Collards, frozen, cooked, fat added, NS as to fat type
Common food
Photo: Wikipedia
Frozen collards, cooked with a bit of fat, offer a tender, earthy, and slightly bitter green with a rich, savory depth. This preparation yields a soft, silky texture, distinct from the slight chew of fresh greens. Nutritionally, they are a low-calorie powerhouse, providing a solid dose of protein and fiber for a vegetable.
Calorie split: 18% protein · 42% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love collards for their robust, soulful flavor that pairs beautifully with smoky meats, vinegar, and spices. They are a cornerstone of Southern US and West African cuisines, cherished for their ability to transform simple ingredients into a deeply satisfying, comforting dish.
⚠️ Watch-outs & how to enjoy it better
The natural bitterness can be off-putting to some, and the oxalate content may concern those prone to kidney stones. To counteract bitterness, add a splash of vinegar or lemon juice during cooking; to manage oxalates, boil the greens first and discard the water before adding fat and seasonings.
Key benefits
- Excellent source of dietary fiber (2.7g per 100g)
- Good plant-based protein (2.88g per 100g)
- Very low in sugar (0.56g per 100g)
- Low calorie (58 kcal per 100g)
- Rich in vitamins A, K, and C (inherent to collards)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Collards are one of the oldest members of the cabbage family, with records of their cultivation dating back to ancient Greece and Rome, long before kale or broccoli became common.
Full nutrition (USDA data · scales with serving)
| Water | 86.0 g |
| Energy | 58.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 0.56 g |
| Calcium, Ca | 204 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 26.0 mg |
| Potassium, K | 243 mg |
| Sodium, Na | 169 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 25.6 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.61 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 74.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 74.0 ug |
| Folate, DFE | 74.0 ug |
| Choline, total | 43.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 568 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 6605 ug |
| Carotene, alpha | 123 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10550 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 605 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.72 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.93 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.20 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 | 2.0 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
Are frozen collards as nutritious as fresh?
Yes, frozen collards are often just as nutritious, if not more so, because they are typically flash-frozen at peak ripeness, preserving vitamins. The cooking process and added fat will slightly alter the nutrient profile but not diminish its overall value.
What is the best way to reduce the bitterness of collards?
Add an acidic ingredient like apple cider vinegar, lemon juice, or a tomato-based sauce during cooking. A small amount of sugar or a sweetener can also help balance the bitterness without overpowering the flavor.
How do I store leftover cooked collards?
Store them in an airtight container in the refrigerator for up to 4 days. You can also freeze them for up to 3 months, though the texture may become softer upon reheating.
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 0.58 kcal/g · 20% calories from protein · 2.7 g fiber · 0.6 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: 0.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.