Calories in Collard Greens: Nutrition Facts & Serving Sizes
Per 1 cup chopped (36g)
Per 100g
Source: Web research, March 2026.
One cup of chopped collard greens (36g) contains just 11.9 calories with 1.1g of protein, 1.9g of carbs, and 0.2g of fat. Per 100g, collard greens provide 33 calories with 3g of protein, 5.4g of carbs, and 0.6g of fat. The standout micronutrient is vitamin K at 437mcg per 100g, covering over 360% of the daily value. Vitamin A is exceptional at 251mcg per 100g. Vitamin C provides 35.3mg per 100g (about 39% daily value). Calcium is solid at 232mg per 100g, significantly higher than most leafy greens. Folate provides 129mcg per 100g (32% daily value). Fiber is 4g per 100g for digestive support. Collard greens are a Southern staple and one of the most nutrient-dense leafy vegetables available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup chopped (36g) | 11.9 | 1.1g | 1.9g | 0.2g | 1.4g |
| 1 bunch (362g) | 119.5 | 10.9g | 19.5g | 2.2g | 14.5g |
| 100g | 33 | 3g | 5.4g | 0.6g | 4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 33 | 2% |
| Protein | 3g | 6% |
| Total Fat | 0.6g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 5.4g | 2% |
| Dietary Fiber | 4g | 14% |
| Sugars | 0.5g | 1% |
| Sodium | 17mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 232mg | 18% |
| Iron | 0.5mg | 3% |
| Potassium | 213mg | 5% |
| Vitamin A | 251mcg | 28% |
| Vitamin C | 35.3mg | 39% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 27mg | 6% |
| Phosphorus | 25mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 1.3mcg | 2% |
| Folate | 129mcg | 32% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Collard Greens
Collard greens are one of the most micronutrient-dense vegetables you can eat. The vitamin K content at 437mcg per 100g is extraordinary, covering over 360% of the daily value. Vitamin K is essential for blood clotting and plays a significant role in bone metabolism, supporting bone density alongside calcium.
The calcium content at 232mg per 100g is remarkably high for a leafy green, nearly matching dairy products on a per-calorie basis. For anyone who is lactose intolerant or minimizing dairy, collard greens are one of the best plant-based calcium sources.
Vitamin A at 251mcg per 100g supports immune function, vision, and skin health. Vitamin C at 35.3mg per 100g provides antioxidant protection and supports collagen synthesis, which is important for joint health and recovery.
Folate at 129mcg per 100g (32% daily value) supports DNA synthesis and cell division, critical for muscle repair and regeneration after training.
The 4g of fiber per 100g and only 33 calories make collard greens an excellent bulk-adding vegetable for any diet. You can eat a full bunch (362g) for only 119.5 calories while getting 14.5g of fiber. For meal prep, collard greens can be sauteed, braised, or used as a low-carb wrap instead of tortillas.
Dietary Considerations
Collard greens are keto-friendly with only 5.4g of carbs per 100g and 4g of fiber (net carbs ~1.4g per 100g). They are vegan, gluten-free, dairy-free, and ideal for weight loss due to their very low calorie density. The high vitamin K content is a consideration for anyone on blood thinners like warfarin, as vitamin K affects how these medications work.
Daily Intake (100g)
100g of collard greens provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in collard greens?
One cup of chopped collard greens (36g) contains about 12 calories. Per 100g, collard greens have 33 calories. A full bunch (362g) contains about 119 calories.
Are collard greens good for weight loss?
Yes, collard greens are excellent for weight loss. At only 33 calories per 100g with 4g of fiber, they add significant volume and nutrients to your diet without meaningful caloric impact. They are one of the best vegetables for filling your plate on a cut.
How much protein is in collard greens?
Collard greens have 3g of protein per 100g. A cup (36g) provides about 1.1g of protein. While not a primary protein source, they contribute to daily protein intake in meaningful amounts relative to their calories.
Are collard greens high in calcium?
Yes, collard greens are among the best plant-based calcium sources at 232mg per 100g. A full bunch (362g) provides about 840mg of calcium. This makes them a valuable dairy alternative for meeting calcium needs.
Are collard greens keto?
Yes, collard greens are keto-friendly. With 5.4g total carbs and 4g of fiber per 100g, the net carbs are only about 1.4g per 100g. They are an excellent leafy green for ketogenic diets.
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