Food guide

Cooked Collard Greens

Cooked Collard Greens is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

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

Nutrition information for Cooked 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	5.7 g	5.7 g	17.3 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 cooked collard greens, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cooked 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 cooked collard greens?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cooked Collard Greens is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

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