Food · Vegetables and Vegetable Products

Collards nutrition facts

A typical portion of collards (1 cup, chopped; 36 g, raw (SR Legacy)) has 10 calories and 1g of protein (USDA FoodData Central). USDA lists 17 descriptions of it: per 100 g they range from 32 calories (raw) to 61 (fresh, cooked with oil).

Nutrition Facts

Serving size1 cup, chopped (36g)

AmountPortion

Amount per serving

Calories10

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 5mg0%

Total Carbohydrate 2g1%

Dietary Fiber 1g5%

Total Sugars 0g

Includes Added Sugars not declared

Protein 1g2%

Vitamin D 0mcg0%

Calcium 80mg6%

Iron 0.2mg1%

Potassium 80mg2%

* 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 for Collards, raw, 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: 32; more than 8% of reference foods
Sodium per 100 g: 17mg; more than 21% of reference foods

1 cup, chopped weighs 36 g in USDA's record for Collards, raw (FDC 170406); across 5 records of collards USDA weighs it at 36 to 190 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 55% carbohydrate, 14% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin K157 µg in 1 cup, chopped (36 g), 131% of the Daily Value
Vitamin C13 mg in 1 cup, chopped (36 g), 14% of the Daily Value
Folate46 µg DFE in 1 cup, chopped (36 g), 12% of the Daily Value
Manganese0.2 mg in 1 cup, chopped (36 g), 10% of the Daily Value
Vitamin A90 µg RAE in 1 cup, chopped (36 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 170406), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of collards USDA describes

Fresh, cooked with oil has the most calories per 100 g (61); the fewest: Raw (SR Legacy) (32)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 17 USDA descriptions of collards, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Collards, raw (SR Legacy)Same values: Collards, raw	32	3 g	0.6 g	17 mg
Collards, fresh, cooked, no added fat	34	3.2 g	0.7 g	143 mg
Collards, fresh, cooked with butter or margarine	54	3.2 g	3 g	157 mg
Collards, NS as to form, cookedSame values: Collards, fresh, cooked, fat added, NS as to fat type	58	3.2 g	3.4 g	148 mg
Collards, fresh, cooked with oil	61	3.1 g	3.8 g	139 mg
Collards, frozen, chopped, cooked, boiled, drained, with salt	36	3 g	0.4 g	286 mg
Collards, frozen, chopped, cooked, boiled, drained, without salt	36	3 g	0.4 g	50 mg
Collards, raw (Foundation)	39	3 g	0.8 g	18 mg
Collards, frozen, cooked, no added fat	36	3 g	0.4 g	166 mg
Collards, frozen, cooked with butter or margarine	55	2.9 g	2.6 g	178 mg
Collards, frozen, cooked, fat added, NS as to fat type	58	2.9 g	2.9 g	169 mg
Collards, frozen, cooked with oil	61	2.9 g	3.3 g	161 mg
Collards, cooked, boiled, drained, with salt	33	2.7 g	0.7 g	252 mg
Collards, cooked, boiled, drained, without salt	33	2.7 g	0.7 g	15 mg
Collards, frozen, chopped, unprepared	33	2.7 g	0.4 g	48 mg

Every nutrient in this record (88)

The portion is 1 cup, chopped (36 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.09 g	3.02 g	2%
Total lipid (fat)	0.22 g	0.61 g	0%
Carbohydrate, by difference	1.95 g	5.42 g	1%
Ash	0.48 g	1.32 g
Energy	11.5 kcal	32.0 kcal
Alcohol, ethyl	0 g	0 g
Water	32.3 g	89.6 g
Total Sugars	0.17 g	0.46 g
Fiber, total dietary	1.44 g	4.00 g	5%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.020 g	0.055 g	0%
Fatty acids, total monounsaturated	0.011 g	0.030 g
Fatty acids, total polyunsaturated	0.072 g	0.20 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	83.5 mg	232 mg	6%
Iron, Fe	0.17 mg	0.47 mg	1%
Magnesium, Mg	9.72 mg	27.0 mg	2%
Phosphorus, P	9.00 mg	25.0 mg	1%
Potassium, K	76.7 mg	213 mg	2%
Sodium, Na	6.12 mg	17.0 mg	0%
Zinc, Zn	0.076 mg	0.21 mg	1%
Copper, Cu	0.017 mg	0.046 mg	2%
Manganese, Mn	0.24 mg	0.66 mg	10%
Selenium, Se	0.47 µg	1.30 µg	1%

Vitamins (25)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	90.4 µg	251 µg	10%
Carotene, beta	1,077 µg	2,991 µg
Carotene, alpha	5.04 µg	14.0 µg
Vitamin E (alpha-tocopherol)	0.81 mg	2.26 mg	5%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	10.1 µg	28.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,556 µg	4,323 µg
Vitamin C, total ascorbic acid	12.7 mg	35.3 mg	14%
Thiamin	0.019 mg	0.054 mg	2%
Riboflavin	0.047 mg	0.13 mg	4%
Niacin	0.27 mg	0.74 mg	2%
Pantothenic acid	0.096 mg	0.27 mg
Vitamin B-6	0.059 mg	0.17 mg	3%
Folate, total	46.4 µg	129 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	8.35 mg	23.2 mg	2%
Vitamin K (phylloquinone)	157 µg	437 µg	131%
Folic acid	0 µg	0 µg
Folate, food	46.4 µg	129 µg
Folate, DFE	46.4 µg	129 µg	12%
Betaine	0.14 mg	0.40 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
Tryptophan	0.011 g	0.031 g
Threonine	0.031 g	0.086 g
Isoleucine	0.036 g	0.10 g
Leucine	0.054 g	0.15 g
Lysine	0.042 g	0.12 g
Methionine	0.012 g	0.033 g
Cystine	0.0090 g	0.025 g
Phenylalanine	0.031 g	0.087 g
Tyrosine	0.024 g	0.066 g
Valine	0.043 g	0.12 g
Arginine	0.045 g	0.13 g
Histidine	0.017 g	0.047 g
Alanine	0.038 g	0.10 g
Aspartic acid	0.067 g	0.19 g
Glutamic acid	0.073 g	0.20 g
Glycine	0.034 g	0.094 g
Proline	0.038 g	0.10 g
Serine	0.028 g	0.078 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.00072 g	0.0020 g
SFA 14:0	0.00072 g	0.0020 g
SFA 16:0	0.017 g	0.046 g
SFA 18:0	0.00072 g	0.0020 g
MUFA 18:1	0.010 g	0.029 g
PUFA 18:2	0.030 g	0.082 g
PUFA 18:3	0.039 g	0.11 g
PUFA 20:4	0.00072 g	0.0020 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 170406: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in collards?

10 in 1 cup, chopped (36 g) of raw (SR Legacy); 32 to 61 per 100 g across USDA's descriptions.

How much protein is in collards?

1g in 1 cup, chopped; 3 g per 100 g.

How much sodium is in collards?

5mg in 1 cup, chopped; 17 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov