Calories in Mustard Greens, Kale and Collards

By NYUS Inc. · Published 28 October 2026

A cup of mustard greens, a cup of kale and a cup of collard greens each have a cup or package weight printed on their SR Legacy record page. This guide gives eighteen such records from the SR Legacy table of USDA FoodData Central: six mustard greens records, six kale records and six collards records, each as raw or frozen unprepared, boiled with and without salt, and frozen and boiled with and without salt, with the weights printed on their record pages. Mustard greens are the closest-named USDA row to the sarson leaf behind sarson ka saag, but the match is not ours to claim. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has a mustard leaves row (C026, Brassica juncea) and a cabbage, collard greens row (C014) but no kale row, so this page uses SR Legacy only. The beet greens row (C009) is used in our green leafy vegetables guide, which leaves mustard leaves (C026) out because they were measured in only 3 regions, bathua, chaulai and gongura are in our sag guide and green peas and beans in our peas and beans guide.

The short answer

By the SR Legacy records, 1 cup of chopped raw mustard greens (56 g) is 15.1 kcal, 1 cup of chopped boiled mustard greens (140 g) 36.4 kcal, 1 cup of raw kale (21 g) 7.4 kcal, 1 cup of boiled kale (118 g) 42.5 kcal, 1 cup of chopped raw collards (36 g) 11.5 kcal and 1 cup of chopped boiled collards (190 g) 62.7 kcal. Our reading: the cooked cups weigh far more than the raw cups, from 21 g of raw kale to 190 g of boiled collards, so the same word cup means a different amount of leaf and compare the grams, not the cup.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Package labels that carry an ounce or pound size inside the label are shown as printed, including one odd "0 package (10 oz)" label on a frozen kale record.

