Collards
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 32 kcal |
| Protein | 2.7 g |
| Fat | 0.4 g |
| Carbs | 5.4 g |
Collards are large, flat-leafed dark green vegetables in the brassica family, eaten raw in salads or, more commonly, slow-cooked as a side dish — a long-standing staple in Southern American and African cuisines. Per 100 g, raw collards provide 32 kcal, 2.7 g of protein, 0.4 g of fat, 5.4 g of carbohydrates and 3.6 g of dietary fibre, with very little sugar (0.5 g). They are a notable source of vitamin K at 437.1 mcg per 100 g, vitamin A at 251 mcg, and folate at 73 mcg, alongside meaningful amounts of calcium (201 mg) and potassium (213 mg). Collards are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in collards?
Raw collards contain 32 kcal per 100 g, making them a very low-calorie vegetable. A typical cooked serving of around 190 g would contribute roughly 60 kcal before any added fats or seasonings.
How much vitamin K is in collards?
Raw collards contain 437.1 mcg of vitamin K per 100 g, which is exceptionally high relative to most vegetables. This is worth noting for anyone taking anticoagulant medications, as consistent intake matters more than occasional consumption.
Are collards keto-friendly?
Yes, collards are well-suited to a keto diet. With only 5.4 g of carbohydrates and 3.6 g of fibre per 100 g, the net carb content is just 1.8 g per 100 g, keeping them firmly within typical keto limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 32.0 kcal |
| Protein | 2.7 g |
| Fat | 0.37 g |
| Carbs | 5.4 g |
| Sugars | 0.46 g |
| Fiber | 3.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.048 g |
| Monounsaturated | 0.027 g |
| Polyunsaturated | 0.18 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 201 mg |
| Iron | 0.47 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 25.0 mg |
| Potassium | 213 mg |
| Sodium | 17.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.046 mg |
| Manganese | 0.63 mg |
| Selenium | 1.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 251 mcg |
| Retinol | 0 mcg |
| Vitamin C | 35.3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.3 mg |
| Vitamin K | 437 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 0.64 mg |
| Pantothenic acid (B5) | 0.11 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 73.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 23.2 mg |
Other cooking states of Collards
Cooked collards (33 kcal).
