Collard greens are a powerhouse of nutrition, packed with vitamins A, C, and K, as well as fiber, calcium, and iron. Whether you're tracking your daily intake for a balanced diet, managing a specific health condition, or simply curious about the nutritional profile of this leafy green, our Collard Nutrition Calculator provides instant, accurate data per serving.
Simply enter the amount of collard greens (raw or cooked) and select your preferred unit — cups, grams, or ounces. The calculator breaks down calories, macronutrients (protein, carbs, fat), fiber, and key micronutrients. Perfect for meal planners, dietitians, and anyone following a keto, paleo, or plant-based lifestyle. Get a complete nutritional snapshot in seconds.
🥬 Collard Nutrition Calculator
📊 Nutrition Facts
How to Use This Tool
Using the Collard Nutrition Calculator is straightforward. Enter the quantity of collard greens you plan to eat, then select the unit that matches your measurement — raw cups, cooked cups, grams, or ounces. Click "Calculate" to see a full breakdown of calories, macronutrients, fiber, and key vitamins and minerals. The preset buttons (½ cup raw, 1 cup cooked, 100 g, 3 oz) let you quickly get results for common serving sizes. Use the Reset button to clear the form and start over.
Nutritional Profile of Collard Greens
Collard greens are a nutrient-dense leafy green vegetable, low in calories but rich in essential vitamins and minerals. A 100-gram serving of raw collards provides only about 32 calories, yet delivers over 400% of the daily value for vitamin K, 50% for vitamin A, and 35% for vitamin C. They are also an excellent source of calcium (232 mg per 100 g) and iron (1.5 mg), making them a valuable addition to plant-based and bone-health-focused diets. The fiber content (3.6 g per 100 g) supports digestive health and helps maintain stable blood sugar levels.
Formula Explained
The calculator uses reference data from the USDA FoodData Central database. For each nutrient, the value per 100 grams is multiplied by the actual weight of your serving. The conversion from cups to grams uses standard densities: 1 cup of raw chopped collards weighs approximately 36 grams, while 1 cup of cooked chopped collards weighs about 190 grams (due to water absorption during cooking). The formula for each nutrient is: Nutrient = (Reference per 100g) × (Serving weight in grams / 100). For example, if you eat 1 cup of cooked collards (190 g), the protein content is 2.7 g × (190 / 100) = 5.13 g.
Worked Examples
Example 1: You have ½ cup of raw collard greens (18 g). Calories = 32 × 0.18 = 5.8 kcal. Protein = 2.7 × 0.18 = 0.5 g. Vitamin K = 437 × 0.18 = 78.7 mcg.
Example 2: You eat 100 g of cooked collards. Since the reference data is for raw collards, the calculator uses the raw values per 100 g. For 100 g cooked, the weight is the same (100 g), so you get the full per-100g values: 32 kcal, 2.7 g protein, 5.6 g carbs, 3.6 g fiber, 0.6 g fat, 501 mcg vitamin A, 35.3 mg vitamin C, 437 mcg vitamin K, 232 mg calcium, 1.5 mg iron.
Factors Affecting Accuracy
The nutritional content of collard greens can vary based on growing conditions, soil quality, and cooking method. Boiling can leach some water-soluble vitamins (like vitamin C) into the cooking water, while steaming or sautéing may retain more nutrients. The USDA values used here represent averages from multiple samples. For the most precise tracking, especially for therapeutic diets, consider using a food scale and consulting a registered dietitian. The calculator assumes raw collard greens unless cooked is specified; the cooked option adjusts the weight per cup but uses the same nutrient density per gram as raw, which is a reasonable approximation for most purposes.
Frequently Asked Questions
Are collard greens keto-friendly? Yes, with only 5.6 g of carbs per 100 g (and 3.6 g of fiber, yielding about 2 g net carbs), collards are an excellent choice for low-carb and ketogenic diets.
Can I eat collard greens raw? Absolutely. Raw collard greens are crunchy and slightly bitter, often used in salads or smoothies. Cooking softens the leaves and reduces bitterness.
How do collards compare to kale or spinach? Collards are higher in calcium and vitamin K than kale, but lower in vitamin C than kale. Spinach has more iron but also more oxalates, which can inhibit calcium absorption. Collards offer a balanced nutrient profile with fewer oxalates.
Is the data for raw or cooked collards? The base data is for raw collard greens. When you select "cups (cooked)", the calculator uses the cooked weight per cup but applies the same nutrient density per gram. This is a standard approach used by many nutrition databases.
For more detailed information, visit the USDA FoodData Central database.