Collards, NS as to form, cooked
Common food
Photo: Wikipedia
Collards are a sturdy, dark leafy green with a deep, earthy flavor and a satisfyingly tender, slightly chewy texture when cooked. Nutritionally, they are a low-calorie powerhouse, delivering a solid dose of protein and fiber for a vegetable. Their robust leaves hold up beautifully to long cooking, making them a staple in hearty, savory dishes.
Calorie split: 19% protein · 34% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love collards for their ability to absorb rich, savory flavors from broths, smoked meats, and seasonings while maintaining a pleasant, toothsome bite. They are a cultural cornerstone in Southern U.S. cuisine, often served as a symbol of good luck and prosperity on New Year's Day.
⚠️ Watch-outs & how to enjoy it better
Collards contain oxalates, which can contribute to kidney stone formation in susceptible individuals. To reduce oxalate content, boil the leaves in a large pot of water and drain before adding to your final dish. Their earthy flavor can be bitter to some palates; pairing with a splash of vinegar or lemon juice can brighten and balance the taste.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides plant-based protein for muscle maintenance.
- Low in calories and sugar, supporting weight management.
- Rich in vitamins K, A, and C (implied by dark green leaf profile).
- Contains minerals like calcium and manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'collard' likely derives from the Old English word 'coleworts,' a term for non-heading cabbage varieties.
Full nutrition (USDA data · scales with serving)
| Water | 86.1 g |
| Energy | 58.0 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 5.7 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.48 g |
| Calcium, Ca | 242 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 26.0 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 148 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 1.4 ug |
| Vitamin C, total ascorbic acid | 25.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.73 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 101 ug |
| Folic acid | 0.00 ug |
| Folate, food | 101 ug |
| Folate, DFE | 101 ug |
| Choline, total | 24.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 260 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 2963 ug |
| Carotene, alpha | 14.0 ug |
| Cryptoxanthin, beta | 28.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4275 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 457 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 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 | 0.07 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.96 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.99 g |
| PUFA 18:2 | 0.78 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
How do I prepare collard greens to reduce bitterness?
Remove the tough central stems, slice the leaves, and consider blanching them in boiling water for a few minutes before sautéing or braising. Adding a pinch of sugar or a splash of apple cider vinegar during cooking can also mellow the bitterness.
Are collard greens a good source of calcium?
Yes, they are one of the better plant-based sources of calcium. However, their oxalate content can reduce absorption. Cooking them and pairing with a source of vitamin D (like sunlight or fortified foods) can help.
Can I eat collard greens raw?
While traditionally cooked, young, tender collard leaves can be used raw in salads or smoothies. Massaging the raw leaves with a little oil or acid can help soften their texture.
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 · 22% calories from protein · 4.2 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: 0.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.