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Collard Greens Nutrition Facts: Are Collard Greens Good for You?
Raw collard greens are very low in calories, fat, and sugar, providing 32 calories per 100-gram serving. They are high in several vitamins, particularly vitamin K, vitamin C, vitamin A, and folate, and are a good source of calcium and fiber. Their nutritional contribution to your diet depends on portion size and preparation, as added ingredients like oil or salt will alter the final nutrient values.
Per 100 g · Collards, raw
What stands out in collard greens
- High in vitamin K. A 100-gram serving of raw collards provides 437 mcg of vitamin K. This amount represents 364% of the Daily Value.
- High in vitamins A and C. This portion of raw collards supplies 28% of the Daily Value for vitamin A and 39% of the Daily Value for vitamin C.
- High in folate. Per 100 grams, raw collards contain 129 mcg of folate, which is 32% of the Daily Value for this B vitamin.
- Good source of calcium and fiber. A 100-gram serving is a good source of calcium, with 18% of the Daily Value, and dietary fiber, with 14% of the Daily Value.
What to keep in mind
- Raw collard greens are naturally low in calories, sodium (17 mg), saturated fat (0 g), and sugars (less than 1 g).
- Keep in mind that adding ingredients like oil, salt, or cured meats during cooking will increase these amounts.
Collard Greens nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 32 kcal | – |
| Protein | 3 g | 6% |
| Total fat | 0.61 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.03 g | – |
| Polyunsaturated fat | 0.2 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 5.4 g | 2% |
| Dietary fiber | 4 g | 14% |
| Total sugars | 0.46 g | – |
| Water | 89.6 g | – |
| Sodium | 17 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 213 mg | 5% |
| Calcium | 232 mg | 18% |
| Iron | 0.47 mg | 3% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 25 mg | 2% |
| Zinc | 0.21 mg | 2% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.66 mg | 29% |
| Selenium | 1.3 mcg | 2% |
| Vitamin A (RAE) | 251 mcg | 28% |
| Vitamin C | 35.3 mg | 39% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 437 mcg | 364% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 0.74 mg | 5% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 129 mcg | 32% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 23.2 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Collard Greens by portion
The nutrition data is based on a 100-gram serving, which is nearly three cups chopped. A more common serving size is one chopped cup, which weighs 36 grams. This smaller portion contains about 12 calories, 1.1 grams of protein, 1.9 grams of carbohydrates, and 1.4 grams of dietary fiber. It has less than a gram of fat or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, chopped | 36 g | 12 | 1.1 g | 1.9 g | 1.4 g | 0.2 g |
How collard greens compares with other vegetables
Among 38 vegetables on this site, raw collard greens rank very high for certain nutrients. They are second highest for both vitamin K and calcium content. They also rank in the top 10 for fiber (6th), vitamin A (7th), and folate (4th). Compared to similar vegetables per 100 grams, collards have a similar calorie count to kale (35 kcal), broccoli (34 kcal), and green beans (31 kcal). They contain more fiber (4 g) than broccoli and green beans but slightly less than kale (4.1 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Collard Greens | 32 | 3 g | 5.4 g | 4 g | 0.61 g |
| Okra | 33 | 1.9 g | 7.5 g | 3.2 g | 0.19 g |
| Green Beans | 31 | 1.8 g | 7 g | 2.7 g | 0.22 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 2.6 g | 0.37 g |
| Kale | 35 | 2.9 g | 4.4 g | 4.1 g | 1.5 g |
Quick answers
How many calories are in a cup of raw collard greens?
One cup of chopped, raw collard greens (36 grams) contains 12 calories.
How much fiber is in collard greens?
A 100-gram serving of raw collard greens has 4 grams of dietary fiber, which is 14% of the Daily Value. A single chopped cup provides 1.4 grams of fiber.
Are collard greens high in sugar?
No, raw collard greens are very low in sugar. A 100-gram serving contains less than half a gram of total sugars, and a one-cup portion has about 0.2 grams.
When to talk to a doctor or dietitian
- It supplies 437 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how collard greens fits your situation.
Last updated October 21, 2026