How healthy are collard greens?
Are collard greens healthy? Yes, for most people. Collard greens score 99/100 on the HowHealthyIs Score: 100 g provide 32 kcal, 35 mg vitamin C and 251 µg vitamin A. Collards are one of the best plant sources of calcium and very rich in vitamin K. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Collard greens rank higher than 99% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Vitamin A87%
- Calcium56%
- Vitamin E47%
- Fiber45%
- Magnesium20%
- Protein19%
- Potassium14%
- Iron8%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 396 minus 3 = 393. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in collard greens?
Calories12kcal
Protein1.1g
Carbohydrates2g
Fat0.2g
Fiber1.4g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 32 kcal | 12 kcal | |
| Protein | 3 g | 1.1 g | 2% |
| Carbohydrates | 5.4 g | 2 g | 1% |
| Fiber | 4 g | 1.4 g | 5% |
| Sugars | 0.5 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 251 µg | 90 µg | 10% |
| Vitamin C | 35 mg | 13 mg | 14% |
| Vitamin E | 2.3 mg | 0.8 mg | 5% |
| Minerals | |||
| Calcium | 232 mg | 84 mg | 6% |
| Iron | 0.5 mg | 0.2 mg | 1% |
| Potassium | 213 mg | 77 mg | 2% |
| Magnesium | 27 mg | 9.7 mg | 2% |
| Sodium | 17 mg | 6.1 mg | 0% |
Source: USDA FoodData Central, "Collards, raw" (FDC 170406). Values rounded.
Why are collard greens good for you?
- 13 mg vitamin C in 1 cup chopped, 14% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 90 µg vitamin A in 1 cup chopped, 10% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use them
- Braised with onion and garlic
- Wraps instead of tortillas
What should you watch out for?
- Traditional recipes cooked with ham hocks add salt and saturated fat.
Similar foods
Collard greens are already one of the most nutrient-dense vegetables we cover.
How do collard greens compare?
Common questions about collard greens
How many calories are in collard greens?
100 g of collard greens has 32 kcal. A typical portion, 1 cup chopped (36 g), has about 12 kcal.
How much protein is in collard greens?
Collard greens have 3 g of protein per 100 g, or about 1.1 g in 1 cup chopped.
Are collard greens good for weight loss?
Collard greens are low in calories (32 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.