Nutrition for Collard Greens

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

Calories from Fat

Omega-6 in Collard Greens

Calories Similar to Collard Greens

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

• Serrano Pepper: same
• Scallion: same
• Fennel: same
• Okra: same

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:

• Bean Sprouts: same
• Parsley: same
• Kale: same
• Spinach: -0.1 grams

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:

• Spinach: +16 UG
• Kale: -17 UG
• Cilantro: -46 UG
• Watercress: -67 UG

Flavonoids and Carotenoids in Collard Greens ^[3]

Collard Greens Nutrition Chart

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.

Friends and Relatives of Collard Greens

Other similar relatives:

• Okra
• Lima Beans