | 27% |
| Iron, Fe | 1.90 mg | 1.12 mg | 11% |
| Magnesium, Mg | 51.0 mg | 30.0 mg | 12% |
| Phosphorus, P | 45.9 mg | 27.0 mg | 4% |
| Potassium, K | 427 mg | 251 mg | 9% |
| Sodium, Na | 486 mg | 286 mg | 21% |
| Zinc, Zn | 0.46 mg | 0.27 mg | 4% |
| Copper, Cu | 0.093 mg | 0.055 mg | 10% |
| Manganese, Mn | 1.13 mg | 0.66 mg | 49% |
| Selenium, Se | 2.55 µg | 1.50 µg | 5% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 978 µg | 575 µg | 109% |
| Carotene, beta | 11,591 µg | 6,818 µg | |
| Carotene, alpha | 216 µg | 127 µg | |
| Vitamin E (alpha-tocopherol) | 2.13 mg | 1.25 mg | 14% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 47.6 µg | 28.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 18,527 µg | 10,898 µg | |
| Vitamin C, total ascorbic acid | 44.9 mg | 26.4 mg | 50% |
| Thiamin | 0.080 mg | 0.047 mg | 7% |
| Riboflavin | 0.20 mg | 0.12 mg | 15% |
| Niacin | 1.08 mg | 0.64 mg | 7% |
| Pantothenic acid | 0.20 mg | 0.12 mg | |
| Vitamin B-6 | 0.19 mg | 0.11 mg | 11% |
| Folate, total | 129 µg | 76.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 76.7 mg | 45.1 mg | 14% |
| Vitamin K (phylloquinone) | 1,059 µg | 623 µg | 883% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 129 µg | 76.0 µg | |
| Folate, DFE | 129 µg | 76.0 µg | 32% |
| Betaine | 0.34 mg | 0.20 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.065 g | 0.038 g | |
| Threonine | 0.18 g | 0.10 g | |
| Isoleucine | 0.21 g | 0.12 g | |
| Leucine | 0.31 g | 0.18 g | |
| Lysine | 0.24 g | 0.14 g | |
| Methionine | 0.068 g | 0.040 g | |
| Cystine | 0.051 g | 0.030 g | |
| Phenylalanine | 0.18 g | 0.10 g | |
| Tyrosine | 0.14 g | 0.080 g | |
| Valine | 0.25 g | 0.14 g | |
| Arginine | 0.26 g | 0.15 g | |
| Histidine | 0.097 g | 0.057 g | |
| Alanine | 0.22 g | 0.13 g | |
| Aspartic acid | 0.39 g | 0.23 g | |
| Glutamic acid | 0.42 g | 0.25 g | |
| Glycine | 0.19 g | 0.11 g | |
| Proline | 0.21 g | 0.13 g | |
| Serine | 0.16 g | 0.095 g |
Source: USDA FoodData Central, FDC 168524: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat collards
USDA lists 17 preparations of collards. The collards page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov