Collard Green Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10–20
reported range
Glycemic load
1
Low GL
This food's glycemic index is 10–20, which is Low GI.
Collard greens are among the best vegetables for blood sugar management. With roughly 3.6 g of net carbs per cooked cup and a glycemic load of about 1, they have essentially no meaningful effect on blood glucose. They are also rich in fiber, vitamins, and minerals. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Collard greens have an estimated GI of ~15 — among the lowest of all vegetables.
One cup of cooked collard greens provides 644% of the daily value for vitamin K.
A single serving of collard greens has a glycemic load of about 1 — negligible impact on blood sugar.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup, chopped, cooked (190 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 7.8g
- Net carbs
- 3.6g
- total carbs minus fiber
- Fiber
- 4.2g
- slows the glucose rise
- Sugars
- 0.8g
- Protein
- 4g
- Calories
- 49kcal
Notable nutrients
- Vitamin K772 mcg (644% DV)
- Vitamin A722 mcg RAE (80% DV)
- Vitamin C21 mg (23% DV)
- Calcium226 mg (17% DV)
- Manganese0.6 mg (26% DV)
- Folate177 mcg (44% DV)
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low glycemic impact, high nutrient density
Collard greens are among the best vegetables for blood sugar management. With roughly 3.6 g of net carbs per cooked cup and a glycemic load of about 1, they have essentially no meaningful effect on blood glucose. They are also rich in fiber, vitamins, and minerals. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Portion size is not a practical concern with collard greens. Even a large serving (2–3 cups cooked) has fewer than 12 g of net carbs and a glycemic load under 3. They can be eaten freely as part of a diabetes-friendly meal. The main consideration is preparation: avoid adding large amounts of sugar, honey, or fatty pork to the cooking liquid, as those additions can affect the overall glycemic impact of the dish.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Boiling or steaming
Little effectBoiling or steaming collard greens without added sugar has minimal effect on their already low GI. The small amount of carbohydrate present is mostly fiber and does not become more bioavailable with cooking.
Sautéing in oil or fat
Little effectSautéing collard greens in olive oil, butter, or bacon fat adds calories and fat but does not raise the GI. The added fat can slightly slow gastric emptying, which may modestly reduce any post-meal glucose response.
Adding sugar, honey, or sweet vinegar
Raises GITraditional Southern-style collard greens are sometimes cooked with sugar, honey, or sweetened vinegar. These additions introduce fast-digesting sugars that raise the meal's overall glycemic load, even though the greens themselves remain low-GI.
Slow-cooking with ham hock or smoked meat
Little effectLong simmering with smoked meat adds protein and fat but does not change the GI of the greens themselves. The protein can help blunt the glycemic response of any other carbohydrates in the meal.
Pairing tip
Collard greens pair well with lean proteins like grilled chicken, turkey, or beans to create a balanced, low-glycemic meal. A splash of vinegar or lemon juice adds acid that can further moderate post-meal blood sugar. Avoid pairing with sweet cornbread or sugary sauces, which would introduce high-GI carbohydrates alongside an otherwise blood-sugar-friendly vegetable.
Why GI numbers vary
Collard greens have such a low carbohydrate content that their GI is rarely measured precisely. The estimate of ~15 is based on their composition — mostly water and fiber with very little starch or sugar — and extrapolated from similar leafy greens like kale and spinach, which have GI values in the same range. The small variation (10–20) reflects differences in growing conditions and cooking methods, but in practical terms, all leafy greens are negligible sources of glycemic carbohydrate.
Not medical advice. This page is general nutrition information about Collard Green. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Collard greens have a very low glycemic index, estimated around 15. Because they contain very little carbohydrate — about 3.6 g of net carbs per cooked cup — their GI is among the lowest of any vegetable. The exact number is rarely measured directly, but it falls in the same range as other leafy greens like kale and spinach. In practical terms, collard greens have no meaningful effect on blood sugar.
Yes, collard greens are excellent for people with diabetes. They are very low in net carbohydrates, high in fiber, and packed with vitamins A, C, and K. A one-cup serving has a glycemic load of about 1, meaning it will not raise blood glucose in any meaningful way. They can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information — people with diabetes should discuss their diet with their care team.
Collard greens have slightly more total carbs than lettuce or spinach, but most of that difference comes from fiber. A cooked cup of collard greens has about 4.2 g of fiber and 3.6 g of net carbs, while the same amount of cooked spinach has about 4.3 g of fiber and 3.8 g of net carbs. They are essentially equivalent in terms of glycemic impact. Both are excellent low-carb choices.
Yes, collard greens are very keto-friendly. A cooked cup contains about 3.6 g of net carbs, which fits easily into even a strict ketogenic diet (under 20–30 g net carbs per day). They also provide important electrolytes like potassium and magnesium, which can be helpful for managing keto-adaptation symptoms. The high fiber content supports digestive health without affecting ketosis.
Cooking collard greens does not meaningfully change their glycemic impact because they contain very little starch to gelatinize. Boiling, steaming, or sautéing without added sugar keeps the GI very low. The main concern is what you add to them — sugar, honey, or sweetened vinegar will raise the glycemic load of the dish, but the greens themselves remain blood-sugar-neutral regardless of cooking method.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026