Collards Calories and Nutrition Facts
Collards has 47 calories per 100 g, with 3 g protein, 7 g carbs and 0.8 g fat. Official USDA analytical record: Collards, raw (FDC ID: 2685574).
A 100g serving of collards contains 47 calories, 3g protein, 7g total carbs (3.2g net carbs), and 0.8g fat.
Energy density
0.47 kcal/g
very low
Protein / 100 kcal
6.4 g
satiety per calorie
Net carbs / 100 g
3.2 g
carbs minus fibre
100 kcal portion
213 g
≈ 7.5 oz
- Sugars
- 0g
- Fibre
- 3.8g
- Saturated fat
- 0g
- Sodium
- 18mg
Collards, raw nutrition facts
The table below shows the complete nutritional profile for collards, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is a source of fibre, relatively low in calories.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 47 kcal | — |
| Protein | 3 g | 6% |
| Carbohydrate | 7 g | 3% |
| Fat | 0.8 g | 1% |
| Sugars | 0 g | — |
| Fibre | 3.8 g | 14% |
| Saturated fat | 0 g | 0% |
| Sodium | 18 mg | 1% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Collards calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.47 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 13 kcal | 0.9 g | 2 g | 0.2 g |
| 100 g (3.5 oz) | 47 kcal | 3 g | 7 g | 0.8 g |
| 4 oz (113 g) | 53 kcal | 3.4 g | 7.9 g | 0.9 g |
| 8 oz / ½ lb (227 g) | 107 kcal | 6.8 g | 15.9 g | 1.8 g |
| 1 lb (454 g) | 213 kcal | 13.6 g | 31.8 g | 3.6 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2685574.
View raw USDA laboratory entry →How collards compares to other vegetables
Against the 80 vegetables in this database, collards ranks 63rd lowest in calories and 9th highest in protein. The category averages 50 kcal per 100 g, so this one is 6% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Beets, raw | 45 kcal | 1.7 g | 0.45 |
| 🍄 Mushroom, king oyster | 46 kcal | 2.4 g | 0.46 |
| 🍽️ Collards, raw (this page) | 47 kcal | 3 g | 0.47 |
| 🥕 Carrots, mature, raw | 48 kcal | 0.9 g | 0.48 |
| 🧈 Squash, winter, butternut, raw | 48 kcal | 1.2 g | 0.48 |
Portion planning with collards
- 100 calories comes to about 213 g (7.5 oz).
- 20 g of protein takes about 667 g, bringing 313 kcal with it — that is 6.4 g of protein per 100 calories.
- Fibre density is 8.1 g per 100 calories, covering 14% of the daily fibre target per 100 g.
- Macro split by calories: 59% carbs, 25% protein, 15% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Good source of fibre — 3.8 g per 100 g (≥ 10% DV)
- Low fat — 0.8 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Very low sodium — 18 mg per 100 g (≤ 35 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 3.2 g net carbs per 100 g (≤ 5 g)
Track collards for free
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Collards FAQ & Nutrition Questions
How many calories and carbs are in 100 g of collards?
One serving of 100 g provides 47 calories, 7 g total carbs (3.2 g net carbs), 3 g protein, and 0.8 g fat.
How many calories are in 100 g of collards?
Collards contains 47 calories per 100 g, with 3 g protein, 7 g carbohydrate, and 0.8 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for collards?
The official USDA FoodData Central ID for "Collards, raw" is FDC ID: 2685574. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of collards?
By calories, collards is approximately 59% carbohydrates, 25% protein, and 15% fat.
How many calories are in an ounce of collards?
One ounce (28 g) of collards has 13 calories, with 0.9 g protein, 2 g carbs and 0.2 g fat. Four ounces (113 g) comes to 53 calories, and a full pound (454 g) to 213 calories.
How much collards is 100 calories?
About 213 g of collards supplies 100 calories, because it carries 0.47 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much collards do I need for 20 g of protein?
Roughly 667 g of collards, which also brings 313 calories with it. That works out to 6.4 g of protein per 100 calories.
How many net carbs are in collards?
Per 100 g, collards has 3.2 g net carbs — 7 g total carbohydrate minus 3.8 g fibre.
Is collards high or low in calories for a vegetable?
Collards sits 6% below the vegetables average of 50 kcal per 100 g, ranking 63rd lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.