Vegetables
Collard greens calories and nutrition
Also called collards.
A cup of chopped raw collard greens (36 g) has 12 calories, with 1.1 g of protein, 2.0 g of carbs and 0.2 g of fat. That is 32 calories per 100 g.
Raw collard greens. Data: USDA FoodData Central, “Collards, raw”. These weights and nutrients describe raw leaves. Cooking changes the weight per cup; added oil, meat or salt changes the finished dish.
Serving size
1 cup, chopped · 36 g
12 calories
- Protein
- 1.1 g31% of calories · 2% DV
- Carbs
- 2.0 g55% of calories · 1% DV
- Fat
- 0.2 g14% of calories · 0% DV
- Fiber
- 1.4 g
- Sugars
- 0.2 g
- Saturated fat
- 0.0 g
- Sodium
- 6.1 mg
Collard greens nutrition facts per cup
A cup of chopped raw collard greens (36 g) has 12 calories, 1.1 g of protein and 1.4 g of fiber in USDA’s data. These figures describe raw greens without added fat or salt. Sources ↓
Calories in collard greens by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, chopped36 g | 12 | 1.1 g | 2.0 g | 0.2 g |
| ½ cup, chopped18 g | 6 | 0.5 g | 1.0 g | 0.1 g |
| 2 cups, chopped72 g | 23 | 2.2 g | 3.9 g | 0.4 g |
| 100 g100 g | 32 | 3.0 g | 5.4 g | 0.6 g |
Serving weights are USDA’s household measures for this food.
Collard greens nutrition facts
Per 100 g, 32 calories: 31% from protein, 55% from carbs and 14% from fat.
| Nutrient | Per 100 g | Per serving1 cup, chopped · 36 g | % Daily Value |
|---|---|---|---|
| Calories | 32 | 12 | – |
| Total fat | 0.6 g | 0.2 g | 0% |
| Saturated fat | 0.1 g | 0.0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 17 mg | 6.1 mg | 0% |
| Total carbohydrate | 5.4 g | 2.0 g | 1% |
| Dietary fiber | 4.0 g | 1.4 g | 5% |
| Total sugars | 0.5 g | 0.2 g | – |
| Protein | 3.0 g | 1.1 g | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 232 mg | 84 mg | 6% |
| Iron | 0.5 mg | 0.2 mg | 1% |
| Potassium | 213 mg | 77 mg | 2% |
| Vitamin A | 251 µg | 90 µg | 10% |
| Vitamin C | 35 mg | 13 mg | 14% |
% Daily Value is per serving (1 cup, chopped), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of chopped raw collard greens (12 calories) takes about 4 minutes of walking, roughly 400 steps.
Compare calories by serving
A cup of chopped raw collard greens has 12 calories, 5 more calories than a cup of raw kale (7 calories). The portions weigh 36 g and 21 g, respectively.
Related foods to explore
Collard greens questions
How much protein is in a cup of chopped raw collard greens?
A cup of chopped raw collard greens (36 g) has 1.1 g of protein, 2% of the 50 g Daily Value. That is 3.0 g per 100 g.
How much fiber is in a cup of chopped raw collard greens?
A cup of chopped raw collard greens (36 g) has 1.4 g of fiber, 5% of the 28 g Daily Value. That is 4.0 g per 100 g.
How many calories are in 2 cups of raw collards?
2 cups of chopped raw collard greens (72 g) has 23 calories: 0.4 g fat, 3.9 g carbs (2.9 g of it fiber) and 2.2 g protein.
Do these numbers apply to cooked collard greens?
No. A cup of cooked greens has a different weight than a cup of raw greens. This page uses raw collard greens, without the oil, meat or salt that some recipes include.
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- U.S. Department of Agriculture, FoodData Central: Collards, raw (FDC ID 170406, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated