How many calories are in Southern style greens?

November 7, 2025 •

4 min read

According to nutritional data, a cup of raw collard greens contains only 12 calories. However, the calorie count for Southern style greens can increase significantly depending on the ingredients and preparation method, with some traditional recipes reaching over 100 calories per serving.

Quick Summary

The calorie count for Southern style greens varies widely based on ingredients. Meat, fat, and seasonings all impact the final total. This guide provides an overview of different preparation methods and their nutritional outcomes, from traditional recipes to healthier alternatives.

Key Points

Meat Adds Calories: The primary source of calories in Southern style greens is the meat used for seasoning, such as ham hocks or bacon.
Vegan Options are Low-Calorie: Meatless recipes, which use vegetable broth and spices for flavor, can have as few as 54 calories per serving.
Smoked Turkey is a Leaner Alternative: Using smoked turkey wings or legs instead of pork can significantly reduce the fat and calorie content.
Portion Size Matters: The final calorie count is also determined by serving size, with some recipes showing over 100 calories for larger portions.
Homemade vs. Canned: Canned greens have their own nutritional profile, often with high sodium levels, so checking the label is important for calorie counting.
Preparation is Key: The amount and type of cooking fat used, whether bacon grease or olive oil, directly impacts the dish's caloric density.

The Core: How Ingredients Influence Calories

While the greens themselves are very low in calories, the signature flavor of Southern style greens comes from the way they are cooked, which often involves high-calorie additions. The meat used for seasoning, the amount of cooking fat, and other flavorings all play a role in the final nutritional profile. Understanding these components is key to accurately assessing the calorie count of your dish.

Traditional Preparation with Ham Hocks

One of the most classic methods involves simmering the greens with a smoky ham hock. This process renders fat and infuses the greens with a rich, savory flavor. The calories contributed by the ham hock, which consists of both meat and fat, can be substantial. For example, a single serving of collard greens prepared with ham hocks can contain 125 to over 360 calories, depending on the specific recipe and portion size. The fat from the hock adds flavor but significantly increases the caloric density.

Flavoring with Bacon

Another popular method is to use bacon. A recipe for Southern collard greens with bacon can vary widely in its calorie count. One recipe shows a serving of around 115 calories, while a keto version lists 246 calories per serving, reflecting a higher fat content. The addition of bacon grease is central to this method, providing a smoky, salty depth that elevates the dish.

Meatless and Vegan Options

For those seeking a lower-calorie option, meatless and vegan recipes exist. These versions rely on other ingredients to build flavor, such as smoked paprika, liquid smoke, garlic, onion, and vegetable broth. A vegan Southern-style collard greens recipe can contain as little as 54 calories per serving. This approach dramatically reduces the fat and calorie content while still providing a savory and satisfying result.

Canned vs. Fresh Greens

The preparation method is not the only factor. Canned Southern style greens, like those from Glory Foods, often come pre-seasoned and can have different calorie counts than homemade versions. A half-cup serving of canned seasoned collard greens can have around 30 to 70 calories, with varying levels of sodium. While convenient, these may contain more sodium or added sugars than homemade versions, so checking the label is essential.

Comparison of Southern Style Greens Calories


Preparation Method	Key Ingredients	Approximate Calories per Serving	Notes
Traditional (Ham Hock)	Collard greens, ham hock, broth, onion, garlic	125-366	Higher fat and protein due to the ham hock.
With Bacon	Collard greens, bacon, bacon grease, onion, garlic	104-246	Varies based on bacon quantity and grease used.
Smoked Turkey	Collard greens, smoked turkey legs/wings, broth	106	Lower in saturated fat than pork versions.
Meatless (Vegan)	Collard greens, vegetable broth, onion, garlic, spices	54-75	Significantly lower in fat and calories.
Canned (e.g., Glory Foods)	Collard greens, seasonings	30-70	Calorie count can vary; check nutritional label.

How to Reduce the Calorie Count of Southern Style Greens

For those who love the flavor but are watching their caloric intake, several adjustments can be made without sacrificing taste:

Use Leaner Smoked Meats: Swap out a ham hock for smoked turkey wings or a smoked turkey leg. This provides the same smoky essence with much less fat.
Choose a Less Fatty Cut: If using pork, opt for a leaner cut of smoked pork, or trim excess fat from the ham hock before cooking.
Control the Cooking Fat: Sauté your aromatics (onions and garlic) in a small amount of olive oil instead of a large amount of bacon grease. A healthier option is to use low-sodium chicken or vegetable broth to cook the greens instead of relying on rendered animal fat for flavor.
Enhance with Spices: Boost flavor with spices rather than fat. Smoked paprika, red pepper flakes, and a touch of vinegar can create a complex, smoky, and tangy taste similar to the traditional method.
Bulk up with Vegetables: Adding extra vegetables like onions and garlic can add bulk and flavor with minimal extra calories.
Skim the Pot: After simmering, allow the greens to cool slightly. Any excess fat will rise to the top, making it easy to skim off before serving.

The Healthy Southern Greens Movement

The perception that all Southern food is unhealthy is changing. Many chefs and home cooks are embracing healthier versions of classic dishes, and Southern style greens are a perfect candidate. By focusing on fresh, high-quality ingredients and making smart substitutions, it is possible to create a dish that is both delicious and nutritious. The key is balance—incorporating a modest amount of flavor-boosting agents while letting the natural goodness of the leafy greens shine. For more ideas on healthy cooking, explore resources like the Healthy Southern Greens recipe from Skinny Ms., which focuses on low-fat flavoring.

Conclusion: Finding the Right Balance for Your Diet

The question of "how many calories are in Southern style greens" has no single answer, as it is entirely dependent on the preparation. While traditional recipes can be rich and hearty with calorie counts exceeding 100 calories per serving, countless delicious and healthy alternatives exist. By consciously choosing your cooking method and ingredients—such as opting for smoked turkey instead of ham hocks, using less fat, or going completely meatless—you can tailor this classic dish to fit your dietary needs without sacrificing its soulful essence. Whether you prefer the deep flavor of a traditional pot or a light, modern twist, Southern style greens remain a delicious and versatile side dish.

Frequently Asked Questions

A serving of Southern style greens with ham hocks can range from 125 to over 360 calories, while a meatless version can be as low as 54 calories per serving. The substantial difference comes from the high fat content of the ham hock.

No, raw collard greens are very low in calories, with a cup containing only about 12 calories. The high calorie count in Southern style greens is from the added ingredients used for seasoning, such as meat and fats.

Yes, you can use leaner smoked meats like smoked turkey, reduce the amount of cooking fat, or use vegetable broth and smoked paprika to create a smoky flavor without the extra calories from pork products.

The calorie count for canned Southern style greens varies by brand. For example, some brands like Glory Foods range from 30 to 70 calories per half-cup serving, so it is best to check the nutritional label.

Yes, using smoked turkey instead of a traditional ham hock is a great way to reduce calories and saturated fat while still achieving a delicious smoky flavor. A serving with smoked turkey is often around 106 calories, compared to higher-calorie ham hock versions.

To lower the fat content, you can skip the bacon grease and instead sauté your aromatics in a small amount of olive oil. Using low-sodium vegetable or chicken broth to cook the greens further reduces calories while maintaining moisture and flavor.

While the core ingredients (greens themselves) have similar low calorie counts, the preparation method is the main driver of caloric variation. The difference in calories is not significant among greens like collards, mustard, or turnip greens, but is highly dependent on how they are cooked.