Collards

Collards, cooked, boiled, drained, without salt

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, chopped (190g)

Amount per serving

Calories

63

% Daily Value *

Total Fat 1.4g

2%

Saturated Fat 0.1g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 29mg

1%

Total Carbohydrate 10.7g

4%

Dietary Fiber 7.6g

27%

Total Sugars 0.8g

Protein 5.1g

Vitamin D 0 IU

0%

Calcium 268mg

21%

Iron 2mg

12%

Potassium 222mg

5%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

38%

34.6 mg

Thiamin

6%

0.08 mg

Riboflavin

15%

0.2 mg

Niacin

7%

1.09 mg

Pantothenic Acid

8%

0.41 mg

Vitamin B6

14%

0.24 mg

Folate

30.4 mcg

Folic Acid

0 mcg

Food Folate

30.4 mcg

Fortified Folate

30.4 mcg

Choline

13%

73 mg

Betaine

0.38 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

80%

722 mcg

Retinol

0 mcg

Beta Carotene

8570 mcg

Alpha Carotene

129 mcg

Beta Cryptoxanthin

49.4 mcg

Vitamin A IU

289%

14400 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

11800 mcg

Vitamin E

11%

1.67 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

644%

773 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

21%

268 mg

Iron

12%

2.15 mg

Magnesium

10%

39.9 mg

Phosphorus

5%

60.8 mg

Potassium

5%

222 mg

Sodium

1%

28.5 mg

Zinc

4%

0.44 mg

Copper

11%

0.1 mg

Manganese

42%

0.97 mg

Selenium

2%

0.95 mcg

Fluoride

Iodine

Fat

2%

1.37 g

Saturated Fat

0%

0.09 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

Palmitic Acid

0.07 g

Margaric Acid

Stearic Acid

0 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.05 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.05 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.33 g

9,12-octadecadienoic Acid

0.13 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.18 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

10%

5.15 g

Tryptophan

0.05 g

Threonine

0.14 g

Isoleucine

0.16 g

Leucine

0.25 g

Lysine

0.19 g

Methionine

0.05 g

Cystine

0.04 g

Phenylalanine

0.14 g

Tyrosine

0.11 g

Valine

0.2 g

Arginine

0.21 g

Histidine

0.08 g

Alanine

0.17 g

Aspartic Acid

0.31 g

Glutamic Acid

0.33 g

Glycine

0.15 g

Proline

0.17 g

Serine

0.13 g

Hydroxyproline

Carbohydrates

4%

10.7 g

Fibre

27%

7.6 g

Soluble Fibre

Insoluble Fibre

Sugar

0.76 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

62.7 kcal

Water

171 g

Ash

1.39 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, chopped (190g)

Nutrient Sources

  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Excellent source of Manganese
  • Good source of Vitamin C
  • Good source of Riboflavin
  • Good source of Calcium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 79%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Collards contains 2.7g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (53g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 3.1g per 1 cup, chopped

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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