Calories in Collard Greens: Full Nutrition Breakdown

Collard greens are a staple of Southern American cuisine and a member of the cruciferous vegetable family. They are extremely low in calories while being rich in vitamin K, vitamin A, vitamin C, calcium, and folate. Collard greens also contain glucosinolates, sulfur-containing compounds that may support the body's natural detoxification processes. Here is a complete breakdown of collard greens nutrition by serving size.

Calories by serving size:

Collard greens are also an excellent source of manganese, folate, and vitamin A. A cup of cooked collard greens provides over 600% of the daily value for vitamin K and about 25% of the daily value for calcium.

Frequently Asked Questions (FAQ)

How many calories are in a cup of collard greens?

A cup of raw chopped collard greens weighing about 36 grams contains approximately 12 calories. Cooked collard greens have about 63 calories per cup because the sturdy leaves shrink considerably during cooking, allowing a much larger volume of greens to fit into a cup. Both forms are very low in calories relative to their nutrient density.

Are collard greens a good source of calcium?

Collard greens are one of the best plant-based sources of calcium. A cup of cooked collard greens provides about 268 mg of calcium, which is roughly 21% of the daily recommended intake. Like bok choy, collard greens are relatively low in oxalates compared to spinach, meaning the calcium they contain is more readily absorbed by the body.

Are collard greens good for weight loss?

Collard greens are an excellent food for weight loss. With only 12 calories per raw cup and a high fiber content of 7.6 grams per cooked cup, they provide substantial bulk and promote satiety without adding significant calories. Their sturdy texture also means they hold up well in hearty, filling dishes that can replace higher-calorie alternatives.

How do collard greens compare to kale?

Collard greens and kale are close relatives and share a similar nutritional profile, but there are some differences. Collard greens provide more calcium per serving (268 mg vs. 177 mg per cooked cup) and more vitamin A, while kale tends to be higher in vitamin C and certain antioxidants like quercetin and kaempferol. Both are outstanding choices for a nutrient-rich diet.

What is the healthiest way to cook collard greens?

Steaming or lightly sauteing collard greens preserves the most nutrients, particularly vitamin C and folate, which are heat-sensitive. Traditional slow-cooking methods with ham hocks or bacon add flavor but also add significant sodium and saturated fat. For a healthy alternative, try sauteing collard greens in a small amount of olive oil with garlic and a squeeze of lemon juice, which also helps improve iron absorption.