Collards Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 32

% Daily Value *

Total Fat 1g %1

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 252mg %16

Total Carbohydrate 6g %1

Dietary Fiber 4g %14

Total Sugars ~g

Protein 3g

Vitamin D 0.0IU %0

Calcium 141.0mg %10

Iron 1.1mg %6

Potassium 117mg %3

Phosphorus 32.0mg %3

* 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.

Vitamins in collards

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B1 (Thiamin) 0.0mg %3

Vitamin B3 (Niacin) 0.6mg %4

Vitamin B5 (Pantothenic acid) 0.2mg %4

Vitamin E 0.9mg %6

Choline, total 38.4mg %7

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin B6 0.1mg %10

Vitamin C 18.2mg %20

Vitamin A 7600.0IU %253

Vitamin K 406.6µg %339

Minerals in collards

Selenium 0.5µg %1

Zinc 0.2mg %2

Potassium 117.0mg %3

Phosphorus 32.0mg %3

Magnesium 21.0mg %5

Copper 0.1mg %6

Iron 1.1mg %6

Calcium 141.0mg %11

Sodium 252.0mg %17

Manganese 0.5mg %22

Amino Acids in collards

Methionine 0.0g %4

Leucine 0.1g %4

Lysine 0.1g %4

Valine 0.1g %5

Histidine 0.0g %5

Isoleucine 0.1g %6

Tyrosine 0.1g %6

Threonine 0.1g %7

Cystine 0.0g %7

Phenylalanine 0.1g %8

Tryptophan 0.0g %9

Fatty Acids in collards

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of collards is 66.7/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Collards has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 43
Lysine 45 34
Valine 39 35
Histidine 15 13
Isoleucine 30 29
Threonine 23 25
Tryptophan 6 9
Met+Cys 22 17
Phe+Tyr 30 44

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in collards is 3.4 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of collards is 0.3 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in collards as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that collards is lacking.

Nutrient Density Score for collards is 44/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for collards

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 4.51 <12
Potassium:Sodium 0.46 >2
Caclcium:Magnesium 6.71 <2
Iron:Copper 21.57 <15
Calcium:Phosphorus 4.41 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

35% of insulinogenic calories