Collard Greens (collards) are a healthful member of the cabbage family. See more about them below.
More About Collard Greens:
Collard greens, also called collards, are a member of the cabbage family of vegetables. Like other cruciferous plants, collards have been shown to help protect against cancer, particularly for those on a vegan diet. Collards have also been shown to help protect against macular degeneration, an eye disease.
Collard greens are “tough”, so they are usually cooked, either by steaming or by cooking in soups, curries, stir-fries, or in casseroles. Occasionally, we add one or two stems and leaves to our raw vegetable smoothies. Collards are one of the stronger tasting members of the cabbage family. When purchasing, select collard greens that are crisp and have dark green leaves. See our Cooking Collard Greens recipe section. See the nutritional charts below for raw and cooked collards.
Previous Vegetable: http://veganvenue.org/chicory-curly-endive/
Next Vegetable: http://veganvenue.org/collard-greens-frozen-chopped/
Collards or Collard Greens, raw
Refuse: 43% (Stems)
Scientific Name:& Brassica oleracea var. viridis
NDB No: 11161 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ——- 36g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
90.55
|
10
|
1.066
|
32.60
|
Energy |
kcal
|
30
|
0
|
0
|
11
|
Energy |
kj
|
126
|
0
|
0
|
45
|
Protein |
g
|
2.45
|
3
|
0.37
|
0.88
|
Total lipid (fat) |
g
|
0.42
|
3
|
0.126
|
0.15
|
Ash |
g
|
0.89
|
3
|
0.154
|
0.32
|
Carbohydrate, by difference |
g
|
5.69
|
0
|
0
|
2.05
|
Fiber, total dietary |
g
|
3.6
|
3
|
0.003
|
1.3
|
Sugars, total |
g
|
0.46
|
0
|
0
|
0.17
|
Collard Greens Minerals |
|||||
Calcium, Ca |
mg
|
145
|
2
|
0
|
52
|
Iron, Fe |
mg
|
0.19
|
10
|
0.004
|
0.07
|
Magnesium, Mg |
mg
|
9
|
10
|
0.235
|
3
|
Phosphorus, P |
mg
|
10
|
10
|
0.254
|
4
|
Potassium, K |
mg
|
169
|
16
|
38.455
|
61
|
Sodium, Na |
mg
|
20
|
16
|
6.713
|
7
|
Zinc, Zn |
mg
|
0.13
|
11
|
0.083
|
0.05
|
Copper, Cu |
mg
|
0.039
|
11
|
0.022
|
0.014
|
Manganese, Mn |
mg
|
0.276
|
10
|
0.009
|
0.099
|
Selenium, Se |
mcg
|
1.3
|
0
|
0
|
0.5
|
Collard Greens Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
35.3
|
3
|
5.022
|
12.7
|
Thiamin |
mg
|
0.054
|
3
|
0.02
|
0.019
|
Riboflavin |
mg
|
0.130
|
3
|
0.062
|
0.047
|
Niacin |
mg
|
0.742
|
3
|
0.151
|
0.267
|
Pantothenic acid |
mg
|
0.267
|
3
|
0.092
|
0.096
|
Vitamin B-6 |
mg
|
0.165
|
3
|
0.04
|
0.059
|
Folate, total |
mcg
|
166
|
2
|
0
|
60
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
166
|
2
|
0
|
60
|
Folate, DFE |
mcg_DFE
|
166
|
0
|
0
|
60
|
Choline, total |
mg
|
23.2
|
0
|
0
|
8.4
|
Betaine |
mg
|
0.4
|
0
|
0
|
0.1
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
6668
|
0
|
0
|
2400
|
Vitamin A, RAE |
mcg_RAE
|
333
|
0
|
0
|
120
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
2.26
|
0
|
0
|
0.81
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
510.8
|
0
|
0
|
183.9
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.055
|
0
|
0
|
0.020
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.002
|
0
|
0
|
0.001
|
14:0 |
g
|
0.002
|
0
|
0
|
0.001
|
16:0 |
g
|
0.046
|
0
|
0
|
0.017
|
18:0 |
g
|
0.002
|
0
|
0
|
0.001
|
Fatty acids, total monounsaturated |
g
|
0.030
|
0
|
0
|
0.011
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.029
|
0
|
0
|
0.010
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.201
|
0
|
0
|
0.072
|
18:2 undifferentiated |
g
|
0.082
|
0
|
0
|
0.030
|
18:3 undifferentiated |
g
|
0.108
|
0
|
0
|
0.039
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.002
|
0
|
0
|
0.001
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.031
|
0
|
0
|
0.011
|
Threonine |
g
|
0.086
|
0
|
0
|
0.031
|
Isoleucine |
g
|
0.100
|
0
|
0
|
0.036
|
Leucine |
g
|
0.151
|
0
|
0
|
0.054
|
Lysine |
g
|
0.117
|
0
|
0
|
0.042
|
Methionine |
g
|
0.033
|
0
|
0
|
0.012
|
Cystine |
g
|
0.025
|
0
|
0
|
0.009
|
Phenylalanine |
g
|
0.087
|
0
|
0
|
0.031
|
Tyrosine |
g
|
0.066
|
0
|
0
|
0.024
|
Valine |
g
|
0.120
|
0
|
0
|
0.043
|
Arginine |
g
|
0.125
|
0
|
0
|
0.045
|
Histidine |
g
|
0.047
|
0
|
0
|
0.017
|
Alanine |
g
|
0.105
|
0
|
0
|
