The Best Leafy Green to Eat for Better Bone Health

When it comes to bone health, what foods come to mind? If you’re like most folks, thoughts of milk, yogurt, and cheese probably crop up—but they’re not your only options. Leafy greens are surprisingly beneficial for bone health, thanks to their rich content of bone-friendly nutrients. But is there one leafy green that’s a cut above the rest? To find out, we asked a registered dietitian to name the best leafy green for bone health, along with ways to add this lauded vegetable to your diet.

#1 Leafy Green for Bone Health

ICYMI, all leafy greens offer benefits for bone health. However, if one leafy green were to come out on top, it would be collard greens, according to Marissa (Meshulam) Karp, MS, RD, CDN.

Here’s why: One cup of boiled collard greens has about 270 milligrams of calcium, which is similar to the amount found in 8 ounces of Greek yogurt, notes Karp. “[It also] beats out kale, which has 177 milligrams [of calcium per cup], and mustard greens, which have about 165 milligrams,” she explains. This is noteworthy because calcium is essential for building bone strength, according to Karp. In fact, more than 99% of calcium in the body is found in your bones, proving its crucial role in overall bone health.

What’s more? “A cup of boiled collard greens contains almost 800 micrograms of vitamin K, which is more than 800% of the RDA (recommended daily allowance),” says Karp. Vitamin K is key for maintaining calcium balance, making it crucial for healthy bones. In fact, vitamin K is such a key component to bone health that “low vitamin K levels are linked with a higher risk for osteoporosis and fractures,” Karp explains. 

Additionally, in the same cup of collards, you’ll get 222 milligrams of potassium, according to data from the USDA. “Potassium is involved in lowering the amount of calcium loss from bone,” adds Karp.

Beyond bone health, collard greens offer many other benefits for the body. For starters, they’re rich in antioxidants. “This means they keep inflammation at bay, and help reduce the risk of chronic disease,” says Karp. “Plus, collard greens contain a [high] amount of fiber—almost 8 grams per cup cooked—which helps keep our digestion regular and promotes healthy gut bacteria.”

How to Eat More Collard Greens

Now that you know how great collard greens are for your bones, as well as the rest of your body, here’s how to eat more of the nutrient-packed vegetable.

Add Them to Soups

The next time you’re making soup, add collard greens for an easy (and delicious) boost of nutrients. “[Collards] maintain their structure well, as opposed to something like spinach, making them a good soup or stew addition,” shares Karp. Try the veggie in chicken soup, which is hearty enough to handle the fibrous texture of collard greens.

Use Collards as Wraps

Since collard greens are structurally sturdy, they can be used in place of flour-based wraps, notes Karp. This is also helpful if you’re looking for a gluten-free alternative to tortillas.

Try Them in Pesto

For a unique way to eat more collard greens, add them to homemade pesto. Use them in combination with fresh basil, which will help tone down the bitterness of the collards. Enjoy the pesto spread on toast, tossed with pasta, or folded into an omelet.

Sauté Them as a Side Dish

Take a tip from Karp and sauté collard greens with garlic, olive oil, and lemon juice. This will create a tasty side dish that pairs well with any protein. “As a bonus, the vitamin C in the lemon juice will improve your body’s absorption of the iron from the collards,” Karp shares.

Cook Collards in Stir-Fries

When incorporated into a stir-fry, collard greens will become soft and tender, making them easier to eat. Be sure to use plenty of sauces—like mirin, oyster sauce, or soy sauce—to balance the bitterness of the collard greens. This trio of sauces is used in our Ground Chicken & Green Bean Stir-Fry, which is bursting with flavor and vegetables.