FREE PRINTABLE: LOW CARB & KETO FOOD LIST
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Veggies are a staple in many keto diets, but not all vegetables are low enough in carbs to make the cut. Where does kale stand on the spectrum? Is kale keto approved, or are the carbs in kale just too high? We’ll go over the answers here, including macros, nutrients, and low carb recipes for this popular veggie.
New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Is Kale Keto Friendly?
Yes, all types of kale are very keto friendly! Its leaves are low in carbs, so you can enjoy them often along with other cruciferous keto vegetables like cabbage, cauliflower, and broccoli.
In case you’re wondering, “Is kale low carb?”, the answer is also yes! Kale carb content is low enough to enjoy on this lifestyle as well.
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How Many Carbs In Kale?
Does kale have carbs? Yes, but kale carbs per serving vary depending on how you prepare it. A cup of raw kale, for example, has different macros than when you cook it or bake it into kale chips.
So, how many carbs in 1 cup of kale? Carbs in kale (raw) add up to 0.9 grams total carbs per cup [*]. Kale net carbs are 0.07 grams for the same serving size.
How many carbs in kale cooked?
Do carbs in a cup of kale change when you cook it? Yes, since you’ll have more kale by weight after it has been cooked.
In a cup of cooked kale, you’ll find 6.25 grams total carbs and 1.53 grams net carbs [*].
How many carbs in kale chips?
If you enjoy kale chips on keto, read labels carefully because carbs can vary in store-bought and homemade recipes. Store-bought kale chips with minimal ingredients have about 7-8 grams total carbs and 4-5 grams net carbs per 28 gram serving [*, *].
The chart below summarizes carbohydrate counts for kale in all varieties and serving sizes.
| Serving Size | Total Carbs | Net Carbs |
|---|---|---|
| 1 cup, raw | 0.9g | 0.07g |
| 1 cup, cooked | 6.25g | 1.53g |
| 28 grams, chips | 7-8g | 4-5g |
Kale Nutrition
In addition to its low carb content, kale has other nutrients worth knowing! Here’s the full nutritional breakdown of a cup of raw kale:
- 31 calories
- 0.3 grams fat
- 0.6 grams protein
- 0.9 grams carbohydrate
- 0.85 grams fiber
Kale is also high in vitamins and minerals, including vitamin A, vitamin K, calcium, copper, manganese, and potassium. Its leaves are also rich in antioxidants like vitamin C, especially when served raw [*].
Kale is low in fat, but the fat it does have is mostly in the form of an omega-3 fatty acid (alpha linolenic-acid), which is linked with lowered risk for heart disease [*] and low blood pressure [*].
Keto Kale Recipes
It’s so easy to make kale recipes keto! Use it in salad, soups, eggs, and so much more.
Kale Chips
It’s easy to make kale chips keto at home and cut down on carbs. These keto oven fried kale chips are loaded with crunch and zesty salt and vinegar flavor!
Get The Kale Chips Recipe
Kale Crunch Salad
This keto kale salad comes with all kinds of goodies, including tart dried cranberries and a homemade vinaigrette.
Get The Kale Crunch Salad Recipe
Crustless Quiche
Keto meals with kale don’t have to stop at lunch and dinner… serve kale for brunch with this easy, cheesy pressure cooker quiche!
Get The Crustless Quiche Recipe
Conclusion: Can You Eat Kale On Keto?
With ultra low carbs, kale is a great keto veggie choice. Use it in keto kale recipes to cut carbs even more!
FREE PRINTABLE: LOW CARB & KETO FOOD LIST
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