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

Mustard greens have 27 calories and 2.9 g of protein, while collard greens have 32 calories and 3.0 g of protein. Collard greens are slightly higher in protein and calories.

Mustard greens and collard greens are both leafy greens popular in various cuisines. They provide essential nutrients and can be beneficial additions to a balanced diet.

What Is the Difference Between Mustard Greens and Collard Greens?

Mustard greens are leafy vegetables with a peppery flavor, commonly used in salads and cooked dishes. They are rich in vitamins A, C, and K. Collard greens are a type of leafy green vegetable known for their thick, dark leaves and mild flavor. They are often cooked and served as a side dish.

Mustard Greens vs Collard Greens: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of mustard greens and collard greens.

Nutrient (per 100 g)	Mustard greens (raw)	Collard greens (raw)
Calories	27 kcal	32 kcal
Protein	2.9 g	3.0 g
Carbs	4.7 g	5.4 g
Sugar	1.3 g	0.5 g
Fat	0.4 g	0.6 g
Fiber	3.2 g	4 g
Sodium	20 mg	17 mg

Which Is Better, Mustard Greens or Collard Greens?

For weight loss: Mustard greens contain 27 calories, while collard greens have 32 calories, making mustard greens slightly lower in calories.

For muscle and protein: Collard greens provide 3.0 g of protein compared to 2.9 g in mustard greens, making collard greens slightly higher in protein.

For low-carb or low-sugar: Mustard greens have 4.7 g of carbs and 1.3 g of sugar, while collard greens have 5.4 g of carbs and 0.5 g of sugar, indicating mustard greens are lower in sugar.

How to Track Mustard greens and Collard greens Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. 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 dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Collard greens have 3.0 g of protein, while mustard greens have 2.9 g of protein.

Which has fewer calories?

Mustard greens have 27 calories, while collard greens have 32 calories.

What is the fiber content in mustard greens?

Mustard greens contain 3.2 g of fiber per 100 g.

What is the sodium content in collard greens?

Collard greens have 17 mg of sodium per 100 g.

What is the sugar content in collard greens?

Collard greens contain 0.5 g of sugar per 100 g.

How many carbs are in mustard greens?

Mustard greens have 4.7 g of carbs per 100 g.

Key Takeaways

• Mustard greens: 27 calories per 100 g.
• Collard greens: 32 calories per 100 g.
• Mustard greens: 2.9 g of protein.
• Collard greens: 3.0 g of protein.
• Mustard greens: 4.7 g of carbs.
• Collard greens: 5.4 g of carbs.