Collard Greens Benefits During Pregnancy
Discover the benefits of collard greens during pregnancy, from boosting folate and calcium to improving digestion. Learn safe and easy ways to include them in your prenatal diet.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 28th Jul, 2025
Pregnancy is a beautiful journey, but it also comes with the responsibility of ensuring both the mother and baby get the right nutrition. One superfood that can be a great addition to a pregnant woman’s diet is collard greens. Packed with essential vitamins, minerals, and fiber, collard greens offer numerous health benefits for expecting mothers.
In this article, we’ll explore why collard greens are beneficial during pregnancy, how they support maternal and fetal health, and some easy ways to include them in your diet.
Why Are Collard Greens Good for Pregnancy?
Collard greens are leafy vegetables rich in vital nutrients that support a healthy pregnancy. Here’s how they help:
1. High in Folate (Vitamin B9)
Why it matters: Folate is crucial for preventing neural tube defects (like spina bifida) in the developing baby.
How collard greens help: Just one cup of cooked collard greens provides about 30% of the daily folate requirement for pregnant women.
2. Rich in Calcium
Why it matters: Calcium supports the baby’s bone and teeth development and prevents bone loss in the mother.
How collard greens help: One cup contains about 266 mg of calcium, helping meet the increased demand during pregnancy.
3. Excellent Source of Iron
Why it matters: Iron prevents anaemia, a common issue in pregnancy that can cause fatigue and complications.
How collard greens help: They provide non-heme iron, which, when paired with vitamin C-rich foods (like lemon or tomatoes), improves absorption.
4. Packed with Fibre
Why it matters: Pregnancy hormones slow digestion, leading to constipation.
How collard greens help: Their high fibre content (about 5 grams per cup) promotes healthy digestion.
5. Loaded with Vitamin K
Why it matters: Vitamin K helps with blood clotting, reducing excessive bleeding risks during delivery.
How collard greens help: One cup provides over 500% of the daily vitamin K requirement!
6. Contains Antioxidants
- Why it matters: Antioxidants protect cells from damage and boost immunity.
- How collard greens help: They contain beta-carotene, vitamin C, and flavonoids, which support overall health.
How to Include Collard Greens in Your Pregnancy Diet?
Here are some simple and delicious ways to enjoy collard greens:
1. Sautéed Collard Greens
Lightly sauté with garlic, olive oil, and a splash of lemon juice for extra flavour and iron absorption.
2. Collard Green Wraps
Use blanched collard leaves as a healthy alternative to tortillas for wraps filled with lean protein and veggies.
3. Soups and Stews
Add chopped collard greens to soups, lentils, or stews for a nutrient boost.
Consult Top Specialists
4. Smoothies
Blend a few raw collard leaves with fruits like bananas and apples for a refreshing green smoothie.
5. Steamed or Boiled
- Steam collard greens lightly to retain nutrients and serve as a side dish.
- Precautions When Eating Collard Greens During Pregnancy
- While collard greens are highly beneficial, keep these tips in mind:
- Wash thoroughly: To remove pesticides and bacteria.
- Cook properly: Light cooking makes them easier to digest.
- Moderation is key: Excessive intake may cause bloating due to fibre.
- Avoid raw if sensitive: Some women may find raw greens harder to digest.
When to Consult a Doctor?
While collard greens are generally safe, if you experience:
- Digestive discomfort
- Allergic reactions (rare)
- Concerns about vitamin K intake (if on blood thinners)
- …it’s best to consult your doctor.
- Want personalised pregnancy nutrition advice?
- You can book a consultation with an Apollo24|7 nutritionist for expert guidance!
Conclusion
Collard greens are a nutrient powerhouse that can greatly benefit pregnant women. From supporting fetal development to improving digestion and immunity, they are a must-add to a balanced pregnancy diet.
Try incorporating them into your meals and enjoy their health benefits while nurturing your growing baby.
Consult Top Specialists
Consult Top Specialists
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Rohinipriyanka Reddy
General Practitioner
9 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
Dr. Sahana B
General Practitioner
3 Years • MBBS
Koppal
Khushi multi-speciality hospital, Koppal
Dr. Kaushik Chakraborty
General Practitioner
23 Years • MBBS
Kolkata
Dr Kaushik Chakraborty, Kolkata
Consult Top Specialists
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Rohinipriyanka Reddy
General Practitioner
9 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
Dr. Sahana B
General Practitioner
3 Years • MBBS
Koppal
Khushi multi-speciality hospital, Koppal
Dr. Kaushik Chakraborty
General Practitioner
23 Years • MBBS
Kolkata
Dr Kaushik Chakraborty, Kolkata