The sums: 169256 27 × 56 / 100 = 15.12, so 15.1 kcal; 169257 26 × 140 / 100 = 36.4, so 36.4 kcal; 170503 26 × 140 / 100 = 36.4, so 36.4 kcal; 169258 20 × 146 / 100 = 29.2, so 29.2 kcal; 169258 20 × 284 / 100 = 56.8, so 56.8 kcal; 169259 19 × 212 / 100 = 40.28, so 40.3 kcal; 169259 19 × 150 / 100 = 28.5, so 28.5 kcal; 170504 19 × 212 / 100 = 40.28, so 40.3 kcal; 170504 19 × 150 / 100 = 28.5, so 28.5 kcal; 168421 35 × 21 / 100 = 7.35, so 7.4 kcal; 169238 36 × 118 / 100 = 42.48, so 42.5 kcal; 169355 44 × 118 / 100 = 51.92, so 51.9 kcal; 169239 28 × 67 / 100 = 18.76, so 18.8 kcal; 169239 28 × 94 / 100 = 26.32, so 26.3 kcal; 169239 28 × 284 / 100 = 79.52, so 79.5 kcal; 169240 36 × 118 / 100 = 42.48, so 42.5 kcal; 169356 36 × 118 / 100 = 42.48, so 42.5 kcal; 170406 32 × 36 / 100 = 11.52, so 11.5 kcal; 170407 33 × 190 / 100 = 62.7, so 62.7 kcal; 168523 33 × 190 / 100 = 62.7, so 62.7 kcal; 170408 33 × 95 / 100 = 31.35, so 31.4 kcal; 170408 33 × 1361 / 100 = 449.13, so 449.1 kcal; 170408 33 × 284 / 100 = 93.72, so 93.7 kcal; 169996 36 × 170 / 100 = 61.2, so 61.2 kcal; 168524 36 × 170 / 100 = 61.2, so 61.2 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 169355 (Kale, cooked, boiled, drained, with salt) 44, 169238 (Kale, cooked, boiled, drained, without salt) 36, 169240 (Kale, frozen, cooked, boiled, drained, without salt) 36, 169356 (Kale, frozen, cooked, boiled, drained, with salt) 36, 169996 (Collards, frozen, chopped, cooked, boiled, drained, without salt) 36, 168524 (Collards, frozen, chopped, cooked, boiled, drained, with salt) 36, 168421 (Kale, raw) 35, 170407 (Collards, cooked, boiled, drained, without salt) 33, 168523 (Collards, cooked, boiled, drained, with salt) 33, 170408 (Collards, frozen, chopped, unprepared) 33, 170406 (Collards, raw) 32, 169239 (Kale, frozen, unprepared) 28, 169256 (Mustard greens, raw) 27, 169257 (Mustard greens, cooked, boiled, drained, without salt) 26, 170503 (Mustard greens, cooked, boiled, drained, with salt) 26, 169258 (Mustard greens, frozen, unprepared) 20, 169259 (Mustard greens, frozen, cooked, boiled, drained, without salt) 19, 170504 (Mustard greens, frozen, cooked, boiled, drained, with salt) 19.
• Per printed cup, highest first: 170407 (Collards, cooked, boiled, drained, without salt), 1 cup, chopped, 190 g, 62.7 kcal, 168523 (Collards, cooked, boiled, drained, with salt), 1 cup, chopped, 190 g, 62.7 kcal, 169996 (Collards, frozen, chopped, cooked, boiled, drained, without salt), 1 cup, chopped, 170 g, 61.2 kcal, 168524 (Collards, frozen, chopped, cooked, boiled, drained, with salt), 1 cup, chopped, 170 g, 61.2 kcal, 169355 (Kale, cooked, boiled, drained, with salt), 1 cup, 118 g, 51.9 kcal, 169238 (Kale, cooked, boiled, drained, without salt), 1 cup, 118 g, 42.5 kcal, 169240 (Kale, frozen, cooked, boiled, drained, without salt), 1 cup, 118 g, 42.5 kcal, 169356 (Kale, frozen, cooked, boiled, drained, with salt), 1 cup, 118 g, 42.5 kcal, 169257 (Mustard greens, cooked, boiled, drained, without salt), 1 cup, chopped, 140 g, 36.4 kcal, 170503 (Mustard greens, cooked, boiled, drained, with salt), 1 cup, chopped, 140 g, 36.4 kcal, 169258 (Mustard greens, frozen, unprepared), 1 cup, chopped, 146 g, 29.2 kcal, 169259 (Mustard greens, frozen, cooked, boiled, drained, without salt), 1 cup, chopped, 150 g, 28.5 kcal, 170504 (Mustard greens, frozen, cooked, boiled, drained, with salt), 1 cup, chopped or diced, 150 g, 28.5 kcal, 169256 (Mustard greens, raw), 1 cup, chopped, 56 g, 15.1 kcal, 170406 (Collards, raw), 1 cup, chopped, 36 g, 11.5 kcal, 168421 (Kale, raw), 1 cup, 21 g, 7.4 kcal.
• Per printed part package: 170408 (Collards, frozen, chopped, unprepared), 0.33 package (10 oz), 95 g, 31.4 kcal, 169239 (Kale, frozen, unprepared), 0 package (10 oz), 94 g, 26.3 kcal, 169239 (Kale, frozen, unprepared), 0.33 cup, 67 g, 18.8 kcal.
• Per printed whole package, highest first: 170408 (Collards, frozen, chopped, unprepared), 1 package (3 lb), 1361 g, 449.1 kcal, 170408 (Collards, frozen, chopped, unprepared), 1 package (10 oz), 284 g, 93.7 kcal, 169239 (Kale, frozen, unprepared), 1 package (10 oz), 284 g, 79.5 kcal, 169258 (Mustard greens, frozen, unprepared), 1 package (10 oz), 284 g, 56.8 kcal, 169259 (Mustard greens, frozen, cooked, boiled, drained, without salt), 1 package (10 oz) yields, 212 g, 40.3 kcal, 170504 (Mustard greens, frozen, cooked, boiled, drained, with salt), 1 package (10 oz) yields, 212 g, 40.3 kcal.
• One row to check by hand: boiled kale with salt (169355) prints 44 kcal per 100 g, against 36 for boiled kale without salt (169238) and 36 for the frozen boiled rows; we show it as printed and do not adjust it.

