Collard greens nutrition facts

Collard greens (1 cup, chopped, 190 g) has 63 calories, 5.1 g protein, 7.6 g fiber, 1.4 g fat. It is an excellent source of vitamin K (644% DV), vitamin A (80% DV), manganese (42% DV) and a good source of riboflavin and vitamin B6.

Vitamin K 644% DV Vitamin A 80% DV Manganese 42% DV Vitamin C 38% DV Fiber 27% DV

#4 of 50 vegetables for vitamin K #5 of 50 vegetables for lutein + zeaxanthin #5 of 50 vegetables for beta-carotene #6 of 50 vegetables for vitamin A #1 of 50 vegetables for calcium #8 of 50 vegetables for fiber

Nutrition Facts

Serving size1 cup, chopped (190 g)

Calories63

Total Fat 1.4g1.8%

Saturated Fat 0.1g0.4%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 28mg1.2%

Total Carbohydrate 10.7g3.9%

Dietary Fiber 7.6g27%

Total Sugars 0.8g

Protein 5.1g10%

Vitamin D 0µg0%

Calcium 268mg21%

Iron 2.1mg12%

Potassium 222mg4.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 27%
■ Fat 16%
■ Carbohydrate 57%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

308

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-4.5

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 2 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in collard greens

Nutrient	Per 1 cup, chopped	% Daily Value
Macronutrients
Calories	63 kcal	3.1%
Protein	5.1 g	10%
Total fat	1.4 g	1.8%
Carbohydrate	10.7 g	3.9%
Fiber	7.6 g	27%
Sugars	0.8 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.18 g	no DV
Omega-6 (linoleic)	0.13 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	34.6 mg	38%
Thiamin (B1)	0.08 mg	6.3%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	1.1 mg	6.8%
Pantothenic acid (B5)	0.41 mg	8.3%
Vitamin B6	0.24 mg	14%
Folate (DFE)	30 µg	7.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	722 µg	80%
Vitamin E	1.67 mg	11%
Vitamin D	0 µg	0%
Vitamin K	773 µg	644%
Choline	73 mg	13%
Minerals
Sodium	28 mg	1.2%
Calcium	268 mg	21%
Iron	2.1 mg	12%
Magnesium	40 mg	9.5%
Phosphorus	61 mg	4.9%
Potassium	222 mg	4.7%
Zinc	0.4 mg	4%
Copper	0.1 mg	11%
Manganese	0.97 mg	42%
Selenium	0.9 µg	1.7%
Carotenoids
Beta-carotene	8,575 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	11,774 µg	no DV
Other
Caffeine	0 mg	no DV
Water	171 g	no DV
Amino acids
Tryptophan	0.051 g	no DV
Threonine	0.141 g	no DV
Isoleucine	0.163 g	no DV
Leucine	0.247 g	no DV
Lysine	0.192 g	no DV
Methionine	0.053 g	no DV
Phenylalanine	0.142 g	no DV
Valine	0.198 g	no DV
Histidine	0.076 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	33 kcal	1.7%
Protein	2.7 g	5.4%
Total fat	0.7 g	0.9%
Carbohydrate	5.7 g	2.1%
Fiber	4 g	14%
Sugars	0.4 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.09 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	18.2 mg	20%
Thiamin (B1)	0.04 mg	3.3%
Riboflavin (B2)	0.11 mg	8.2%
Niacin (B3)	0.6 mg	3.6%
Pantothenic acid (B5)	0.22 mg	4.4%
Vitamin B6	0.13 mg	7.5%
Folate (DFE)	16 µg	4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	380 µg	42%
Vitamin E	0.88 mg	5.9%
Vitamin D	0 µg	0%
Vitamin K	407 µg	339%
Choline	38 mg	7%
Minerals
Sodium	15 mg	0.7%
Calcium	141 mg	11%
Iron	1.1 mg	6.3%
Magnesium	21 mg	5%
Phosphorus	32 mg	2.6%
Potassium	117 mg	2.5%
Zinc	0.2 mg	2.1%
Copper	0.05 mg	5.7%
Manganese	0.51 mg	22%
Selenium	0.5 µg	0.9%
Carotenoids
Beta-carotene	4,513 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	6,197 µg	no DV
Other
Caffeine	0 mg	no DV
Water	90 g	no DV
Amino acids
Tryptophan	0.027 g	no DV
Threonine	0.074 g	no DV
Isoleucine	0.086 g	no DV
Leucine	0.13 g	no DV
Lysine	0.101 g	no DV
Methionine	0.028 g	no DV
Phenylalanine	0.075 g	no DV
Valine	0.104 g	no DV
Histidine	0.04 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	9 kcal	0.5%
Protein	0.8 g	1.5%
Total fat	0.2 g	0.3%
Carbohydrate	1.6 g	0.6%
Fiber	1.1 g	4%
Sugars	0.1 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.2 mg	5.7%
Thiamin (B1)	0.01 mg	0.9%
Riboflavin (B2)	0.03 mg	2.3%
Niacin (B3)	0.2 mg	1%
Pantothenic acid (B5)	0.06 mg	1.2%
Vitamin B6	0.04 mg	2.1%
Folate (DFE)	5 µg	1.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	108 µg	12%
Vitamin E	0.25 mg	1.7%
Vitamin D	0 µg	0%
Vitamin K	115 µg	96%
Choline	11 mg	2%
Minerals
Sodium	4 mg	0.2%
Calcium	40 mg	3.1%
Iron	0.3 mg	1.8%
Magnesium	6 mg	1.4%
Phosphorus	9 mg	0.7%
Potassium	33 mg	0.7%
Zinc	0.1 mg	0.6%
Copper	0.01 mg	1.6%
Manganese	0.14 mg	6.3%
Selenium	0.1 µg	0.3%
Carotenoids
Beta-carotene	1,279 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1,757 µg	no DV
Other
Caffeine	0 mg	no DV
Water	26 g	no DV
Amino acids
Tryptophan	0.008 g	no DV
Threonine	0.021 g	no DV
Isoleucine	0.024 g	no DV
Leucine	0.037 g	no DV
Lysine	0.029 g	no DV
Methionine	0.008 g	no DV
Phenylalanine	0.021 g	no DV
Valine	0.029 g	no DV
Histidine	0.011 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170407 ("Collards, cooked, boiled, drained, without salt").

Frequently asked questions

How many calories are in collard greens?

Collard greens has 63 calories per 1 cup, chopped (190 g), or 33 calories per 100 g, according to USDA FoodData Central.

How much protein is in collard greens?

5.1 g of protein per 1 cup, chopped, which is 10% of the 50 g Daily Value.

What is collard greens rich in?

Per serving, collard greens is richest in Vitamin K at 644% of the Daily Value, Vitamin A (RAE) (80%), Manganese (42%), Vitamin C (38%).

Is collard greens healthy?

By nutrient density, collard greens scores 308 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.