Collard greens are sturdy dark leaves rich in vitamin K, vitamin A from beta-carotene, vitamin C, folate, calcium, and glucosinolate compounds linked to cardiovascular benefits.
Steam or saute briefly to retain vitamin K and folate; long boiling leaches both into the water.
Where Collards, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 410 mg | 20% | |
| Calcium | 276 mg | 35% | |
| Folate | 168 µg | 84% | |
| Vitamin C | 89.4 mg | 112% | |
| Magnesium | 49.5 mg | 13% | |
| Phosphorus | 45.0 mg | 6% | |
| Manganese | 0.872 mg | 44% | |
| Iron | 0.751 mg | 5% | |
| Zinc | 0.459 mg | 5% | |
| Copper | 0.111 mg | 11% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.