Collard Green – Nutritional Value, Health Benefits, Recipes

Last updated: February 8, 2026Reviewed date: February 8, 2026Reading time: 12 min read

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Article Summary

Collard green, Brassica oleracea var Viridis is an herbaceous annual or biennial plant in the family Brassicaceae that includes cabbage, kale, and broccoli. Although they share the same botanical name as kale, Brassica oleracea, and some similarities, they have their own distinctive qualities. The name Collard comes from the term “colewort” which means cabbage plant. Apart from that collard greens are also known as “non-heading...

Key Takeaways

This article explains Nutritional value of Collards frozen, chopped, boiled, cooked, drained without salt in simple medical language.

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Collard green, Brassica oleracea var Viridis is an herbaceous annual or biennial plant in the family Brassicaceae that includes cabbage, kale, and broccoli. Although they share the same botanical name as kale, Brassica oleracea, and some similarities, they have their own distinctive qualities. The name Collard comes from the term “colewort” which means cabbage plant. Apart from that collard greens are also known as “non-heading cabbage” or “tree cabbage” because of their cabbage-like leaves that look like a crown on top of the stem after removing the leaves from the bottom part of the stem. It is said to have originated from Eastern Europe and Asia Minor where it is cultivated for its edible leaves which are consumed as a vegetable. Some popular common names of Collard greens are cow cabbage, kale, Portuguese kale, tall kale, spring-heading cabbage, tree kale, Carolina Cabbage, and fodder kale. Blue Max, Georgia Southern Collard Greens, Georgia, Vates, Champion, Flash, Heavy-Crop, Vates Collard Greens, couve tronchuda, Georgia Southern, Morris Heading, Butter Collard, Champion Collard Green, and Morris Heading Collard Greens are some popular varieties of collard greens. Nearly all varieties are grown for their delightful leaves.

Collard Greens Quick Facts
Name:	Collard Greens
Scientific Name:	Brassica oleracea var. viridis
Origin	Eastern European or Asia Minor region
Colors	Green, green blue, or purple.
Shapes	Large, broad, paddle-shaped, flat, smooth leaves with long petioles
Taste	The distinctive moderate, smoky taste
Calories	63 Kcal./cup
Major nutrients	Vitamin K (643.75%) Vitamin A (103.14%) Manganese (42.13%) Vitamin C (38.44%) Iron (26.88%)

COLLARD GREENS FACTS

Collard greens are a type of cruciferous vegetable that belongs to the cabbage family. It originates from Eastern Europe and Asia Minor. It grows on fertile, well-drained soil, exposed to direct sunlight. Collard greens require short periods of frost for the production of leaves of the best taste and quality. Collard Greens are a large leafy green that can be used in a number of dishes due to its delightful taste and nutrition.

