Is kale keto?
Kale
Keto-friendly Yes — kale is keto-friendly.
Very low in net carbs thanks to its fiber, and rich in vitamins A, C and K.
Nutrition per serving
1 cup chopped · 21 g- Net carbs
- 0.1g
- Calories
- 7kcal
- Protein
- 0.6g
- Fat
- 0.3g
- Total carbs
- 0.9 g
- Fiber
- 0.9 g
One serving vs. a 20 g daily net-carb limit 1%
0.0× the daily limit
Kale has virtually no net carbs, so portion size is about calories and fullness, not carbs.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 7 kcal | 35 kcal |
| Total carbohydrate | 0.9 g | 4.4 g |
| Dietary fiber | 0.9 g | 4.1 g |
| Net carbs | 0.1 g | 0.3 g |
| Sugars | 0.2 g | 1 g |
| Protein | 0.6 g | 2.9 g |
| Fat | 0.3 g | 1.5 g |
Portion calculator
Open carb counter →- Net carbs
- – g
- Calories
- –
- Protein
- – g
- Fat
- – g
0% of your 20 g daily net-carb limit. Personalize
How to eat kale on keto
-
Massage raw kale with olive oil and salt to soften it for salads. - Bake into crispy kale chips for a crunchy snack.
Keto recipes with kale
Frequently asked questions
Is kale keto?
Yes — kale is keto-friendly. Very low in net carbs thanks to its fiber, and rich in vitamins A, C and K.
How many net carbs are in kale?
1 cup chopped (21 g) of kale has about 0.1 g net carbs (0.9 g total carbs minus 0.9 g fiber). Per 100 g, that's 0.3 g net carbs.
How much kale can I eat on keto?
Kale has virtually no net carbs, so portion size is about calories and fullness, not carbs. On a typical 20 g daily limit, one serving uses about 1% of your carbs.
