Collards, fresh, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh collard greens sautéed or braised with oil, which helps to soften their texture and bring out their deep, earthy flavor.
Per 100g reference serving, Collards, fresh, cooked with oil provides 61 kcal of energy, 3.14g protein (18% of calories), 5.64g total carbohydrates (33% of calories, including 4.2g dietary fiber and 0.48g sugars), and 3.76g total fat (49% of calories).
Vitamins Profile in Collards, fresh, cooked with oil (Per 100g)
Track how Collards, fresh, cooked with oil contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 25.7 mg | 28.6% DV |
| Vitamin A (RAE) | 248 µg | 27.6% DV |
| Vitamin E (Alpha-Tocopherol) | 2.94 mg | 19.6% DV |
| Vitamin K (Phylloquinone) | 458 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.051 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.129 mg | 9.9% DV |
| Vitamin B3 (Niacin) | 0.734 mg | 4.6% DV |
| Vitamin B6 (Pyridoxine) | 0.163 mg | 9.6% DV |
| Total Folate (Vitamin B9) | 101 µg | 25.2% DV |
| Folate (Dietary Folate Equivalents) | 101 µg | 25.2% DV |
| Natural Food Folate | 101 µg | 25.2% DV |
| Choline | 24.2 mg | 4.4% DV |
| Beta-Carotene | 2958 µg | 82.2% DV |
| Alpha-Carotene | 14 µg | 1.2% DV |
| Beta-Cryptoxanthin | 28 µg | 4.7% DV |
| Lutein + Zeaxanthin | 4275 µg | 42.8% DV |
Minerals & Electrolytes in Collards, fresh, cooked with oil (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.49 mg | 2.7% DV |
| Calcium (Ca) | 242 mg | 18.6% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 222 mg | 4.7% DV |
| Zinc (Zn) | 0.22 mg | 2% DV |
| Selenium (Se) | 1.4 µg | 2.5% DV |
| Phosphorus (P) | 26 mg | 2.1% DV |
| Copper (Cu) | 0.048 mg | 5.3% DV |
| Sodium (Na) | 139 mg | 6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.249 g | 15.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.15 g | 8.2% DV |
| Monounsaturated Fat (MUFA) | 1.35 g | 4.5% DV |
| Polyunsaturated Fat (PUFA) | 1.41 g | 7% DV |
| Saturated Fat (SFA) | 0.475 g | 2.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Collards, fresh, cooked with oil contains 61 calories (kcal), 3.14g of protein, 5.64g of carbohydrates (4.2g fiber, 0.48g total sugars), and 3.76g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Collards, fresh, cooked with oil has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -6.04 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Collards, fresh, cooked with oil: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Collards, fresh, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.