Carbs In › Vegetables

Carbs in Kale

0.1g net carbs per 1 cup chopped (21g)
Keto

Full guide: Is Kale keto-friendly?

Nutrition Facts

Nutrient Per 1 cup chopped (21g) Per 100g
Calories 7 kcal 35 kcal
Total carbs 0.9g 4.4g
Fiber 0.9g 4.1g
Net carbs 0.1g 0.3g
Sugars 0.2g 1g
Protein 0.6g 2.9g
Fat 0.3g 1.5g

Is Kale Keto?

A 1 cup chopped (21g) serving of kale has 0.1g of net carbs (0.9g total carbs minus 0.9g fiber). That fits easily inside a standard keto budget of 20 to 30g of net carbs per day, so kale is keto-friendly.

Per 100g, kale carries 0.3g net carbs, 1.5g fat, and 2.9g protein. You can eat a normal portion without stalling ketosis, though it still counts toward your daily total.

Nutrition data: USDA FoodData Central, Kale, raw (FDC ID 168421).

More Vegetables, Ranked by Net Carbs

Spinach 0.4g net Lettuce 0.8g net Garlic 0.9g net Green Onions 1.2g net Celery 1.4g net Mushrooms 1.6g net Radishes 2.1g net Asparagus 2.4g net Eggplant 2.4g net Zucchini 2.4g net Cabbage 2.9g net Cauliflower 3.2g net Tomatoes 3.3g net Broccoli 3.6g net Cucumber 3.7g net Carrots 4.1g net Bell Peppers 4.3g net Green Beans 4.3g net Okra 4.3g net Brussels Sprouts 4.5g net Spaghetti Squash 5.2g net Turnips 6g net Artichokes 6.1g net Onions 6.1g net Pumpkin 7g net Beets 9.2g net Peas 12.8g net Butternut Squash 13.6g net Parsnips 17.4g net Sweet Potato 22.2g net Corn 24.2g net Potato 26.6g net