Collard greens are one of the most nutrient-dense leafy vegetables you can eat, yet they are surprisingly low in calories. This collard calories per 100g calculator tells you exactly how much energy your portion provides, whether you are weighing raw leaves on a kitchen scale, scooping chopped greens into a measuring cup, or dishing up boiled collards straight from the pot.
Simply enter the amount, pick your unit (grams, ounces, or cups), choose how the collards were prepared, and set how many servings you plan to divide them into. The calculator converts everything to grams and applies the correct calorie density, so you get an accurate estimate for meal planning, portion control, or calorie tracking.
Built for home cooks, meal preppers, and anyone logging food in apps like MyFitnessPal, the tool also shows the math step by step so you can see exactly how the total was calculated.
🥬 Collard Green Calorie Calculator
Estimate the calories in collard greens by weight, preparation, and batch size.
How to Use This Tool
Start by entering the amount of collard greens you have, then choose the unit that matches how you measured them: grams on a kitchen scale, ounces, cups of raw chopped leaves, or cups of cooked leaves. Next, select the preparation method — raw, boiled, or frozen-boiled — because each has a slightly different calorie density. The quick-fill preset buttons load common portions instantly so you can compare 100 g against a typical 1-cup serving.
If you are cooking a large batch of collards for the week, enter the number of servings that batch will make. The calculator then shows total calories for the whole pot plus calories per serving, which makes portioning meal prep containers much easier. A step-by-step breakdown at the bottom shows every conversion so you can verify the math yourself.
Calorie Values Explained
The estimates in this calculator are based on USDA FoodData Central reference values by weight. Raw collard greens are mostly water and fiber, which is why 100 g delivers only 32 kcal. Boiled and drained collards come out at 33 kcal per 100 g — nearly identical, since boiling in plain water neither adds nor removes significant calories. Frozen collards that are boiled and drained land slightly lower at 27 kcal per 100 g, reflecting differences in water content and processing.
The key point is that calorie density is measured per 100 g of the food as prepared. Weighing 100 g of raw leaves versus 100 g of cooked leaves gives you different amounts of actual plant matter because cooking drives off water and condenses the greens. That is why the same cup measure of cooked collards weighs much more than a cup of raw chopped leaves.
| Preparation | Calories per 100 g | Typical cup weight |
|---|---|---|
| Raw collard greens | 32 kcal | 1 cup raw chopped ≈ 36 g |
| Boiled, drained (fresh) | 33 kcal | 1 cup cooked ≈ 190 g |
| Frozen, boiled, drained | 27 kcal | 1 cup cooked ≈ 190 g |
The Math Behind the Conversion
Every calculation in this tool follows the same three-step method. First, convert whatever unit you entered into grams using the conversion factors in the table above. Second, divide the grams by 100 to find how many 100-gram portions your amount represents. Third, multiply that number by the calorie density of the selected preparation.
As a formula: Calories = (amount × unit factor) ÷ 100 × kcal per 100 g. The unit factors are 28.3495 g per ounce, 36 g per cup of raw chopped leaves, and 190 g per cup of cooked leaves. You can reproduce any result from this tool with a plain calculator using these same numbers.
Worked Examples
Example 1 — Raw leaves weighed on a scale. You weigh 140 g of raw collard leaves. The unit is already grams, so skip the conversion: 140 ÷ 100 = 1.40, then 1.40 × 32 kcal = 44.8 kcal for the whole bowl.
Example 2 — Cooked collards by the cup. You have 1.5 cups of boiled collards. Convert to grams: 1.5 × 190 = 285 g. Then 285 ÷ 100 = 2.85, and 2.85 × 33 = 94.1 kcal total. If that batch feeds two people, each serving is about 47 kcal.
Example 3 — Eight ounces by weight. A recipe calls for 8 oz of fresh collards. Convert first: 8 × 28.3495 ≈ 226.8 g. Then 226.8 ÷ 100 = 2.268, and 2.268 × 32 ≈ 72.6 kcal.
Tips for Accurate Tracking
- Weigh greens raw whenever possible. Cup measures vary with chopping size — a fine chop packs more grams into a cup than a coarse chop.
- Log cooking fats separately. A single tablespoon of olive oil adds roughly 119 kcal, and a ham hock or pat of butter can easily double the calorie total of the whole pot.
- Use the same measuring method every time you track so your food log stays consistent, even if it is not perfectly precise.
- Cooked collards shrink dramatically — about three to four cups of raw leaves cook down to roughly one cup — so re-weigh after cooking if the final portion matters.
- Vinegar, hot sauce, salt, and other zero-calorie seasonings will not change the count; sugar, honey, and bacon will, so include them in your log.
- If you buy frozen collards from a specific brand, check the package label: it may include added salt or water, and the labeled values for that exact product are more accurate than generic database averages.
Frequently Asked Questions
Are collard greens good for weight loss?
Yes, for several reasons. Collards are extremely low in calories — a 100 g serving of raw leaves has just 32 kcal — while being high in water, fiber, and volume. That combination helps you feel full for very few calories, which makes them an excellent base for filling meals. They also pair well with high-protein foods like beans, tofu, or chicken without blowing your calorie budget.
Does cooking change the calorie count?
Boiling in plain water does not add calories, but it can change the calorie density per 100 g because the greens absorb or lose water. The total calories in the pot stay roughly the same unless you add fats, sugar, ham hocks, or creamy sauces. If you season generously, log those ingredients separately.
How do collards compare to other leafy greens?
At 32 kcal per 100 g raw, collards are similar to kale (about 35 kcal), slightly higher than spinach (about 23 kcal), and close to Swiss chard and mustard greens. All are very low-calorie options, so the best choice is usually the leafy green you will actually enjoy eating.
Where do the calorie values come from?
The numbers are based on the USDA FoodData Central database, the standard reference used by nutrition researchers and food tracking apps. Values can vary slightly by variety and growing conditions, so treat the result as a very close estimate rather than an exact laboratory measurement.