Energy
upper quarter58 kcalthis record per 100 g
- Corpus median
- 46 kcal
- Middle 50%
- 37–57 kcal
Based on 34 records reporting energy.
Vegetablesmoderate variability
Greens, fresh, cooked, fat added calories: 39 per 68 g
This exact USDA record reports 39 calories for 68 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 68 g
- Calories
- 39 kcal
- Protein
- 2 g
- Carbohydrate
- 3.4 g
- Total fat
- 2.3 g
- Fiber
- 2.8 g
- Sodium
- 111 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 68 g
39calories
Greens, fresh, cooked, fat added
- Protein
- 2 g
- Carbs
- 3.4 g
- Fat
- 2.3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 39 calories for USDA reference amount at 68 grams. On a fixed-weight basis, the same record contains 58 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 2 g protein, 2.8 g fiber, and 111 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is collards, fresh, cooked, fat added, ns as to fat type, representing 40% of the record’s listed input weight. The record contains 4 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 39–78 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709596: “Greens, fresh, cooked, fat added.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709596, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 51 g | 30 kcal | 1.5 g | 2.1 g | 83 mg |
| USDA reference amountExact record reference weight | 68 g | 39 kcal | 2 g | 2.8 g | 111 mg |
| 1 cupUSDA-listed household measure | 135 g | 78 kcal | 3.9 g | 5.5 g | 220 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other dark green vegetables
The comparison set contains 34 exact records in the Other dark green vegetables USDA category. Here, “upper quarter” describes FDC 2709596’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half2.9 gthis record per 100 g
- Corpus median
- 2.9 g
- Middle 50%
- 2.4–3.1 g
Based on 34 records reporting protein.
Dietary fiber
upper quarter4.1 gthis record per 100 g
- Corpus median
- 3.4 g
- Middle 50%
- 2.7–3.9 g
Based on 34 records reporting dietary fiber.
Sodium
middle half163 mgthis record per 100 g
- Corpus median
- 146 mg
- Middle 50%
- 136–165 mg
Based on 34 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709596’s 68 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C31 mg
≈ 34% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin A176.1 µg
≈ 20% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium111 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.5 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Greens, fresh, cooked, fat added,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709593 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 68 g
A 25% weight move in either direction spans 51–85 g. When composition is held constant, those endpoints calculate to 30 kcal and 49 kcal.
- 02
Record choice: compare with FDC 2709593
At an equal 100 g, this record has 2.4 g more total fat than “Greens, fresh, cooked, no added fat.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Collards, fresh, cooked, fat added, NS as to fat type
The source formulation has 4 input rows; Collards, fresh, cooked, fat added, NS as to fat type supplies 40% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “fresh; cooked; fat added” fits. Inspect FDC 2709593 when “fresh; cooked; no added fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Greens, fresh, cooked, fat added
- Exact source wording
- “Greens, fresh, cooked, fat added”
- Source identity
- USDA FDC 2709596 · FNDDS 72118221
- Named qualifiers
- fresh · cooked · fat added
- Source inputs unique in this pair
- Collards, fresh, cooked, fat added, NS as to fat type · Kale, fresh, cooked, fat added · Mustard greens, fresh, cooked, fat added
Inspect this alternative when its fields fit better
Greens, fresh, cooked, no added fat
- Exact source wording
- “Greens, fresh, cooked, no added fat”
- Source identity
- USDA FDC 2709593 · FNDDS 72118211
- Named qualifiers
- fresh · cooked · no added fat
- Source inputs unique in this pair
- Collards, fresh, cooked, no added fat · Kale, fresh, cooked, no added fat · Mustard greens, fresh, cooked, no added fat
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “fresh”, “cooked”, and “fat added”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordGreens, fresh, cooked, fat added | 68 g39 kcal | 58 kcal | 2.9 g | 3.4 g | 4.1 g | 163 mg |
| Greens, fresh, cooked, no added fat | 65 g24 kcal | 37 kcal | 3 g | 1 g | 4.2 g | 159 mg |
| Mustard greens, fresh, cooked, fat added | 75 g40 kcal | 53 kcal | 3 g | 3.2 g | 3.3 g | 151 mg |
| Turnip greens, fresh, cooked, fat added | 75 g32 kcal | 42 kcal | 1.1 g | 2.8 g | 3.4 g | 149 mg |
| Mustard greens, fresh, cooked, no added fat | 70 g20 kcal | 29 kcal | 3.1 g | 0.5 g | 3.4 g | 146 mg |
| Turnip greens, fresh, cooked, no added fat | 73 g15 kcal | 20 kcal | 1.1 g | 0.2 g | 3.5 g | 145 mg |
| Greens, frozen, cooked, fat added | 88 g52 kcal | 59 kcal | 2.8 g | 3.2 g | 2.6 g | 150 mg |
How to compare FDC 2709596: its source amount is 68 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709596, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
78 kcal
135 g
At a glance
Nutrient signals in the source amount
For FDC 2709596, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
30.8 mg≈ 34% Daily ValueVitamin A
176.1 µg≈ 20% Daily ValueCalcium
155 mg≈ 12% Daily ValueThe percentages above apply to FDC 2709596’s 68 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2709596 at 68 g—not a measured or recommended plate.