0.038
|
Aspartic acid |
g
|
0.187
|
0
|
0
|
0.067
|
Glutamic acid |
g
|
0.204
|
0
|
0
|
0.073
|
Glycine |
g
|
0.094
|
0
|
0
|
0.034
|
Proline |
g
|
0.105
|
0
|
0
|
0.038
|
Serine |
g
|
0.078
|
0
|
0
|
0.028
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
3842
|
4
|
1558.05
|
1383
|
Carotene, alpha |
mcg
|
238
|
2
|
0
|
86
|
Cryptoxanthin, beta |
mcg
|
80
|
2
|
0
|
29
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
8932
|
0
|
0
|
3216
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
Collards or Collard Greens, cooked, boiled, drained, without salt
Refuse: 0%
NDB No: 11162 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, chopped ——- 190g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
91.86
|
0
|
0
|
174.53
|
Energy |
kcal
|
26
|
0
|
0
|
49
|
Energy |
kj
|
107
|
0
|
0
|
203
|
Protein |
g
|
2.11
|
0
|
0
|
4.01
|
Total lipid (fat) |
g
|
0.36
|
0
|
0
|
0.68
|
Ash |
g
|
0.76
|
0
|
0
|
1.44
|
Carbohydrate, by difference |
g
|
4.91
|
0
|
0
|
9.33
|
Fiber, total dietary |
g
|
2.8
|
0
|
0
|
5.3
|
Sugars, total |
g
|
0.40
|
0
|
0
|
0.76
|
Collard Greens Minerals |
|||||
Calcium, Ca |
mg
|
140
|
26
|
8.113
|
266
|
Iron, Fe |
mg
|
1.16
|
27
|
0.078
|
2.20
|
Magnesium, Mg |
mg
|
20
|
27
|
1.051
|
38
|
Phosphorus, P |
mg
|
30
|
26
|
1.812
|
57
|
Potassium, K |
mg
|
116
|
27
|
8.714
|
220
|
Sodium, Na |
mg
|
16
|
27
|
2.138
|
30
|
Zinc, Zn |
mg
|
0.23
|
27
|
0.015
|
0.44
|
Copper, Cu |
mg
|
0.038
|
27
|
0.003
|
0.072
|
Manganese, Mn |
mg
|
0.436
|
27
|
0.033
|
0.828
|
Selenium, Se |
mcg
|
0.5
|
19
|
0.3
|
0.9
|
Collard Greens Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
18.2
|
0
|
0
|
34.6
|
Thiamin |
mg
|
0.040
|
0
|
0
|
0.076
|
Riboflavin |
mg
|
0.106
|
0
|
0
|
0.201
|
Niacin |
mg
|
0.575
|
0
|
0
|
1.092
|
Pantothenic acid |
mg
|
0.218
|
0
|
0
|
0.414
|
Vitamin B-6 |
mg
|
0.128
|
0
|
0
|
0.243
|
Folate, total |
mcg
|
93
|
0
|
0
|
177
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
93
|
0
|
0
|
177
|
Folate, DFE |
mcg_DFE
|
93
|
0
|
0
|
177
|
Choline, total |
mg
|
31.8
|
0
|
0
|
60.4
|
Betaine |
mg
|
0.1
|
0
|
0
|
0.2
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
8114
|
0
|
0
|
15417
|
Vitamin A, RAE |
mcg_RAE
|
406
|
0
|
0
|
771
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.88
|
0
|
0
|
1.67
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
440.0
|
1
|
0
|
836.0
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.047
|
0
|
0
|
0.089
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.002
|
0
|
0
|
0.004
|
14:0 |
g
|
0.002
|
0
|
0
|
0.004
|
16:0 |
g
|
0.039
|
0
|
0
|
0.074
|
18:0 |
g
|
0.002
|
0
|
0
|
0.004
|
Fatty acids, total monounsaturated |
g
|
0.026
|
0
|
0
|
0.049
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.025
|
0
|
0
|
0.048
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.173
|
0
|
0
|
0.329
|
18:2 undifferentiated |
g
|
0.070
|
0
|
0
|
0.133
|
18:3 undifferentiated |
g
|
0.093
|
0
|
0
|
0.177
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.002
|
0
|
0
|
0.004
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.027
|
0
|
0
|
0.051
|
Threonine |
g
|
0.074
|
0
|
0
|
0.141
|
Isoleucine |
g
|
0.086
|
0
|
0
|
0.163
|
Leucine |
g
|
0.130
|
0
|
0
|
0.247
|
Lysine |
g
|
0.101
|
0
|
0
|
0.192
|
Methionine |
g
|
0.028
|
0
|
0
|
0.053
|
Cystine |
g
|
0.022
|
0
|
0
|
0.042
|
Phenylalanine |
g
|
0.075
|
0
|
0
|
0.142
|
Tyrosine |
g
|
0.056
|
0
|
0
|
0.106
|
Valine |
g
|
0.104
|
0
|
0
|
0.198
|
Arginine |
g
|
0.108
|
0
|
0
|
0.205
|
Histidine |
g
|
0.040
|
0
|
0
|
0.076
|
Alanine |
g
|
0.090
|
0
|
0
|
0.171
|
Aspartic acid |
g
|
0.161
|
0
|
0
|
0.306
|
Glutamic acid |
g
|
0.176
|
0
|
0
|
0.334
|
Glycine |
g
|
0.081
|
0
|
0
|
0.154
|
Proline |
g
|
0.090
|
0
|
0
|
0.171
|
Serine |
g
|
0.067
|
0
|
0
|
0.127
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
4814
|
10
|
0
|
9147
|
Carotene, alpha |
mcg
|
90
|
5
|
89.85
|
171
|
Cryptoxanthin, beta |
mcg
|
20
|
5
|
19.6
|
38
|
Lycopene |
mcg
|
0
|
3
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
7694
|
4
|
1193.5
|
14619
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
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