Collard greens score well at 72/100, primarily due to their exceptional micronutrient density and high fiber content, making them a valuable addition to a balanced diet.
A 100g serving provides 99% of your daily Vitamin C and 42% of your daily Folate.
Contains 3.8g of fiber per 100g, contributing significantly to daily intake goals.
This minimally processed (NOVA 1) vegetable contains no added sugar or saturated fat.
With 2.97g of protein per 100g, collard greens offer a modest plant-based protein source.
Provides 21% of the Daily Value for calcium in a 100g serving.
Scores +7 points above the vegetable category average (65/100 across 68 foods).
Collard greens achieve a strong FoodScore of 72/100, largely driven by their impressive nutritional profile. They receive a significant bonus for their high fiber content, with 3.8g per 100g, which contributes +4 points. A substantial +8 points are awarded for their rich micronutrient profile, particularly for providing 99% of the Daily Value for Vitamin C, 42% for Folate, and 21% for Calcium in a 100g serving. As a minimally processed whole food (NOVA class 1), collard greens earn a full +10 points, reflecting their natural state and lack of industrial processing. The food incurs no penalties, as it contains 0g of added sugar, 0g of saturated fat, and a very low sodium content of 18.41mg. To achieve an even higher score, collard greens would need to contain a broader range of micronutrients in higher percentages, such as Vitamin D or B12, or a higher protein content, but its current profile is excellent for a vegetable.
Health benefits
What the nutrients in collard greens raw actually do for you, grounded in established dietary science.
Supports Bone Health
Collard greens are a notable source of calcium and magnesium, two minerals crucial for maintaining strong bones and teeth. A 100g serving provides 276.4mg of calcium, which is 21% of the Daily Value, and 49.51mg of magnesium, contributing 12% of the Daily Value. Adequate intake of these minerals is emphasized by dietary guidelines for bone density and preventing osteoporosis. While plant-based calcium sources are absorbed differently than dairy, incorporating collard greens can significantly contribute to overall mineral intake.
Boosts Immune Function
This leafy green is exceptionally rich in Vitamin C, a powerful antioxidant vital for a healthy immune system. A 100g serving delivers 99% of the Daily Value for Vitamin C, making it an excellent food for supporting the body's defenses. Vitamin C is involved in various immune functions, including the production of white blood cells and protecting cells from damage. Regular consumption of foods high in Vitamin C, like collard greens, can help maintain immune resilience.
Promotes Digestive Health
Collard greens are a good source of dietary fiber, with 3.8g per 100g serving. Fiber is essential for maintaining a healthy digestive system by adding bulk to stool and promoting regular bowel movements. This can help prevent constipation and support overall gut regularity. The fiber in collard greens also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a diverse and healthy gut microbiome.
Supports Heart Health
The combination of potassium and magnesium in collard greens contributes to cardiovascular well-being. A 100g serving provides 409.8mg of potassium (9% DV) and 49.51mg of magnesium (12% DV). These electrolytes play a role in regulating blood pressure and maintaining proper heart rhythm. Furthermore, the absence of saturated fat and added sugar, along with its fiber content, aligns with dietary recommendations for reducing the risk of heart disease.
Collard greens score well at 72/100, primarily due to their exceptional micronutrient density and high fiber content, making them a valuable addition to a balanced diet.
How to eat it
Collard greens are a versatile, hearty leafy green vegetable commonly featured in Southern American cuisine, often cooked down until tender. They can also be enjoyed raw in salads or lightly sautéed for a quicker preparation. Their slightly bitter, earthy flavor pairs well with a variety of dishes, and a typical serving size is around 100-150g.
To reduce bitterness, blanch collard greens briefly in boiling water before sautéing or adding to other dishes.
Incorporate raw, thinly sliced collard greens into salads or wraps for a nutrient-dense crunch.
Pair cooked collard greens with a source of healthy fat, like olive oil or avocado, to enhance the absorption of fat-soluble vitamins.
Things to keep in mind
Collard greens are generally safe for most individuals when consumed in normal dietary amounts. However, like other leafy greens, they are high in Vitamin K, which can interact with blood-thinning medications like warfarin. Individuals on such medication should maintain a consistent intake of Vitamin K-rich foods and consult their healthcare provider. Some people may experience mild digestive discomfort, such as gas or bloating, if they are not accustomed to a high-fiber diet, so it's advisable to increase fiber intake gradually.
Yes, collard greens are very healthy. They score 72/100 on FoodScore, indicating a high nutritional value. They are an excellent source of Vitamin C (99% DV per 100g) and Folate (42% DV), and provide significant amounts of fiber and minerals like calcium and magnesium. They are also a minimally processed whole food with no added sugar or saturated fat.
Are collard greens good for weight loss?
Collard greens can be beneficial for weight loss. They are very low in calories (0 calories per 100g) and high in fiber (3.8g per 100g), which helps promote satiety and fullness. Their nutrient density means you get many essential vitamins and minerals without consuming excess calories, supporting a calorie-controlled diet.
Are collard greens considered an ultra-processed food?
No, raw collard greens are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal alterations like washing or trimming, without the addition of unhealthy ingredients or industrial processing.
How should I prepare collard greens to retain their nutrients?
To retain the most nutrients, especially water-soluble vitamins like Vitamin C, it's best to cook collard greens with minimal water or for shorter durations. Steaming, sautéing, or stir-frying are good options. Avoid over-boiling, which can leach out valuable vitamins. Adding a little healthy fat can also help with the absorption of fat-soluble nutrients.
What can I use as a substitute for collard greens?
Good substitutes for collard greens, offering similar nutritional benefits and culinary uses, include other hearty leafy greens. Kale, mustard greens, or turnip greens are excellent choices. They share a similar texture and slightly bitter flavor profile, making them suitable for many recipes that call for collard greens, especially in cooked applications.
Do collard greens help with digestion?
Yes, collard greens are beneficial for digestion due to their high fiber content. With 3.8g of fiber per 100g, they contribute to regular bowel movements and can help prevent constipation. The fiber also supports a healthy gut microbiome, which is crucial for overall digestive wellness.