Name	Collard Greens
Scientific Name	Brassica oleracea var. viridis
Native	Eastern European or Asia Minor region
Common/English Name	Collards, Carolina Cabbage, cow cabbage, kale, Portuguese kale, tall kale, spring-heading cabbage, tree kale, fodder kale
Name in Other Languages	Brazil: Couve Latin: vireta collard German: Blattkohl Kenya: Sukuma wiki Colombia: Col France: Chou cavalier Montenegro: Raštan Kashmir: Haakh Portugal: Couve galega Spain: Brassica oleracea viridis Greek: λάχανο Polish: kollard zieleni Bosnia: Raštika New Zealand: Dalmatian cabbage
Plant Growth Habit	Herbaceous annual or biennial plant
Growing Climate	Grow best in cool, moist conditions, at least six hours of direct sunlight every day.
Soil	Fertile, moist, well-draining soil is rich in organic matters.
Plant Size	3-4 feet in height
Root	Easily reach depths of 2 feet of more
Stem	Sturdy stem
Leaf Shape & Size	Large, broad, paddle-shaped, flat, smooth leaves with irregular lobes and long petioles and with contrasting succulent white ribs and veins.
Leaf Color	Green, green blue or purple.
Leaf Flavor/Aroma	Bitter nutty flavor
Leaf Taste	Distinctive moderate, smoky taste,
Flower	Small, yellow flowers arranged in the pyramid-shaped clusters
Fruit	Fruits are dry capsules known as siliques.
Seeds	Numerous tiny seeds in siliques
Varieties/Types	Blue Max, Georgia, Vates, Georgia Southern Collard Greens, Champion Collard Green, Champion, Flash, Georgia Southern, Morris Heading, Butter Collard, Vates Collard Greens, Morris Heading Collard Greens, couve tronchuda and Heavy-Crop
Major Nutrition	Vitamin K (phylloquinone) 772.5 µg (643.75%) Vitamin A, RAE 722 µg (103.14%) Manganese, Mn 0.969 mg (42.13%) Vitamin C (Ascorbic acid) 34.6 mg (38.44%) Iron, Fe 2.15 mg (26.88%) Calcium, Ca 268 mg (26.80%) Total dietary Fiber 7.6 g (20.00%) Vitamin B6 (Pyridoxine) 0.243 mg (18.69%) Vitamin B2 (Riboflavin) 0.201 mg (15.46%) Choline 73 mg (13.27%) Tryptophan 0.051 g (11.59%) Vitamin E (alpha-tocopherol) 1.67 mg (11.13%) Copper, Cu 0.097 mg (10.78%) Protein 5.15 g (10.30%)
Health Benefits	Digestive Support Prevent Cancer Support Cardiovascular Health
Calories in 1cup (190gm)	63 Kcal

Collard Greens Scientific Classification

Scientific Name: Brassica oleracea var. viridis

Rank	Scientific Name & (Common Name)
Kingdom	Plantae (Plants)
Phylum	Magnoliophyta
Class	Magnoliopsida
Order	Brassicales
Family	Brassicaceae
Tribe	Brassiceae
Genus	Brassica

Plant

Collard greens are an herbaceous annual or biennial plant that can grow as much as 3-4 feet in height. It is found growing in cool, moist locations and get at least six hours of direct sunlight every day, and prefers fertile, moist, well-drained soil rich in organic matters. Roots of collard greens may easily reach depths of 2 feet or more and have sturdy stems. Leaves are normally large, broad, and paddle-shaped and are extremely delicious. A flower of collard greens is small, yellow arranged in pyramid-shaped clusters. Fruits are dry capsules known as siliques which consist of numerous tiny seeds.

Leaves

A leaf of collard green is considered to be the main part of the plant which is nutritious as well as healthy. It is normally huge, broad, paddle-shaped, flat, smooth leaves along with irregular lobes and long petioles and with contrasting juicy white ribs and veins. Leaves are green, green-blue, or purple colored. It has a bitter nutty flavor and a unique moderate, smoky taste. Smaller leaves are more tender and tasty compared with the larger ones. Larger leaves are a somewhat bitterer flavor and a more fibrous texture. They taste sweeter after a light frost. They are mostly grown as a source of food. In some parts of the world, collard greens are cultivated for ornamental purposes.

History

Collards are most likely originated in the eastern European or Asia Minor region and now days cultivated in almost all parts of the cooler temperate regions due to their wonderful taste and nutritional contents.

Nutritional value of Collards frozen, chopped, boiled, cooked, drained without salt

Serving Size: 1 Cup, 170 g

Calories 61 Kcal.Calories from Fat 0.7 Kcal.

Proximity	Amount	% DV
Water	150.4 g	N/D
Energy	61 Kcal	N/D
Energy	257 kJ	N/D
Protein	5.05 g	10.10%
Total Fat (lipid)	0.7 g	2.00%
Ash	1.78 g	N/D
Carbohydrate	12.07 g	9.28%
Total dietary Fiber	4.8 g	12.63%
Total Sugars	0.97 g	N/D