Why these are reference rows, not your saag

• Names are the records'. No record name or portion label shown here carries a company name. The records are USDA's generic raw, frozen and boiled rows; we do not say that a bunch of sarson or a saag cooked at home matches them.
• IFCT rows. IFCT 2017 has mustard leaves (C026), cabbage collard greens (C014) and beet greens (C009) rows, named here and not used. It has no kale row.
• Every portion here is printed. No cup or package weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of 18 of the 18 records "Calculated"; they are USDA values, not our measurements.

How to log it so the numbers hold

• Say raw or cooked. 100 g of raw mustard greens (our example weight, not a dataset value) on SR Legacy 169256 is 27 × 100 / 100 = 27, so 27.0 kcal.
• Pick the form the record names. Raw, frozen, boiled and frozen then boiled are different rows, and the with salt and without salt rows are a pair; choose the one that matches how you cooked it.
• Saag is more than the leaf. A sarson ka saag with ghee, butter, maize flour or paneer is not these rows: ghee is in our ghee and oil guide and paneer in our cheese and paneer guide.
• A cup is not one weight. A raw kale cup is 21 g and a boiled kale cup is 118 g on the same dataset, so use the label that matches how you measured.
• Do not mix datasets inside one day. If you log a leaf from SR Legacy, keep to that record for the same meal.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what leafy greens do to your body: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Sarson ka saag as cooked in India, turnip greens, beet greens, mustard spinach, dandelion greens, spinach and any maker's version: no record used here. The turnip greens records are left out of this page. The IFCT 2017 rows C026, C014 and C009 are named, not used.
• The "greens" search (105 results) and the "spinach" search (27 results) were run to check coverage and are not listed here.
• The "mustard greens" search returned 6 records: 6 used.
• The "kale" search returned 6 records: 6 used.
• The "collards" search returned 6 records: 6 used.
• The "turnip greens" search returned 11 records: 0 used, and these 11 are left out: turnip greens 170470 Turnip greens and turnips, frozen, unprepared, 170061 Turnip greens, raw, 170468 Turnip greens, frozen, unprepared, 170141 Turnip greens and turnips, frozen, cooked, boiled, drained, with salt, 170062 Turnip greens and turnips, frozen, cooked, boiled, drained, without salt, 168119 Turnip greens, canned, no salt added, 170467 Turnip greens, canned, solids and liquids, 170139 Turnip greens, cooked, boiled, drained, with salt, 170466 Turnip greens, cooked, boiled, drained, without salt, 170140 Turnip greens, frozen, cooked, boiled, drained, with salt, 170469 Turnip greens, frozen, cooked, boiled, drained, without salt.
• The "beet greens" search returned 3 records: 0 used, and these 3 are left out: other 170375 Beet greens, raw, 168508 Beet greens, cooked, boiled, drained, with salt, 170376 Beet greens, cooked, boiled, drained, without salt.
• The "mustard spinach" search returned 3 records: 0 used, and these 3 are left out: other 168438 Mustard spinach, (tendergreen), raw, 170505 Mustard spinach, (tendergreen), cooked, boiled, drained, with salt, 168439 Mustard spinach, (tendergreen), cooked, boiled, drained, without salt.
• The "dandelion" search returned 3 records: 0 used, and these 3 are left out: other 169226 Dandelion greens, raw, 169351 Dandelion greens, cooked, boiled, drained, with salt, 169227 Dandelion greens, cooked, boiled, drained, without salt.