Collards, fresh, cooked, no added fat
Common food
Photo: Wikipedia
Collard greens are large, dark green leaves from the cabbage family, known for their robust, slightly earthy flavor and a texture that turns silky and tender when cooked. This preparation—steamed or boiled without added fat—highlights their natural, mild bitterness and deep, savory notes. Nutritionally, they are a low-calorie powerhouse, packing over 4 grams of fiber and a solid protein boost into every 100-gram serving.
Calorie split: 31% protein · 55% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People cherish collards for their hearty, soulful flavor that forms the backbone of comforting slow-cooked dishes. Their leaves are incredibly versatile, able to be braised, steamed, or chopped into soups, absorbing seasonings beautifully while retaining a satisfying bite.
⚠️ Watch-outs & how to enjoy it better
The natural bitterness and potential toughness can be off-putting if undercooked. Those sensitive to oxalates, which can contribute to kidney stones, should be mindful of portion size. To counteract bitterness, a long, slow cook with a splash of acid like vinegar or lemon juice at the end can brighten the flavor. To reduce oxalates, blanching the collards in a large pot of water and discarding the water before final cooking is effective.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides a notable amount of plant-based protein for a leafy green.
- Very low in calories, making it ideal for volume eating.
- Naturally low in fat and contains minimal sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Collard greens are a member of the same plant species as cabbage, broccoli, and kale (Brassica oleracea), making them all cultivars of the exact same plant.
Full nutrition (USDA data · scales with serving)
| Water | 88.5 g |
| Energy | 34.0 kcal |
| Protein | 3.2 g |
| Total lipid (fat) | 0.65 g |
| Carbohydrate, by difference | 5.8 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 249 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 228 mg |
| Sodium, Na | 143 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 1.4 ug |
| Vitamin C, total ascorbic acid | 26.5 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.76 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 104 ug |
| Folic acid | 0.00 ug |
| Folate, food | 104 ug |
| Folate, DFE | 104 ug |
| Choline, total | 24.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 256 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3046 ug |
| Carotene, alpha | 14.0 ug |
| Cryptoxanthin, beta | 29.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4403 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 469 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Collards, cooked, boiled, drained, with salt — USDA does not publish this profile for Collards.
| Tryptophan | 0.03 g |
| Threonine | 0.07 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.10 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.06 g |
| Valine | 0.10 g |
| Arginine | 0.11 g |
| Histidine | 0.04 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.18 g |
| Glycine | 0.08 g |
| Proline | 0.09 g |
| Serine | 0.07 g |
FAQ
How do I remove the tough center stem from collard leaves?
Fold the leaf in half lengthwise along the stem. Hold the base of the stem with one hand and use your other hand to pull the leafy part away from the stem in a firm, continuous motion.
Why are my collard greens still tough after cooking?
They likely need more time. Collards are a sturdy green and typically require 45 minutes to 1.5 hours of simmering or braising to become fully tender and silky.
Can I eat collard greens raw?
Yes, but they are very tough. To use them raw in salads, very thinly slice or 'massage' the chopped leaves with a bit of acid (like lemon juice) and salt to soften them.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.34 kcal/g · 38% calories from protein · 4.3 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.