Minerals	Amount	% DV
Calcium, Ca	357 mg	35.70%
Iron, Fe	1.9 mg	23.75%
Magnesium, Mg	51 mg	12.14%
Phosphorus, P	46 mg	6.57%
Potassium, K	427 mg	9.09%
Sodium, Na	85 mg	5.67%
Zinc, Zn	0.46 mg	4.18%
Copper, Cu	0.094 mg	10.44%
Manganese, Mn	1.127 mg	49.00%
Selenium, Se	2.6 µg	4.73%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.08 mg	6.67%
Vitamin B2 (Riboflavin)	0.196 mg	15.08%
Vitamin B3 (Niacin)	1.08 mg	6.75%
Vitamin B5 (Pantothenic acid)	0.196 mg	3.92%
Vitamin B6 (Pyridoxine)	0.194 mg	14.92%
Vitamin B9 (Folate)	129 µg	32.25%
Folate, food	129 µg	N/D
Folate, DEF	129 µg	N/D
Choline	76.7 mg	13.95%
Vitamin C (Ascorbic acid)	44.9 mg	49.89%
Fat-soluble Vitamins (Retinoids and Carotenoids)
Vitamin A, RAE	978 µg	139.71%
Vitamin A, IU	19538 IU	N/D
Beta Carotene	11591 µg	N/D
Alpha Carotene	216 µg	N/D
Beta Cryptoxanthin	48 µg	N/D
Betaine	0.3 mg	N/D
Lutein + zeaxanthin	18527 µg	N/D
Vitamin E (alpha-tocopherol)	2.12 mg	14.13%
Vitamin K (phylloquinone)	1059.4 µg	882.83%

Lipids	Amount	% DV
Fatty acids, total saturated	0.102 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.082 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.01 g	N/D
Fatty acids, total monounsaturated	0.034 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.012 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.014 g	N/D
Fatty acids, total polyunsaturated	0.357 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.102 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.216 g	N/D

Amino Acids	Amount	% DV
Tryptophan	0.065 g	14.77%
Threonine	0.178 g	10.11%
Isoleucine	0.206 g	12.32%
Leucine	0.313 g	8.47%
Lysine	0.24 g	7.18%
Methionine	0.068 g	N/D
Cystine	0.051 g	N/D
Phenylalanine	0.178 g	N/D
Tyrosine	0.136 g	N/D
Valine	0.246 g	11.65%
Arginine	0.258 g	N/D
Histidine	0.097 g	7.87%
Alanine	0.216 g	N/D
Aspartic acid	0.388 g	N/D
Glutamic acid	0.422 g	N/D
Glycine	0.194 g	N/D
Proline	0.214 g	N/D
Serine	0.161 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source:

https://ndb.nal.usda.gov/

Health benefits of Collard greens

Like cabbage, a collard green is a cruciferous vegetable and has many health benefits. Collards are one of the most nutritious vegetables. They are low in calories and high in protein, vitamins, and minerals. According to numerous medical studies, consuming collard greens frequently may help prevent, treat or even cure several health-related problems.

1. Digestive Support

Collard green consists of over 7 grams of fiber in one single cup which makes this cruciferous vegetable number one natural choice for digestive system support. Fiber content is only one digestive support mechanism of collard greens. Research has determined that the sulforaphane made from a glucosinolate in collard greens helps to defend the health of our stomach lining simply by stopping bacterial overgrowth and of the bacterium to our stomach wall.

2. Prevent Cancer

Collard greens, kale, spinach, and Swiss chard are some of the popular leafy vegetables which are full of essential nutrients. Collard greens consist of a high level of antioxidant, it helps to detoxify the body and reduce infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation which makes this vegetable a powerful natural cancer fighter and preventer.

According to the National Cancer Institute, glucosinolates – a large group of sulfur-containing compounds is the main secret behind the cancer-killing ability of collard greens as well as other cruciferous veggies. Indoles, thiocyanates, and isothiocyanates present in Collard greens break down the chewing and digestion process into biologically active compounds which avoid the growth of cancer cells. Indole and isothiocyanate have been most often inspected for their anticancer effects.

