Carbs in Kale
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 net carbs (0.9g total carbs minus 0.9g fiber). Whether it fits your plan depends on your portion and the rest of your daily carbohydrate intake.
Per 100g, kale provides 0.3g net carbs, 1.5g fat, and 2.9g protein. Use the portion calculator below to compare equal weights and see what fits the food budget you choose.
Compare portions
Kale
0.3g net carbs in 100g
4.4g total carbs · 4.1g fiber · 2.9g protein · 35 kcal
About 1666g uses your 5g net-carb budget.
Kale, raw
USDA source · Food guideStrawberries
5.7g net carbs in 100g
7.7g total carbs · 2g fiber · 0.7g protein · 32 kcal
About 87g uses your 5g net-carb budget.
Strawberries, raw
USDA source · Food guideEqual weights make comparisons fair. Values are estimates from USDA entries; preparation and brand can change nutrition. Raw and cooked weights are not interchangeable.
Nutrition data: USDA FoodData Central, Kale, raw (FDC ID 168421).