Calcium: Collard Greens Have More Than Milk

According to this article from the Harvard School of Public Health, one cup of collard greens contains 357 milligrams of calcium, but a cup of milk has 306. Collard greens also are one of the leafy greens with calcium that is more absorbable. (Some greens like spinach contain oxalic acid which interferes with absorption of calcium).

In addition to calcium, Collard greens contain Vitamin K which plays a role with calcium in keeping bones healthy and strong. Three proteins in bone depend upon Vitamin K to function. Collard greens are a member of the cabbage family.

The leafy vegetable has been a regular part of American cooking in the South, aka ‘soul’ food for decades. (They were also popular with the ancient Greeks and Romans). In the South, they are often cooked with black eyed peas. A Collard Greens Festival has been held for several years in East Palo Alto celebrating Southern African-American culture.

In Portugal, soup is made with the greens, potatoes, onions, garlic, salt, savoy cabbage, and pork sausage, although tofu could be substituted for the pork.

Kevin Gianni has a video for Vegetable Wraps with Collard Greens and Tahini Sauce.
Chef Keith Snow provides some video tips for washing and cooking them Southern Style.

The vegetable is usually planted in the early spring. In the South it can also be planted in midsummer and harvested in fall or early winter.

Get Calcium Without Relying on Cow’s Milk
Cutting Back on Dairy at Breakfast, Lunch and Dinner
Milk Alternatives: Easy Greening
What’s a Vegan Diet?


Mia B
Melisa B3 months ago

thanks very much

mac C
mac C1 years ago

I eat collard greens all the time in salads, soups and I love collard wraps, so easy to make. I have some growing in my garden this spring. Thank you!

Fi T.
Past Member 2 years ago

There's always an alternative on offer

Harshiita Sharma
Harshita Sharma2 years ago

Thank you

Jeanne Rogers
Jeanne R3 years ago


Elena Poensgen
Elena Poensgen3 years ago

Thank you

Lia d.
Celia de Ruiter4 years ago

My Portuguese mother-in-law makes the most delicious "caldo verde" (collard green soup), with no meat at all. Most soups in the poorer Portuguese country-side is made without any meat or meat substitutes. My mother-in-law simply cooks potatoes and onion (and garlic, but not always) in water with some salt, mashes the potatoes, onion and garlic when done, adds the very finely cut-up collard green and olive oil (never ever forget to put olive oil in Portuguese soups!), lets it boil some more until the collard green is done. This makes a very tasty and healthy soup. The translation of "caldo verde" is: green broth.

Viki V.
Viki A6 years ago

thank you.

Frans Badenhorst
Frans Badenhorst6 years ago

thanks for sharing this...

Danuta Watola
Danuta W6 years ago

Great article, thanks for sharing!