Kale
Carb Check
- Carbs
- 3gCarbs
- Fiber
- 4.2gFiber
- Net Carbs
- 0gNet Carbs
- Carbs per Portion
- 4.5gCarbs per Portion
- Glycemic Index
- 15Glycemic Index
- Glycemic Load
- 0.7Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Kale
- Water86.0g
- Fiber4.2g
- Carbs3.0g
- Fat1.0g
- Protein4.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Not present
- Tyramine
- Not present
- FODMAP
- Not present
- Oxalate
- Moderate
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Very High
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Kale is a low-carb option with just 3g of carbohydrates per 100g, making it well suited for ketogenic and low-carb eating plans. Per 100g it provides 45 kcal, 4g of protein, and 1g of fat. Its fiber content of 4.2g per 100g supports digestive health. Kale is also a good source of Calcium (39mg).
- Net carbs: 0 g (all carbs from fiber)
- Fiber: 4.2 g
- Glycemic index (GI): 15 (low)
- Glycemic load (GL): 0.7
- Sodium: 35 mg
- Vitamin C: 105
- Beta-Carotene: 5200
- Calcium: 210
Kale is keto-friendly with just 3g of carbs per 100g. A standard portion of 150g delivers 4.5g of carbohydrates, which fits comfortably within a daily keto macro target. With 4g of protein and 1g of fat per 100g, Kale provides a solid macronutrient profile for a low-carb lifestyle. It is recommended as a regular part of a ketogenic or low-carb plan.
Kale has a glycemic index (GI) of 15, indicating a low carb impact on blood sugar. The glycemic load (GL) is 0.7, reflecting the overall blood glucose effect from a standard serving of 150g. With 3g of carbs per 100g, Kale produces a measured glycemic response.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 105
- Vitamin B1 (Thiamine)
- 0.1
- Vitamin B2 (Riboflavin)
- 0.25
- Vitamin B6 (Pyridoxine)
- 0.25
- Beta-Carotene
- 5200
RDA percentages are based on EU reference values for adults (19-50 years) per 150g serving.
Mineral Check
- Sodium
- 90
- Calcium
- 210
- Iron
- 1.9
- Potassium
- 450
- Magnesium
- 30
- Phosphorus
- 90
- Zinc
- 0.3
RDA percentages are based on EU reference values for adults (19-50 years) per 150g serving.
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 45 kcal |
| Beta-CaroteneVitamin | 5200 |
| CalciumMineral | 210 |
| CarbohydratesMacro | 3 |
| Dietary FatMacro | 1 |
| Dietary FiberMacro | 4.2 |
| IronMineral | 1.9 |
| MagnesiumMineral | 30 |
| PhosphorusMineral | 90 |
| PotassiumMineral | 450 |
| ProteinMacro | 4 |
| SodiumMineral | 90 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.1 |
| Vitamin B2 (Riboflavin)Vitamin | 0.25 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.25 |
| Vitamin CVitamin | 105 |
| WaterMacro | 86 |
| ZincMineral | 0.3 |
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