Kale
Carb Check
- Carbs
- 3gCarbs
- Fiber
- 4.2gFiber
- Net Carbs
- 0.0gNet 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
- Nutrientg
- 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.
Kale is a nutrient-dense superfood known for its low carbohydrate count and high fiber content, making it suitable for low-carb and ketogenic diets. It is packed with calcium and offers other minerals like potassium and iron, supporting overall health.
- Contains 3g of carbohydrates, including 4.2g of fiber
- Rich in calcium, with 13.5% of the RDA
- Source of potassium and iron with low content
- Low in sodium, beneficial for heart health
- Good source of dietary fiber
Vitamin Check
- Vitamin A (Retinol)
- 0 μg
- Vitamin C
- 105 mg
- Vitamin B 1 (Thiamine)
- 0.1 mg
- Vitamin B 2 (Riboflavin)
- 0.25 mg
- Vitamin B 6 (Pyridoxine)
- 0.25 mg
- Beta-Carotene (ß-Carotene)
- 5200 μg
Mineral Check
- Sodium
- 90 mg
- Calcium
- 210 mg
- Iron
- 1.9 mg
- Potassium
- 450 mg
- Magnesium
- 30 mg
- Phosphorus
- 90 mg
- Zinc
- 0.3 mg
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 |
Carbohydratesmacro | 3 g |
Proteinmacro | 4 g |
Watermicro | 86 g |
Dietary Fibermacro | 4.2 g |
Dietary Fatmacro | 1 g |
Vitamin A (Retinol)vitamin | 0 μg |
Vitamin B 2 (Riboflavin)vitamin | 0.25 mg |
Beta-Carotene (ß-Carotene)vitamin | 5200 μg |
Vitamin B 6 (Pyridoxine)vitamin | 0.25 mg |
Vitamin B 12 (Cobalamin)vitamin | 0 μg |
Vitamin B 1 (Thiamine)vitamin | 0.1 mg |
Vitamin Dvitamin | 0 μg |
Vitamin Cvitamin | 105 mg |
Sodiummineral | 90 mg |
Calciummineral | 210 mg |
Potassiummineral | 450 mg |
Ironmineral | 1.9 mg |
Magnesiummineral | 30 mg |
Phosphorusmineral | 90 mg |
Zincmineral | 0.3 mg |
Is Kale keto?
Kale can be part of a keto diet due to its low net carbs, thanks to its 3g carbohydrate and 4.2g fiber content. This leafy green provides substantial nutrients, including high levels of calcium and fiber, while remaining low in carbs, making it a favored choice for ketogenic eating plans.
Carbohydrate Impact and Glycemic Index of Kale
Kale features a low glycemic index of 15 and a very low glycemic load (GL) of 0.7, meaning it has minimal effect on blood sugar levels. This makes kale an excellent choice for individuals aiming to maintain steady blood glucose readings and follow a glycemic-aware eating strategy.