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Collard Greens

Collard Greens

EverydayFresh

Collard greens are a nutrient-dense leafy vegetable belonging to the Brassica family, closely related to kale and cabbage. Their broad, dark green leaves have a sturdy texture that softens through slow-cooking methods like braising or stewing, often prepared with smoked meats in traditional Southern U.S. cuisine. Rich in vitamins A, C, and K, they provide substantial calcium and fiber while remaining low in calories, making them ideal for heart-healthy and weight-conscious diets.

Macro Impact

A 1 cup serving contains 12 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 12 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
2 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (36 g)
Amount per serving
Calories12
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium6mg
0%
Total Carbohydrate2g
1%
Dietary Fiber1g
5%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium84mg
6%
Iron0.2mg
1%
Potassium77mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
46 / 400 mcg
12%
Vitamin A
90 / 800 mcg
11%
Vitamin C
13 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
157 / 105 mcg
150%
Minerals
Calcium
84 / 1k mg
8%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
1%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
12%
Phosphorous
9 / 700 mg
1%
Potassium
77 / 3k mg
3%
Selenium
1 / 55 mcg
1%
Sodium
6 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
32 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Collards, raw. USDA Foundational Foods. FDC ID 2685574.
  2. 2.Collards, raw. USDA Standard Reference, Legacy. Food ID 170406.
  3. 3.Collards, raw. Canadian Nutrient File. Food ID 2063.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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