Collard greens vs kale: which is healthier?
They are about equally nutrient-dense: collard greens scores 99/100 and kale 98/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Collard greens
32 kcal per 100 g. 1 cup chopped: 36 g
Kale
35 kcal per 100 g. 1 cup chopped: 21 g
Which to pick for your goal
- Fewer caloriesAbout even32 vs 35 kcal per 100 g
- More proteinAbout even3 vs 2.9 g per 100 g
- More fiberAbout even4 vs 4.1 g per 100 g
- Less sugarCollard greens0.5 vs 1 g per 100 g
- More potassiumKale213 vs 348 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Collard greens, 100 g | Kale, 100 g | Collard greens, 36 g | Kale, 21 g |
|---|---|---|---|---|
| Calories | 32 kcal | 35 kcal | 12 kcal | 7 kcal |
| Protein | 3 g | 2.9 g | 1.1 g | 0.6 g |
| Carbohydrates | 5.4 g | 4.4 g | 2 g | 0.9 g |
| Sugars | 0.5 g | 1 g | 0.2 g | 0.2 g |
| Fiber | 4 g | 4.1 g | 1.4 g | 0.9 g |
| Fat | 0.6 g | 1.5 g | 0.2 g | 0.3 g |
| Saturated fat | <0.1 g | 0.2 g | <0.1 g | <0.1 g |
| Vitamin C | 35 mg | 93 mg | 13 mg | 20 mg |
| Vitamin A | 251 µg | 241 µg | 90 µg | 51 µg |
| Potassium | 213 mg | 348 mg | 77 mg | 73 mg |
| Iron | 0.5 mg | 1.6 mg | 0.2 mg | 0.3 mg |
| Calcium | 232 mg | 254 mg | 84 mg | 53 mg |
| Magnesium | 27 mg | 33 mg | 9.7 mg | 6.9 mg |
| Sodium | 17 mg | 53 mg | 6.1 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.