Is Kale Keto?

Leafy Greens
Kale sticker illustration
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.

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 (100g)5g
  • Protein (100g)4.3g
  • Fat (100g)0.9g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
5g
Total Carbs
9g
Fiber
4g
Protein
4.3g
Fat
0.9g
Calories
49

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: ~5g per 100g fits comfortably within keto macros
  • High fiber (≈4g/100g) supports digestion, satiety, and glycemic control
  • 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

HEALTH BENEFITS

  • Very high in vitamins A (beta-carotene), C, and K for immune and bone health
  • Rich in antioxidants (quercetin, kaempferol) that combat oxidative stress
  • May support healthy cholesterol metabolism (when cooked with fats)
  • Anti-inflammatory phytonutrients and glucosinolates
  • Lutein and zeaxanthin support eye health
  • Non-dairy source of calcium and potassium

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.

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