- The representative USDA portion supplies 2.8 g dietary fiber, about 10% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 68 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 39 kcal 58 kcal | Not established Not established |
| Protein | 2 g 2.9 g | Not shown Not shown |
| Carbohydrate | 3.4 g 5 g | 1% 2% |
| Total fat | 2.3 g 3.4 g | 3% 4% |
| Dietary fiber | 2.8 g 4.1 g | 10% 15% |
| Sugars | 0.5 g 0.7 g | Not established Not established |
| Sodium | 110.8 mg 163 mg | 5% 7% |
| Saturated fat | 0.5 g 0.7 g | 3% 4% |
| Monounsaturated Fat | 0.6 g 0.9 g | Not established Not established |
| Polyunsaturated Fat | 0.7 g 1.1 g | Not established Not established |
| Cholesterol | 1.4 mg 2 mg | 0% 1% |
| Potassium | 199.9 mg 294 mg | 4% 6% |
| Calcium | 155 mg 228 mg | 12% 18% |
| Iron | 0.8 mg 1.1 mg | 4% 6% |
| Magnesium | 21.1 mg 31 mg | 5% 7% |
| Vitamin C | 30.8 mg 45.3 mg | 34% 50% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 176.1 µg 259 µg | 20% 29% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 59.1 g 86.9 g | Not established Not established |
For FDC 2709596, approximate percentages divide the displayed 68 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709596 to 4 source inputs totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Greens, fresh, cooked, fat added” inspectable beside similarly named records.
How to read this
4 listed components
The largest listed inputs by source weight are Collards, fresh, cooked, fat added, NS as to fat type, Kale, fresh, cooked, fat added, Mustard greens, fresh, cooked, fat added. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Collards, fresh, cooked, fat added, NS as to fat typeUSDA ingredient 72107221 | 40 GM | 40 g | 40% |
| 2 | Kale, fresh, cooked, fat addedUSDA ingredient 72119221 | 40 GM | 40 g | 40% |
| 3 | Mustard greens, fresh, cooked, fat addedUSDA ingredient 72122221 | 10 GM | 10 g | 10% |
| 4 | Turnip greens, fresh, cooked, no added fatUSDA ingredient 72128211 | 10 GM | 10 g | 10% |
USDA shorthand in this evidence
- NS as to… means “not specified as to…” the detail that follows. It preserves an unknown distinction; it does not mean the ingredient or characteristic is absent.
Exact-record context
What makes this USDA record distinct?
For FDC 2709596, the close-record rule searches the USDA “Other dark green vegetables” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Greens, fresh, cooked, fat added
- USDA category
- Other dark green vegetables
- FDC ID
- 2709596
- FNDDS code
- 72118221
Closest inspectable record
Greens, fresh, cooked, no added fat
- USDA category
- Other dark green vegetables
- FDC ID
- 2709593
- FNDDS code
- 72118211
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 58 kcal | 37 kcal | +21 kcal |
| Protein | 2.9 g | 3 g | −0.1 g |
| Carbohydrate | 5 g | 5.2 g | −0.1 g |
| Total fat | 3.4 g | 1 g | +2.4 g |
| Dietary fiber | 4.1 g | 4.2 g | −0.1 g |
| Sodium | 163 mg | 159 mg | +4 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 21 more calories and 2.4 g more total fat than “Greens, fresh, cooked, no added fat.”
Only this record lists Collards, fresh, cooked, fat added, NS as to fat type; Kale, fresh, cooked, fat added; Mustard greens, fresh, cooked, fat added. Only the comparison record lists Collards, fresh, cooked, no added fat; Kale, fresh, cooked, no added fat; Mustard greens, fresh, cooked, no added fat. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Turnip greens, fresh, cooked, no added fat.
Listed only in this record: Collards, fresh, cooked, fat added, NS as to fat type; Kale, fresh, cooked, fat added; Mustard greens, fresh, cooked, fat added.
Listed only in the comparison: Collards, fresh, cooked, no added fat; Kale, fresh, cooked, no added fat; Mustard greens, fresh, cooked, no added fat.
Portion evidence
The listed portion sets differ
This record’s reference amount is 68 g; a familiar listed measure is 1 cup (135 g).
The comparison record’s reference amount is 65 g; a familiar listed measure is 1 cup (130 g).
Use the 100-gram row to compare FDC 2709596 with FDC 2709593 at equal mass; use their 68 g and 65 g source amounts only for portion matching.
Evidence boundary: FDC 2709596 versus FDC 2709593 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other dark green vegetables source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709596 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
3 material nutrient differencesGreens, fresh, cooked, fat added vs Greens, frozen, cooked, no added fatInspect descriptions, portions, formulations, and both sources →2 material nutrient differencesGreens, fresh, cooked, fat added vs Greens, canned, cookedInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Greens, fresh, cooked, fat added” beside explicitly linked source records; use them to compare preparations without turning FDC 2709596 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Greens, fresh, cooked, fat added,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709596 comes from FoodData Central Survey Foods (FNDDS). Its 58 kcal per 100 g becomes 39 kcal at 68 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709596
FNDDS food code: 72118221
The scaling for FDC 2709596 can be exact while the match to “Greens, fresh, cooked, fat added” is wrong. That is why this profile keeps its 68 g weight, 4-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.