Collards vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Both are nutrient-dense leafy greens, but collard greens edge ahead with 4g fiber per 100g versus spinach's 2.2g. Calorie-wise they're both negligible — 32 vs 23 calories. Protein is nearly identical at around 3g each. Collards are a standout for calcium and fiber, while spinach brings more folate and iron.
Pro tip
Use spinach raw in salads for convenience, and cook collard greens as a hearty side when you want extra fiber. Both are great — rotate them to get a broader nutrient profile.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Collards
Best for low-carb
Spinach
Macro Comparison
Collards: 100g (100g) | Spinach: 100g (100g)
32
Collards
23
Spinach
3.02g
Collards
2.86g
Spinach
5.42g
Collards
3.63g
Spinach
0.61g
Collards
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
38%
Collards
50%
Spinach
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| Nutrient | Collards | Spinach |
|---|---|---|
| Calories | 32 | 23 |
| Protein | 3g | 2.9g |
| Carbs | 5.4g | 3.6g |
| Fat | 0.6g | 0.4g |
| Fiber | 4g | 2.2g |
| Sugar | 0.46g | 0.42g |
| Sodium | 17mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.06g | 0.06g |
| Potassium | 213mg | 558mg |
| Vitamin A | 251mcg | 469mcg |
| Vitamin C | 35.3mg | 28.1mg |
| Calcium | 232mg | 99mg |
| Iron | 0.47mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Collards. Collards delivers 3.02g protein per serving — 0.2g more than Spinach.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Collards or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Collards has 32 calories and 3.02g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Collards or Spinach?
Collards has more protein per serving. Collards provides 3.02g and Spinach provides 2.86g of protein.
Can I eat both collards and spinach together?
Yes! Combining collards and spinach gives you 55 calories and 5.88g protein. This combination can work well as part of a balanced meal.