Collard Greens vs Kale: Calories and Nutrition Compared (2026)

Collard greens have 3.0 g of protein and 32 calories, while kale has 2.9 g of protein and 35 calories. Collard greens are lower in calories and slightly higher in protein.

Collard greens and kale are popular leafy greens, each offering unique nutritional benefits. This comparison highlights their differences in calories, protein, carbohydrates, and other nutrients.

What Is the Difference Between Collard Greens and Kale?

Collard greens are a type of leafy green vegetable, known for their large, dark green leaves. They are often cooked and served as a side dish or used in soups and stews. Kale is a leafy green vegetable that comes in various varieties, known for its curly leaves and robust flavor. It is commonly used in salads, smoothies, and as a cooked side dish.

Collard Greens vs Kale: Nutrition Side by Side

The following table provides a side-by-side comparison of collard greens and kale.

Nutrient (per 100 g)	Collard greens (raw)	Kale (raw)
Calories	32 kcal	35 kcal
Protein	3.0 g	2.9 g
Carbs	5.4 g	4.4 g
Sugar	0.5 g	0.8 g
Fat	0.6 g	1.5 g
Fiber	4 g	4.1 g
Sodium	17 mg	53 mg

Which Is Better, Collard Greens or Kale?

For weight loss: Collard greens contain 32 calories per 100 g, while kale has 35 calories. This makes collard greens a slightly better option for weight loss.

For muscle and protein: Collard greens provide 3.0 g of protein per 100 g, compared to kale's 2.9 g. Therefore, collard greens are marginally higher in protein content.

For low-carb or low-sugar: Collard greens have 5.4 g of carbohydrates and 0.5 g of sugar, while kale has 4.4 g of carbohydrates and 0.8 g of sugar. Kale is lower in carbs and higher in sugar.

How to Track Collard greens and Kale Accurately

Portion sizes and macronutrient content can be easily misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, collard greens or kale?

Collard greens have 3.0 g of protein per 100 g, while kale has 2.9 g. Therefore, collard greens have more protein.

Which has fewer calories, collard greens or kale?

Collard greens contain 32 calories per 100 g, while kale contains 35 calories. Thus, collard greens have fewer calories.

What is the carbohydrate content in collard greens?

Collard greens have 5.4 g of carbohydrates per 100 g.

What is the sugar content in kale?

Kale contains 0.8 g of sugar per 100 g.

How much fat is in collard greens?

Collard greens have 0.6 g of fat per 100 g.

What is the sodium content in kale?

Kale contains 53 mg of sodium per 100 g.

Key Takeaways

• Collard greens have 32 calories per 100 g.
• Kale has 35 calories per 100 g.
• Collard greens contain 3.0 g of protein.
• Kale contains 2.9 g of protein.
• Collard greens have 5.4 g of carbohydrates.
• Kale has 4.4 g of carbohydrates.