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 169256 (Mustard greens, raw): Energy 27 kcal (114 kJ), protein 2.86 g, total fat 0.42 g, carbohydrate 4.67 g per 100 g; portions used: 1 cup, chopped 56 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169257 (Mustard greens, cooked, boiled, drained, without salt): Energy 26 kcal (110 kJ), protein 2.56 g, total fat 0.47 g, carbohydrate 4.51 g per 100 g; portions used: 1 cup, chopped 140 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170503 (Mustard greens, cooked, boiled, drained, with salt): Energy 26 kcal (110 kJ), protein 2.56 g, total fat 0.47 g, carbohydrate 4.51 g per 100 g; portions used: 1 cup, chopped 140 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169258 (Mustard greens, frozen, unprepared): Energy 20 kcal (84 kJ), protein 2.49 g, total fat 0.27 g, carbohydrate 3.41 g per 100 g; portions used: 1 cup, chopped 146 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169259 (Mustard greens, frozen, cooked, boiled, drained, without salt): Energy 19 kcal (78 kJ), protein 2.27 g, total fat 0.25 g, carbohydrate 3.11 g per 100 g; portions used: 1 package (10 oz) yields 212 g; 1 cup, chopped 150 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170504 (Mustard greens, frozen, cooked, boiled, drained, with salt): Energy 19 kcal (78 kJ), protein 2.27 g, total fat 0.25 g, carbohydrate 3.11 g per 100 g; portions used: 1 package (10 oz) yields 212 g; 1 cup, chopped or diced 150 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168421 (Kale, raw): Energy 35 kcal (148 kJ), protein 2.92 g, total fat 1.49 g, carbohydrate 4.42 g per 100 g; portions used: 1 cup 21 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169238 (Kale, cooked, boiled, drained, without salt): Energy 36 kcal (151 kJ), protein 2.94 g, total fat 1.21 g, carbohydrate 5.3 g per 100 g; portions used: 1 cup 118 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169355 (Kale, cooked, boiled, drained, with salt): Energy 44 kcal (183 kJ), protein 2.94 g, total fat 1.21 g, carbohydrate 5.3 g per 100 g; portions used: 1 cup 118 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169239 (Kale, frozen, unprepared): Energy 28 kcal (116 kJ), protein 2.66 g, total fat 0.46 g, carbohydrate 4.88 g per 100 g; portions used: 0.33 cup 67 g; 0 package (10 oz) 94 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169240 (Kale, frozen, cooked, boiled, drained, without salt): Energy 36 kcal (151 kJ), protein 2.94 g, total fat 1.21 g, carbohydrate 5.3 g per 100 g; portions used: 1 cup 118 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169356 (Kale, frozen, cooked, boiled, drained, with salt): Energy 36 kcal (151 kJ), protein 2.94 g, total fat 1.21 g, carbohydrate 5.3 g per 100 g; portions used: 1 cup 118 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170406 (Collards, raw): Energy 32 kcal (133 kJ), protein 3.02 g, total fat 0.61 g, carbohydrate 5.42 g per 100 g; portions used: 1 cup, chopped 36 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170407 (Collards, cooked, boiled, drained, without salt): Energy 33 kcal (137 kJ), protein 2.71 g, total fat 0.72 g, carbohydrate 5.65 g per 100 g; portions used: 1 cup, chopped 190 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168523 (Collards, cooked, boiled, drained, with salt): Energy 33 kcal (137 kJ), protein 2.71 g, total fat 0.72 g, carbohydrate 5.65 g per 100 g; portions used: 1 cup, chopped 190 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170408 (Collards, frozen, chopped, unprepared): Energy 33 kcal (137 kJ), protein 2.69 g, total fat 0.37 g, carbohydrate 6.46 g per 100 g; portions used: 0.33 package (10 oz) 95 g; 1 package (3 lb) 1361 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169996 (Collards, frozen, chopped, cooked, boiled, drained, without salt): Energy 36 kcal (151 kJ), protein 2.97 g, total fat 0.41 g, carbohydrate 7.1 g per 100 g; portions used: 1 cup, chopped 170 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168524 (Collards, frozen, chopped, cooked, boiled, drained, with salt): Energy 36 kcal (151 kJ), protein 2.97 g, total fat 0.41 g, carbohydrate 7.1 g per 100 g; portions used: 1 cup, chopped 170 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): mustard leaves (C026), cabbage collard greens (C014) and beet greens (C009) rows exist and are named, not used for the figures on this page; no kale row.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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