Collards, raw
FDC 170406cup, chopped (36 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianCollards, raw score 99 of 100, Elite band, ranking 8 of 60 vegetables, at 32 calories per 100 grams. The leaf carries 39% DV vitamin C and 28% DV vitamin A as its leading figures, with calcium at 18% DV and vitamin E at 15% DV adding to a dense profile for a green often reserved for long, slow cooking.
Collard greens are a Southern US staple, traditionally simmered for a long time with aromatics until tender, though they can also be shredded raw into slaws. A cup chopped (36 grams) is a light raw serving; once cooked down, the volume shrinks considerably, so a cooked portion typically represents several times that amount of raw leaf.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | 2% |
| Total fat | 0.61 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 5.4 g | 2% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.46 g | |
| Protein | 3 g | 6% |
| Potassium | 213 mg | 5% |
| Calcium | 232 mg | 18% |
| Iron | 0.47 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 35 mg | 39% |
| Vitamin A | 251 µg | 28% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | 1% |
| Total fat | 0.22 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.1 mg | 0% |
| Carbohydrate | 2 g | 1% |
| Dietary fiber | 1.4 g | 5% |
| Sugars | 0.17 g | |
| Protein | 1.1 g | 2% |
| Potassium | 77 mg | 2% |
| Calcium | 84 mg | 6% |
| Iron | 0.17 mg | 1% |
| Magnesium | 9.7 mg | 2% |
| Vitamin C | 13 mg | 14% |
| Vitamin A | 90 µg | 10% |
| Vitamin E | 0.81 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 170406Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
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