Powerful glucosinolates are also known to reduce infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, prevent tumor formation and metastasis, reprogram cancer cells to die off, deactivate carcinogens, and contain antibacterial and antiviral properties.

Prostate cancer: Research carried out by Cohort in the Netherlands, the United States, and Europe have observed a wide range of daily cruciferous vegetable consumptions and discovered little or no connection with prostate cancer risk. Research has also discovered that people who consumed a huge amounts of cruciferous vegetables had a low chance of prostate cancer.(1), (2), (3), (4), (5)

Colorectal cancer: Research done in Netherlands and United States by Cohort has discovered no association between cruciferous vegetable intake and colorectal cancer risk. However Netherlands research had discovered a reduced risk of Colon cancer in women who had a high intake of cruciferous vegetables.(6), (7), (8), (9)

Lung cancer: Cohort researches in the Netherlands, United States, and Europe have different results. The majority of the studies have reported little connection but one US study done with data from the Nurses’ Health Study and the Health Professionals Follow-up Study—presented that ladies who consumed more than 5 servings of Cruciferous vegetable each week had a lower chance of lung cancer.(10), (11), (12), (13)

Breast cancer: Research has discovered that women who ate a large number of cruciferous vegetables had a lower risk of breast cancer. Meta-analysis of studies conducted in Sweden, the United States, Canada, and the Netherlands discovered no connection between cruciferous vegetable intake and breast cancer risk. Additional research done by Cohort in the US showed a weak association with breast cancer risk.(14), (15), (16)

3. Support Cardiovascular Health

Collard greens consist of the considerable amount of vitamin K which is essential for reducing infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation as well as protecting cells that line blood vessels like arteries and veins.

Vitamin K is proven to prevent calcification of arteries, which is one of the leading reasons of heart attacks. It works by carrying calcium out of the arteries and not letting it to form into hard, dangerous plaque deposits. It’s a natural cure for high blood pressure and decreases the danger of health conditions such as heart attack, stroke and insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes.

How to Eat

Collard greens can be consumed raw in salads or on sandwiches or wraps, braised, sautéed, boiled, or added to soups and casseroles.
Collards are consumed on New Year’s Day, with black-eyed peas or field peas and cornbread, to confirm wealth in the coming year.
Collard greens can also be thinly sliced and fermented to make collard kraut frequently cooked with flat dumplings.
Thinly sliced collard greens are the main add-ons of a popular dish known as “sima” or “ugali” in Congo, Tanzania, and Kenya (East Africa).
It is lightly sauteed in oil till tender, flavored in onions, and seasoned with salt, and is served either as a main accompaniment or as a side dish with favorite meat.
Collard greens are common accompaniments of fish and meat dishes in Portuguese and Brazilian cuisine.
They are a typical side dish for feijoada, common pork, and beans-style stew.
Thinly sliced collard greens are the main component of a popular Portuguese soup, Caldo Verde.
Collard greens are included in nearly every meal, with both leaves and roots consumed in Kashmir Valley.
Roots and leaves are cooked together or separately.
Common dish Haak us, a soup of the whole collard leaves cooked in water, salt, and oil along with many other spices, usually consumed with rice.
Leaves are also cooked with meat, fish, or cheese.
Collard leaves and roots are fermented to form a very popular pickle called Haak-e-aanchaar during winter.

Precautions

Collards consist of goitrogens, which may cause swelling of the thyroid gland.
Individuals with kidney as well as gall bladder problems or even stones need to prevent ingesting them as extreme oxalates are present in Collard green that may crystallize.
Collard greens contain vitamin k which plays a vital role in blood clotting, therefore people that are on blood-thinning medications should be careful while consuming Collard green.

References

Safety note: This is not a prescription or diagnosis. For severe symptoms, pregnancy danger signs, children with serious illness, chest pain, breathing difficulty, stroke-like weakness, or major injury, seek urgent care.

Which doctor may help?

Start with a registered doctor or the nearest qualified health center.

