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Collard Greens, Cooked

Collard Greens, Cooked

EverydayCooked

Collard greens are a nutrient-dense leafy vegetable from the Brassica family, traditionally slow-cooked to transform their sturdy, dark green leaves into tender, flavorful greens. When simmered with broth, vinegar, or smoked meats – as is common in Southern U.S. cuisine – they develop a mellow, slightly bitter flavor while retaining significant amounts of vitamins A, C, and K. This cooking method softens their fibrous texture and enhances mineral bioavailability, making them both a culturally significant dish and a low-calorie source of dietary fiber and calcium.

Macro Impact

A 1/2 cup serving contains 31 calories, 3g protein, 5g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 31 calories?
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7 min
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5 min
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4 min
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3 min
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Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1/2 cup (95 g)
Amount per serving
Calories31
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium14mg
1%
Total Carbohydrate5g
2%
Dietary Fiber4g
14%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium134mg
10%
Iron1mg
6%
Potassium111mg
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
5 / 275 g
2%
Fiber
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
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
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
8%
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
3%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
15 / 400 mcg
4%
Vitamin A
361 / 800 mcg
45%
Vitamin C
17 / 83 mg
21%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
387 / 105 mcg
368%
Minerals
Calcium
134 / 1k mg
13%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
8%
Magnesium
20 / 370 mg
5%
Manganese
1 / 2 mg
24%
Phosphorous
30 / 700 mg
4%
Potassium
111 / 3k mg
4%
Selenium
1 / 55 mcg
1%
Sodium
14 / 2.3k mg
1%
Zinc
0 / 10 mg
2%
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
86 g
Caffeine
0 mg
Choline
36 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, cooked, boiled, drained, with salt. USDA Standard Reference, Legacy. Food ID 168523.
  2. 2.Collards, cooked, boiled, drained, without salt. USDA Standard Reference, Legacy. Food ID 170407.

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.

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