Collard greens are one of the most nutrient-dense leafy vegetables in the cruciferous family, yet their fat content is often misunderstood. This Collard Fat Per 100g Calculator lets you quickly determine exactly how much fat is in any serving of collards — raw or cooked — and how that compares to the standard 100-gram reference portion used on nutrition labels.
Whether you are tracking macros for a low-fat meal plan, estimating calories in a Southern-style collard dish, or simply curious about leafy green nutrition, this tool gives you clear answers in seconds. Just enter your serving size, choose the unit and preparation method, and you'll see the fat grams, calories from fat, and the per-100g value.
Because collards are naturally very low in fat, the differences between raw and boiled greens matter — cooking changes both weight and fat density. This calculator handles those conversions so you don't have to.
What This Collard Fat Calculator Does
Collard greens are a staple of Southern American cooking and a beloved leafy green in many cuisines around the world. Botanically, they belong to the same species as cabbage, kale, and Brussels sprouts, but their broad, sturdy leaves have a distinct mild bitterness. Nutritionally, collards are extremely low in fat: a 100-gram portion of raw collard greens contains roughly 0.61 grams of fat, while the same weight of boiled, drained collards contains about 0.36 grams. This tool converts any serving size you enter — grams, ounces, or cups — into fat grams, calories from fat, and the per-100g value so you can compare it with nutrition labels.
This calculator is useful for macro tracking, low-fat meal planning, and anyone following a heart-healthy or plant-forward diet. Since collards are eaten both raw in salads or smoothies and cooked in soups, stews, and braised dishes, the calculator lets you toggle between raw and boiled preparation. The result updates the serving weight automatically when you choose cups, because a cup of raw chopped collards weighs far less than a cup of cooked, water-drained collards.
Reference Fat Values for Collard Greens
The values below are based on standardized USDA nutrient data for collards. Use them as a reference when reading food labels or comparing collards to other vegetables.
| Form | Fat per 100 g | Typical serving | Fat per typical serving |
|---|---|---|---|
| Raw, chopped | 0.61 g | 1 cup (36 g) | 0.22 g |
| Cooked, boiled, drained | 0.36 g | 1 cup, chopped (190 g) | 0.68 g |
By comparison, 100 g of liquid cooking oil has about 100 g of fat, and 100 g of butter contains roughly 81 g of fat. Collards are one of the leanest vegetables you can eat.
How the Calculation Works
The calculator uses two key inputs: the serving amount you enter and the preparation method. For raw collards, we apply a fat density of 0.61 g per 100 g. For boiled, drained collards, we apply 0.36 g per 100 g. If your serving is entered in ounces, it is first converted to grams using 1 oz = 28.3495 g. If you enter cups, the cup weight depends on the preparation: raw chopped collards weigh about 36 g per cup, while boiled chopped collards weigh about 190 g per cup because cooking removes water and collapses the leaves.
The core formula for any serving is:
Calories from fat (kcal) = serving fat (g) × 9
Worked Examples
Example 1: Boiled collards, 150 g.
150 g × 0.36 ÷ 100 = 0.54 g fat.
Calories from fat = 0.54 × 9 = 4.86 kcal.
The same 150 g portion also provides a substantial amount of vitamin K — over 100% of the Daily Value — and valuable fiber.
Example 2: Raw collards, 1.5 cups.
1.5 cups × 36 g per cup = 54 g.
54 g × 0.61 ÷ 100 = 0.33 g fat.
Calories from fat = 0.33 × 9 ≈ 2.97 kcal.
Factors Affecting Accuracy
- Water loss during cooking: Boiling removes moisture, so 100 g of cooked collards contains less water and a slightly different fat percentage than 100 g of raw leaves.
- Cooked weight vs. raw weight: If your recipe starts with raw collards but the final dish is cooked, weigh the cooked greens before calculating fat per serving.
- Cultivar and growing conditions: Minor variations in soil, season, and variety can shift fat content by a few hundredths of a gram per 100 g.
- Added fats: Bacon fat, olive oil, butter, or vegetarian broth with oil will add significant fat. This calculator only covers the collard leaf itself.
- Packing density of cups: For the most reliable cup conversion, gently pack chopped leaves and level the top rather than shaking the cup.
Frequently Asked Questions
Are collard greens keto-friendly?
Yes. A 100 g serving of raw collards has only about 5.4 g of total carbohydrate and roughly 0.61 g of fat, making them a low-calorie, low-carb green that fits easily into keto and low-fat plans alike.
Is cooked collard fat lower than raw?
On a per-100g basis, yes — boiled collards contain about 0.36 g fat per 100 g versus 0.61 g for raw. However, a typical cooked serving (1 cup) weighs more, so the absolute fat per serving is slightly higher (about 0.68 g vs. 0.22 g for 1 cup raw).
Do collard greens contain healthy fats?
The tiny amount of fat in collards is primarily composed of unsaturated fatty acids, including omega-3 alpha-linolenic acid in small amounts. While collards are not a significant fat source, they contribute valuable micronutrients.
How many calories are in 100 g of collards?
Raw collards contain about 32 kcal per 100 g; boiled, drained collards contain about 33 kcal per 100 g. The difference is tiny because both forms are almost entirely water and fiber.
Looking for leafy green comparisons? Try the spinach potassium calculator or the cabbage calories per gram calculator to see how other greens compare in different metrics.