What to tell the doctor

Write when the problem started and how it changed.
Bring old prescriptions, investigation reports, and current medicines.
Write allergies, pregnancy status, diabetes, kidney/liver disease, and major past illnesses.
Bring one family member if the patient is weak, elderly, confused, or a child.

Questions to ask

What is the most likely cause of my symptoms?
Which danger signs mean I should go to hospital quickly?
Which tests are necessary now, and which can wait?
How should I take medicines safely and what side effects should I watch for?
When should I come for follow-up?

Tests to discuss

Vital signs: temperature, pulse, blood pressure, oxygen saturation
Basic physical examination by a clinician
CBC, urine test, blood sugar, or imaging only when clinically needed

Avoid these mistakes

Do not use antibiotics, steroid tablets/injections, or strong painkillers without proper medical advice.
Do not hide pregnancy, kidney disease, ulcer, allergy, or blood thinner use.
Do not delay emergency care when danger signs are present.

Medicine safety and first-aid guide

This section is for patient education only. It does not replace a doctor, pharmacist, or emergency care.

Safe first steps

Avoid heavy lifting, sudden bending, and prolonged bed rest.
Use comfortable posture and gentle movement as tolerated.
Discuss physiotherapy, X-ray, or MRI only when clinically needed.

OTC medicine safety

For mild back pain, pain-relief medicine may be discussed with a doctor or pharmacist.
Avoid repeated painkiller use if you have kidney disease, stomach ulcer, uncontrolled blood pressure, or are taking blood thinners.

Avoid these mistakes

Do not start antibiotics without a proper medical decision.
Do not use steroid tablets or injections casually for quick relief.
Do not delay emergency care because of home remedies.

Get urgent help if

Back pain with leg weakness, numbness around private area, loss of urine/stool control, fever, cancer history, or major injury needs urgent care.

Medicine names, dose, and timing must be decided by a qualified clinician or pharmacist after checking age, pregnancy, allergy, other diseases, and current medicines.

For rural patients and family caregivers

Patient health record and symptom diary

Write your symptoms, medicines already taken, test results, and questions before visiting a doctor. This note stays on your device unless you print or copy it.

Doctor to discuss: Doctor / qualified healthcare provider

Tests to discuss with doctor

Basic vital signs: temperature, pulse, blood pressure, oxygen level if needed
Relevant blood, urine, imaging, or specialist tests only after clinical assessment

Questions to ask

What is the most likely cause of my symptoms?
Which warning signs mean I should go to emergency care?
Which tests are really needed now?
Which medicines are safe for my age, pregnancy status, allergy, kidney/liver/stomach condition, and current medicines?

Emergency warning signs such as chest pain, severe breathing difficulty, sudden weakness, confusion, severe dehydration, major injury, or loss of bladder/bowel control need urgent medical care. Do not wait for online information.

Go to emergency care if you notice:

Severe or rapidly worsening symptoms
Breathing difficulty, chest pain, fainting, confusion, severe weakness, major injury, or severe dehydration

Doctor / service to discuss: Qualified healthcare provider; specialist depends on symptoms and examination.

Step 1
Check danger signs first
If danger signs are present, seek emergency care and do not wait for online information.
Step 2
Record the symptom story
Write when symptoms started, severity, medicines already taken, allergies, pregnancy status, and test results.
Step 3
Visit a qualified clinician
A doctor, nurse, or qualified healthcare provider can examine you and decide which tests or treatment are needed.
Step 4
Do only useful tests
Do tests after clinical assessment. Avoid unnecessary tests, random antibiotics, or repeated medicines without diagnosis.
Step 5
Follow up and return early if worse
If symptoms worsen, new warning signs appear, or treatment is not helping, return for review quickly.

Rural patient practical tips

Take a written symptom diary and all previous prescriptions/test reports.
Do not hide medicines already taken, even herbal or over-the-counter medicines.
Ask which warning signs mean urgent referral to hospital.

This roadmap is for education. A real diagnosis and treatment plan requires history, examination, and clinical judgment.

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Frequently Asked Questions

Is this article a replacement for a doctor?

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When should I seek urgent care?

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