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Collards

Collards, frozen, chopped, cooked, boiled, drained, with salt

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Nutrition Facts

Serving Size

1 cup, chopped (170g)

Amount per serving

Calories

61

% Daily Value *

Total Fat 0.7g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 486mg

Total Carbohydrate 12.1g

Dietary Fiber 4.8g

Total Sugars 1g

Protein 5g

Vitamin D 0 IU

Calcium 357mg

Iron 2mg

Potassium 427mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
50%
44.9 mg
Thiamin
7%
0.08 mg
Riboflavin
15%
0.2 mg
Niacin
7%
1.08 mg
Pantothenic Acid
4%
0.2 mg
Vitamin B6
11%
0.19 mg
Folate
129 mcg
Folic Acid
0 mcg
Food Folate
129 mcg
Fortified Folate
129 mcg
Choline
14%
76.7 mg
Betaine
0.34 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
109%
978 mcg
Retinol
0 mcg
Beta Carotene
11600 mcg
Alpha Carotene
216 mcg
Beta Cryptoxanthin
47.6 mcg
Vitamin A IU
391%
19500 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
18500 mcg
Vitamin E
14%
2.13 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
883%
1060 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
27%
357 mg
Iron
11%
1.9 mg
Magnesium
12%
51 mg
Phosphorus
4%
45.9 mg
Potassium
9%
427 mg
Sodium
21%
486 mg
Zinc
4%
0.46 mg
Copper
10%
0.09 mg
Manganese
49%
1.13 mg
Selenium
5%
2.55 mcg
Fluoride
Iodine

Fat
1%
0.7 g
Saturated Fat
0%
0.07 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
Tridecylic Acid
Myristic Acid
Pentadecylic Acid
Palmitic Acid
Margaric Acid
Stearic Acid
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
9,12-octadecadienoic Acid
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
Docosahexanoic Acid (DHA)
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
10%
5.05 g
Tryptophan
0.06 g
Threonine
0.18 g
Isoleucine
0.21 g
Leucine
0.31 g
Lysine
0.24 g
Methionine
0.07 g
Cystine
0.05 g
Phenylalanine
0.18 g
Tyrosine
0.14 g
Valine
0.25 g
Arginine
0.26 g
Histidine
0.1 g
Alanine
0.22 g
Aspartic Acid
0.39 g
Glutamic Acid
0.42 g
Glycine
0.19 g
Proline
0.21 g
Serine
0.16 g
Hydroxyproline

Carbohydrates
4%
12.1 g
Fibre
17%
4.76 g
Soluble Fibre
Insoluble Fibre
Sugar
0.97 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
61.2 kcal
Water
150 g
Ash
1.78 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol

Serving Sizes

  • 1 cup, chopped (170 g)

Nutrient Sources

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

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

Protein Quality Score: 100%

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).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Collards contains 3g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (58g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 7.3g per 1 cup, chopped
High in Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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