Collard Greens: Calories, Nutrition Facts, and Health Benefits (2026)

Collard greens provide 12 calories per 1 cup chopped, raw (36 g). They contain 1.1 g protein, 2 g carbs, 1.4 g fiber, and 0.2 g sugar. Notably, they are high in vitamin K, with 157.3 mcg per serving, and offer 12.6 mg of vitamin C, which is 14% of the daily value.

This page explores the nutritional profile of collard greens, focusing on their benefits and how they fit into various dietary goals. It provides detailed information on calories, macronutrients, and vitamins per serving.

Collard Greens Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the specific nutrient content of collard greens per 1 cup chopped, raw (36 g) and per 100 g.

Values are for 1 cup chopped, raw (36 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	12	32	1%
Protein	1.1 g	3.0 g	2%
Carbohydrates	2.0 g	5.4 g	1%
Fiber	1.4 g	4.0 g	5%
Sugar	0.2 g	0.5 g	-
Fat	0.2 g	0.6 g	0%
Vitamin C	12.6 mg	35.0 mg	14%
Potassium	77 mg	213 mg	2%
Vitamin K	157.3 mcg	437.0 mcg	131%
Calcium	84 mg	232 mg	6%
Folate	46 mcg	129 mcg	12%

About 55% of collard greens calories come from carbohydrates, 31% from protein and 14% from fat.

Collard Greens by Health Goal

The by-goal ratings section evaluates collard greens against common dietary objectives, highlighting their suitability for various health-focused plans.

Goal	Rating	Why
Weight loss	Excellent	12 calories per serving with 1.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 12.6 mg vitamin C (14% DV)
Digestion	Fair	1.4 g fiber per serving supports regularity
Heart health	Good	Potassium (77 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Collard Greens and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Collard Greens has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Collard Greens Compares to Other Vegetables

In the comparison table, collard greens are assessed alongside other vegetables to illustrate their relative nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Collard Greens	32	0.5	4.0	35.0
Kale	49	2.3	3.6	120.0
Swiss Chard	19	1.1	1.6	30.0
Spinach	23	0.4	2.2	28.1

Collard Greens Myths, Checked

Collards must be cooked for hours , Misleading. Long simmering is traditional, but quick-sauteing keeps more vitamin C.

Collard greens have no protein , Misleading. They have a little, about 3 g per 100 g, but are valued for minerals.

How to Track Collard Greens

Vegetable portions and cooking method both change the numbers, so the same collard greens can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log collard greens accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of collard greens?

One cup of collard greens contains 12 calories. This low-calorie count makes them a suitable option for those monitoring their caloric intake.

Is collard greens good for weight loss?

Collard greens can be beneficial for weight loss due to their low calorie and high fiber content, with 1.4 g of fiber per cup, which aids in satiety.

Can people with diabetes eat collard greens?

People with diabetes can eat collard greens, as they have a low glycemic index of about 15 and a glycemic load of about 1, making them a safe choice.

How much calcium is in collard greens?

Collard greens provide 84 mg of calcium per cup, contributing to daily calcium needs and supporting bone health.

Is collard greens high in sugar?

Collard greens are low in sugar, containing only 0.2 g per cup, making them a healthy option for those concerned about sugar intake.

Are collard greens healthy?

Collard greens are considered healthy due to their high levels of vitamins and minerals, including 157.3 mcg of vitamin K and 12.6 mg of vitamin C per serving.

Key Takeaways

• Collard greens are low in calories, with only 12 calories per cup.
• They provide 1.4 g of fiber, which supports digestive health.
• High in vitamin K, they offer 157.3 mcg per serving.
• They contain 12.6 mg of vitamin C, contributing to immune function.
• Collard greens are low in sugar, with just 0.2 g per cup.
• They are a good source of calcium, providing 84 mg per serving.