Is Kale keto?
In moderation
Kale can fit a keto diet in small portions. A serving (1 cup chopped (67 g)) has about 3.5 g of net carbs, roughly 14% of a typical 25 g daily limit.
The short answer
Nutritious, with moderate carbs; a cup is fine.
A typical serving is 1 cup chopped (67 g). That has 33 calories, 2.9 g protein, 0.6 g fat and 3.5 g net carbs (5.9 g total carbs − 2.4 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for kale
Nutrition facts
Per 100 g: 49 kcal · 5.2 g net carbs · 4.3 g protein · 0.9 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is kale keto?
Kale can fit a keto diet in small portions. A serving (1 cup chopped (67 g)) has about 3.5 g of net carbs, roughly 14% of a typical 25 g daily limit.
How many carbs are in kale?
A serving of kale (1 cup chopped (67 g)) has about 5.9 g of total carbohydrates and 2.4 g of fiber, which works out to roughly 3.5 g of net carbs. Per 100 g it has about 5.2 g of net carbs.
Can I eat kale on a keto diet?
In small portions, yes. Nutritious, with moderate carbs; a cup is fine. Count it toward your daily net carb limit and keep the serving modest.
What can I eat instead of kale?
Lower-carb swaps include cauliflower, broccoli, green beans, zucchini.
More vegetables
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