Nutrition facts · Vegetables
Calories in Collard greens
Raw collard greens have 32 calories per 100 g, and 1 cup chopped (36 g) has about 12 calories. Most of those calories come from carbohydrates (5.4 g per 100 g, of which 4 g is fiber), with protein close behind at 3 g and very little fat.
Calories come from: Carbs 55% · Fat 14% · Protein 31%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 32 kcal | 3 g | 5.4 g | 0.6 g |
| 1 cup, chopped | 36 g | 12 kcal | 1.1 g | 2 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 32 kcal |
|---|---|
| Protein | 3 g |
| Carbohydrates | 5.4 g |
| of which sugars | 0.5 g |
| Fiber | 4 g |
| Fat | 0.6 g |
| of which saturated | 0.1 g |
| Sodium | 17 mg |
What changes the calories
- Collards shrink a lot when cooked, so a cup of cooked greens holds far more leaves, and more calories, than a cup of raw chopped greens.
- Cooking fat such as oil, butter or bacon drippings often adds more calories than the greens themselves.
- Traditional slow-cooked collards made with smoked meat pick up extra calories and fat from the meat.
- Removing the thick stems changes the weight of what you eat but has little effect on calories per gram.
Tips for logging it accurately
- Weigh collards raw before cooking when you can, and log them as raw greens, then add the cooking fat separately.
- If you only know the cooked amount, choose a cooked collards entry rather than the raw one, since the cup sizes are not comparable.
- Snap a photo of your plate in BerryFit and check that any oil, butter, meat or dressing is included in the log.
Log Collard greens in seconds
Snap a photo of your meal or search for Collard greens in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of collard greens?
One cup of chopped raw collard greens (36 g) has about 12 calories. A cup of cooked collards contains much more leaf, so it will have more calories than that.
Are collard greens low in carbs?
Raw collards have 5.4 g of carbs per 100 g, and 4 g of that is fiber. Sugar is only 0.5 g per 100 g.
How much protein is in collard greens?
Raw collard greens provide 3 g of protein per 100 g, or about 1.1 g per chopped cup (36 g).
Do cooked collard greens have more calories than raw?
Gram for gram, plain boiled collards stay similar, but cooked greens are more compact so each cup holds more. Added oil, butter or smoked meat raise the calories further.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Collards, raw, FDC ID 170406); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
