Food guide

Collard Greens

A sturdy brassica leaf with high vitamin K, calcium and cholesterol-binding fibre.

VegetablesNutrient-DenseFibre-Rich

Collard Greens, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of collard greens, cooked for fair comparison. Typical serving: 100 g cooked — 33 kcal per 100 g serving.

Nutrition information for Collard Greens
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	33 kcal	33 kcal	100 kcal
Protein	2.7 g	2.7 g	8.2 g
Carbohydrate	5.4 g	5.4 g	16.4 g
Fat	0.7 g	0.7 g	2.1 g
Fibre	4 g	4 g	12.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of collard greens, with a typical serving and FDA Daily Value for adults.

Micronutrients for Collard Greens
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	380 µg	380 µg	42%
Vitamin C	18.2 mg	18.2 mg	20%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.88 mg	0.88 mg	6%
Vitamin K	407 µg	407 µg	339%
Thiamin	0.04 mg	0.04 mg	3%
Riboflavin	0.11 mg	0.11 mg	8%
Niacin	0.57 mg	0.57 mg	4%
Vitamin B6	0.13 mg	0.13 mg	8%
Folate	16 µg	16 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.22 mg	0.22 mg	4%
Choline	38.4 mg	38.4 mg	7%
Minerals
Calcium	141 mg	141 mg	11%
Iron	1.1 mg	1.1 mg	6%
Magnesium	21 mg	21 mg	5%
Phosphorus	32 mg	32 mg	3%
Potassium	117 mg	117 mg	2%
Sodium	15 mg	15 mg	<1%
Zinc	0.23 mg	0.23 mg	2%
Selenium	0.5 µg	0.5 µg	<1%
Copper	0.051 mg	0.051 mg	6%
Manganese	0.51 mg	0.51 mg	22%

Source: USDA FoodData Central — Collards, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat collard greens?

High fibre content for a leafy green.
Holds its texture through long cooking.
Inexpensive source of calcium and vitamin A.

How to include it

Braise slowly with garlic, stock and a splash of vinegar.
Shred finely and stir-fry with chilli.
Use large leaves as wraps in place of tortillas.

Things to consider

Thick stems need removing or long cooking.
Very high vitamin K — keep intake steady on warfarin.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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Kale, raw

A brassica leaf with extreme vitamin K density plus vitamins A and C for almost no calories.

kcal: 49
protein: 4.3 g
fibre: 3.6 g

per 100 g · Typical serving: 100 g raw

Swiss Chard, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesNutrient-Dense

Swiss Chard, cooked

A magnesium and vitamin K powerhouse with edible stems that cook like celery.

kcal: 20
protein: 1.9 g
fibre: 2.1 g

per 100 g · Typical serving: 1 cup cooked (175 g)

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Cabbage, raw

One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.

kcal: 25
protein: 1.2 g
fibre: 2.5 g

per 100 g · Typical serving: 1 cup shredded, raw (89 g)

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