Nutrition for Collard Greens

Calories, Protein, Vitamins and More

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Collard Greens Nutrition Summary

One cup of collard greens (36 grams or 1.27 oz) contains 12 calories and 1.1 grams of protein. Collard greens consists of 90% water, 5% carbohydrates, 3% protein, and less than 1% of fat.

Collard greens are an excellent source of many nutrients, including Vitamin A, Vitamin C, calcium, potassium and Vitamin K. It also contains significant amounts of dietary fiber, folate and manganese.

In one cup of collard greens:

  • Calories: 12
  • Protein: 1.1 g
  • Sugar: 0.2 g
  • Dietary fiber: 1.4 g
  • Fat: 0.2 g
  • Sodium: 6.1 mg
There is no significant amounts of saturated fat or cholesterol in collard greens.

See the Collard Greens Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Collards, raw.

Calories in Collard Greens

Collard greens have 12 calories per cup or 33 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

56% of calories in collard greens are from carbohydrates, 31% of calories are from protein and 13% of calories are from fat.

Calories from Carbs

The majority, or 56% of the calories in collard greens are from carbohydrates. The carbs in collard greens are mostly in the form of dietary fiber and sugar (87% and 12%). An excellent high-fiber food, a single cup of collard greens contains 6% of recommended daily values or 1.4 grams of dietary fiber.

  • Dietary fiber: 1.4 g
  • Sugar: 0.2 g
There is no significant amounts of starch in collard greens.

Calories from Fat

About 13% the calories in Collard Greens are from fat. Collard greens are very low in total fat, with 0.2 grams per cup. Most of the fat in collard greens are healthier unsaturated fats.

Collard greens are cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in collard greens.

Omega-6 in Collard Greens

Collard greens contain a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.03 g

Calories Similar to Collard Greens

Some other vegetables with similar calories to collard greens by weight:


Protein in Collard Greens

One cup of Collard Greens has 1.1 grams of protein or about 2% of daily recommended intake. Although collard greens are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.09 g
  • Tryptophan: 0.01 g
  • Threonine: 0.03 g
  • Isoleucine: 0.04 g
  • Leucine: 0.05 g
  • Lysine: 0.04 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
  • Histidine: 0.02 g

Protein Similar to Collard Greens

Some other vegetables with similar amounts of protein to collard greens by weight:

Vitamins and Minerals in Collard Greens

An good source of many nutrients, collard greens contain abundant amounts of Vitamin A, Vitamin C, calcium, potassium and Vitamin K. In fact, a single cup of collard greens contains 175% of recommended daily values or 157.4 ug of Vitamin K. Also an excellent source of Vitamin C, a single cup of collard greens contains 17% of recommended daily values or 12.7 milligrams of Vitamin C.

Vitamins in collard greens (1 cup):
  • Vitamin a: 90.4 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 12.7 mg
  • Vitamin e: 0.8 mg
  • Folate: 46.4 ug
  • Vitamin k: 157.4 ug
Minerals in collard greens (1 cup):
  • Calcium: 83.5 mg
  • Potassium: 76.7 mg
  • Iron: 0.2 mg
  • Magnesium: 9.7 mg
  • Zinc: 0.1 mg
  • Selenium: 0.5 ug
  • Phosphorus: 9 mg
  • Manganese: 0.2 mg
  • Choline: 8.4 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in collard greens.

Similar to Collard Greens for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to collard greens:

Flavonoids and Carotenoids in Collard Greens [3]

Collard greens contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids kaempferol and quercetin. In one cup of collard greens:

  • beta-carotene: 1077 ug
  • alpha-carotene: 5 ug
  • lutein + zeaxanthin: 1556 ug
  • kaempferol: 3.15 mg
  • Quercetin: 0.93 mg

Collard Greens Nutrition Chart

Collard Greens:

( cup - 36g )
calories
12KCAL 1%
carbohydrates
2G 1%
dietary fiber
1.4G 6%
sugar 0.17G
total fat
0.22G 0%
saturated fat
0.02G 0%
monounsaturated fat 0.01G
polyunsaturated fat 0.07G
protein
1.1G 2%
sodium
6.1MG 0%
Vitamin A
90UG 13%
Vitamin C
13MG 17%
calcium
84MG 8%
iron
0.17MG 1%
magnesium
9.7MG 3%
potassium
77MG 3%
thiamin (Vitamin B1)
0.02MG 2%
riboflavin (Vitamin B2)
0.05MG 4%
niacin (Vitamin B3)
0.27MG 2%
Vitamin B6
0.06MG 5%
pantothenic acid (Vitamin B5)
0.1MG 2%
folate (Vitamin B9)
46UG 12%
Vitamin K
157UG 175%
Vitamin E
0.81MG 5%
selenium
0.47UG 1%
copper
0.02MG 1%
manganese
0.24MG 13%
zinc
0.08MG 1%
phosphorus
9MG 1%
choline
8.4MG 2%
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Collard Greens in Cooking

Collard greens are in the top 25% most popular ingredients for recipes. Collard Greens can be consumed raw and is often chopped or trimmed before cooking or serving. Most recipes call for one or two collard greens.

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