Raw vs Cooked Collards: How Do They Compare?

Collards are vegetables that can be consumed both raw and cooked, but which version contains more essential nutrients?

Collards are an excellent source of vitamin A, vitamin C, vitamin B9 (Folate), and vitamin K.

They also contain a good amount of vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin E and some vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Raw vs Cooked Collards Nutrition

Are cooked collards more nutritious? Let’s make an in-depth comparison of raw vs cooked collards and see.

This comparison will begin by examining raw and cooked collards’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw collards compare to 100 grams of cooked collards.

The second table compares 100 grams of raw collards and the caloric equivalent of cooked collards.

After cooking 100 grams of raw collards, you will get around 97 grams of cooked collards, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw collards?

So if you cook 100 grams of raw collards, you will get around 97 grams of cooked collards, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Collards Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, collards lose weight, so the amount of calories in 100 grams is higher in cooked collards.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked collards compare for weight loss: Raw collards are slightly lower in calories, with 32 calories per 100 grams, compared to 33 calories per 100 grams of collards.

Protein Content in Raw Collards and Cooked Collards

Raw collards are higher in protein and have around 10% more protein than collards.

Raw collards offer 3 grams of protein per 100 grams, while collards offer 2.7 grams.

Carbohydrate Content in Raw Collards and Cooked Collards

In this section, we’ll examine the carbohydrate content in raw and cooked collards.

Continue reading to find out how raw and cooked collards compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 5% higher in cooked collards than in raw collards.

They have 5.7 grams per 100 grams, compared to 5.4 grams in raw collards.

Sugars

Speaking of sugars in collards, cooked collards contain less sugar than raw, 13% precisely.

100 grams of cooked collards contain 0.4 grams of sugar, while the same amount of raw collards contains 0.46 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked collards.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

Fat Content in Raw Collards and Cooked Collards

Like other plant foods, collards are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked collards:

• Raw Collards: 0.6 grams per 100 grams
• Cooked Collards: 0.7 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, cooked collards are 100% lower in saturated fats.

Cooked collards and raw collards contain 0 grams and 0.1 grams of saturated fat per 100 grams, respectively.

Raw Collards vs Cooked Collards Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked collards’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw collards weigh 97 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw collards or 117 grams of cooked collards.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw collards are a better source of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, cooked collards offer a higher amount of vitamin A.

Raw and cooked collards contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw collards’ vitamins content:

Raw Collards vs Cooked Collards Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more calcium, magnesium, manganese, potassium, selenium, and sodium by eating collards raw than cooked.

However, if your goal is to increase the intake of copper, iron, phosphorus, and zinc, you should choose cooked over raw collards.

Finally, raw and cooked collards contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked collards, side by side.

The Bottom Line

The debate between raw or cooked collards has nutritional and culinary aspects to consider.

While raw collards provide many vitamins and minerals, cooking collards can increase the availability of many of these nutrients.

However, cooking collards can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked collards into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked collards comes down to individual preferences and dietary goals.