KETO VERDICTYES
Kale is excellent for keto with ~5g net carbs per 100g (≈3–4g per cup raw). Slightly higher than some lettuces, but still very keto-friendly and exceptionally nutrient-dense—great for salads, chips, sautés, and soups.
Is Kale Keto?
Leafy Greens
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
5gnet carbs in your portion
- Total carbs
- 9g
- Fiber
- 4g
- Protein
- 4.3g
- Fat
- 0.9g
- Calories
- 49
Kale is excellent for keto with ~5g net carbs per 100g (≈3–4g per cup raw). Slightly higher than some lettuces, but still very keto-friendly and exceptionally nutrient-dense—great for salads, chips, sautés, and soups.
- Net carbs (100 g)5g
- Protein (100 g)4.3g
- Fat (100 g)0.9g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
5g
Total Carbs
9g
Fiber
4g
Protein
4.3g
Fat
0.9g
Calories
49
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Low net carbs: ~5g per 100g fits comfortably within keto macros
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- Exceptional nutrient density per calorie (vitamins A, C, K, minerals)
- Versatile: raw, baked into chips, sautéed, braised, or blended
- Higher protein than many leafy greens (~4.3g/100g)
- Low energy density enables satisfying volume eating
PREPARATION SUGGESTIONS
MASSAGED KALE SALAD
Remove tough stems; massage with olive oil and lemon until tender. Top with parmesan, almonds, and avocado for a hearty bowl.
KALE CHIPS
Toss pieces with olive oil and sea salt. Bake at 300°F (150°C) for 20–25 minutes until crisp; finish with nutritional yeast or parmesan.
SAUTEED KALE
Sauté in bacon fat or butter with garlic and onion until wilted; finish with a splash of apple-cider vinegar and red pepper flakes.
KALE AND SAUSAGE SOUP
Simmer chopped kale with Italian sausage, chicken broth, garlic, and a swirl of heavy cream for a keto Zuppa-style soup.
PESTO
Blend kale with basil, garlic, pine nuts, parmesan, and olive oil for a nutrient-packed pesto to toss with zucchini noodles or chicken.
BREAKFAST HASH
Sauté kale with bacon and mushrooms; top with eggs and hot sauce for a filling keto breakfast.