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Portions and preparation · USDA nutrition

Collards calories per cup: 44–107 across all 6 named USDA examples

Across all 6 named USDA examples, a cup contains 44–107 calories. Their listed weights span 130–175 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 68 g

37calories

Collards, fresh, cooked with butter or margarine

Protein
2.1 g
Carbs
3.8 g
Fat
2 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709583 Full nutrition profile →

Compare all 6 food records, nutrition tables and USDA sources

The 6 exact records in this guide report 22–54 calories in the records' own listed source servings and 34–61 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Collards, begin by separating “Collards, fresh, cooked with butter or margarine” from “Collards, frozen, cooked, no added fat.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 6 linked records.

Equal-weight view

How collards records compare at 100 grams

Five rank landmarks are shown from all 6 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Collards, fresh, cooked, no added fat 34 kcal
    34 kcal
  2. 25th-ranked landmark: Collards, frozen, cooked, no added fat 36 kcal
    36 kcal
  3. Median-ranked landmark: Collards, fresh, cooked with butter or margarine 54 kcal
    54 kcal
  4. 75th-ranked landmark: Collards, frozen, cooked with butter or margarine 55 kcal
    55 kcal
  5. Maximum: Collards, frozen, cooked with oil 61 kcal
    61 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 6 named USDA records in view: 6 direct matches. All sit within “Other dark green vegetables.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 6 records together under the exact grouping key “collards.” That rule determines membership before any nutrition result is read.

For Collards, this page can compare 6 named records from FDC 2709583 through FDC 2709578. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

65–88 g before composition

The largest source amount is 1.4× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

27 kcal separates the fixed-weight endpoints

The lower endpoint is “fresh, cooked, no added fat”; the higher is “frozen, cooked with oil.” This isolates density, not ingredient causation.

Discriminator

1.6 g fiber gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “frozen, cooked with butter or margarine” (2.7 g) and “fresh, cooked, no added fat” (4.3 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every collards.

Important: “Lower” begins with Collards, fresh, cooked, no added fat; “higher” ends with Collards, frozen, cooked with oil, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every collards meal.

Full comparison

Compare every selected FNDDS record

For Collards, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Collards nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Collards, fresh, cooked with butter or margarine Direct name match 68 gUSDA reference amount 37 kcal 54 2.1 g 2.9 g 107 mg FDC 2709583 ↗
Collards, fresh, cooked with oil Direct name match 68 gUSDA reference amount 41 kcal 61 2.1 g 2.9 g 95 mg FDC 2709582 ↗
Collards, fresh, cooked, no added fat Direct name match 65 gUSDA reference amount 22 kcal 34 2.1 g 2.8 g 93 mg FDC 2709577 ↗
Collards, frozen, cooked with butter or margarine Direct name match 88 gUSDA reference amount 48 kcal 55 2.5 g 2.4 g 157 mg FDC 2709585 ↗
Collards, frozen, cooked with oil Direct name match 88 gUSDA reference amount 54 kcal 61 2.5 g 2.4 g 142 mg FDC 2709584 ↗
Collards, frozen, cooked, no added fat Direct name match 85 gUSDA reference amount 31 kcal 36 2.5 g 2.4 g 141 mg FDC 2709578 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 65 to 88 grams—a 23-gram gap before composition enters the comparison. Their own source servings run from 22 calories for “fresh, cooked, no added fat” to 54 for “frozen, cooked with oil.” At a fixed 100 grams, “fresh, cooked, no added fat” is 34 calories and “frozen, cooked with oil” is 61—a fixed-weight separation of 27 calories. For Collards, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “fresh, cooked with butter or margarine”, “fresh, cooked with oil”, “frozen, cooked with butter or margarine”, “frozen, cooked with oil”, and “frozen, cooked, no added fat”. Across the source formulations, the shared backbone includes salt, table; differentiating rows include collards, frozen, chopped, cooked, boiled, drained, without salt, collards, raw, table fat, nfs, and vegetable oil, nfs. On this Collards page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Collards” cannot resolve the differences between Collards, fresh, cooked with butter or margarine and Collards, frozen, cooked, no added fat. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 65–88 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “fresh, cooked with butter or margarine”, “fresh, cooked with oil”, “frozen, cooked with butter or margarine”, “frozen, cooked with oil”, and “frozen, cooked, no added fat”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include salt, table; rows that vary across the set include collards, frozen, chopped, cooked, boiled, drained, without salt, collards, raw, and table fat, nfs. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Collards, fresh, cooked with butter or margarine” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Collards unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that collards is the right meal family. Then resolve the phrases that actually separate this set—“fresh, cooked with butter or margarine”, “fresh, cooked, no added fat”, “frozen, cooked with butter or margarine”, and “frozen, cooked, no added fat”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Collards source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 6 exact records behind Collards source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Collards, fresh, cooked with oil is higher in total fat per 100 g

Collards, fresh, cooked with oil reports 3.8 g versus 0.4 g for Collards, frozen, cooked, no added fat: a 3.3 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Collards, fresh, cooked with oil is denser; Collards, frozen, cooked with butter or margarine is higher in its source amount

Collards, fresh, cooked with oil reports 61 kcal per 100 g and 41 kcal in USDA source amount (68 g). Collards, frozen, cooked with butter or margarine reports a lower 55 kcal per 100 g but a higher 48 kcal in USDA source amount (88 g).

Choose the record before reading the number

Collards, fresh, cooked with butter or margarine and Collards, frozen, cooked with butter or margarine are not interchangeable

The page keeps both records at the same 100 g denominator and makes Source form (fresh versus frozen) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Collards source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Collards, fresh, cooked, no added fat vs Collards, frozen, cooked, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Source form: fresh versus frozen; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Collards, fresh, cooked with butter or margarine vs Collards, frozen, cooked with butter or margarine

Both records appear in this page’s evidence set. The explicit record-description contrast is Source form: fresh versus frozen; it is a selection cue, not evidence of cause.

Follow this evidence path 6 context records in this source topic Other dark green vegetables

Collards, fresh, cooked with butter or margarine and Collards, fresh, cooked with oil belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Collards, frozen, chopped, cooked, boiled, drained, without salt

USDA input 11164 appears in 3 of 6 context records; its summed listed input weight spans 100–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Table fat, NFS

USDA input 81100000 appears in 2 of 6 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Iron: density and serving context

In this page’s records, iron runs from 0.5 mg in Collards, fresh, cooked with butter or margarine to 1.1 mg in Collards, frozen, cooked, no added fat, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 34 kcal in Collards, fresh, cooked, no added fat to 61 kcal in Collards, frozen, cooked with oil, all per 100 g.

Follow this evidence path