Collard Greens Nutrition Facts and Health Benefits

Collard greens—or just "collards"—are a member of the cabbage (Brassica) family of vegetables, which means they are a cruciferous vegetable. Their dark green pigment is a signal that they contain nutritious antioxidants.

Collards are also an excellent source of many vitamins and minerals, including calcium. You can use them as you would any dark leafy greens, like kale or spinach.

Collard Greens Nutrition Facts

A one-cup serving of raw collard greens provides 11 calories, 2g carbohydrates, 0.22g fat, and 1g protein. It also provides 83.5mg calcium. The nutrition information is provided by the USDA.

Carbs

A cup of raw collard greens is very low in carbohydrates, containing just 2 grams. As with most non-starchy vegetables, there is no scientific study of the glycemic index of collards, but it is assumed to be low. Much of the carbohydrate in collard greens is fiber; it has a small amount of naturally occurring sugar.

Fat

Collard greens have only a trace amount of fat on their own. If they are cooked in fat (such as olive oil), however, the resulting dish will contain fat. Cooking them in fat helps you absorb the fat-soluble vitamins found in collard greens, such as vitamin K.

Protein

Like other vegetables, collard greens are not high in protein, but they do contain 1 gram per cup.

Vitamins and Minerals

Leafy greens like collards are packed with nutrients. Collard greens are an excellent source of vitamin K (1 cup of cooked collard greens has eight times the daily requirement), vitamin A, vitamin C, folate, beta-carotene, and other carotenoids such as lutein and zeaxanthin.

Calories

Like other vegetables, especially leafy greens, collard greens are low in calories. A one-cup serving has just 11.5 calories.

Health Benefits

The cruciferous vegetables (which include broccoli, cauliflower, cabbage, kale, and other leafy greens like kale and collards), as a group, have been shown to have numerous beneficial properties.

May Lower Cancer Risk

Research is ongoing, but some studies have shown that higher consumption of cruciferous vegetables may reduce the risk of some cancers, including prostate, breast, and lung cancers.

Improves Heart Health

High intake of leafy and cruciferous vegetables is associated with a lower risk of cardiovascular disease (as much as 16% lower), according to an analysis of eight different studies.

One way cruciferous vegetables may help protect the heart is by reducing atherosclerosis (hardening of the arteries). One study of women's vegetable intake found that only cruciferous veggies offered this benefit.

In addition, collard greens contain fiber. Higher intakes of fiber may help to improve heart health by reducing bad cholesterol and lowering blood pressure.

Lowers Risk of Chronic Disease

That dietary fiber in collard greens offers an array of other health benefits. People who consume more fiber are at lower risk for stroke, diabetes, obesity, and some gastrointestinal diseases.

Promotes Eye Health

One of the antioxidants in collard greens is lutein. This compound, related to vitamin A, is important to healthy vision and helps protect the eyes from age-related degeneration and diseases.

Repairs Cell Damage

Along with lutein, collard greens contain other antioxidants that can help protect the body from oxidative stress and inflammation.

Low in FODMAPs

People who follow a low-FODMAP diet (a diet low in fermentable oligo-, di-, mono-saccharides and polyols) to manage symptoms of irritable bowel syndrome or Crohn's disease can safely consume collard greens.

Allergies

Though uncommon, allergies to foods in the Brassica family have been reported, sometimes with cross-reactivity to mugwort pollen or mustard. If you experience symptoms of an allergic reaction after consuming or handling collard greens, consult with a doctor about how to manage this sensitivity.

Adverse Effects

Collard greens are an excellent source of vitamin K. While this is a useful vitamin, it can interfere with certain blood-thinning medicines. If you take Coumadin (warfarin), discuss your vitamin K intake with your doctor.

Collard greens are also high in oxalates, which in some people can cause painful kidney stones. If you have any kidney problems, you may want to limit your consumption of collard greens or consider consuming high-oxalate foods like collards along with foods containing calcium (such as dairy products or tofu). Eating these foods together makes them less likely to form into kidney stones.

Especially when consumed raw, cruciferous vegetables contain naturally occurring chemicals that may interfere with thyroid function. If you have a thyroid condition, you may need to eat fewer of these vegetables, or be sure to cook them prior to eating.

Varieties

Although there are various cultivars of collard greens, in general, they are not sold as different varieties or under different names. You can also buy frozen or canned collards. Nutritionally, these options are comparable to raw greens, except that canned collards typically have significantly more sodium.

When They're Best

Collard greens are a winter crop, but they are usually available all year round. When shopping, look for dark green leaves (without yellowing).

Storage and Food Safety

You can store fresh collard greens in a plastic bag in the refrigerator for about five days. Avoid washing until you are ready to use. Rinse thoroughly or soak in cold water to remove dirt. To freeze, blanch first.

How to Prepare

There are lots of different ways to prepare collards, but lightly cooking is the way to get the most nutrients and cancer-preventing phytonutrients from them.

First, rinse the collards well. After that, separate the leafy part from the woody stem. (The stem can be eaten, but it takes longer to cook.) Chop the collard greens into bite-sized pieces. 

Once chopped, you can include collard greens in many recipes raw or sauté, steam, or boil them. Steaming will preserve many of the vitamins and minerals in collards. Boiling can leach vitamins and minerals into the water. Adding some fat can help to absorb vitamins and minerals. Try sautéing with garlic and olive oil and dressing with a little lemon juice.