LowCarbCheck.com

Kale

Kale
ninafirsovaviacanva.com

Carb Check

Carbs
3g
Carbs
Fiber
4.2g
Fiber
Net Carbs
0.0g
Net Carbs
Carbs per Portion
4.5g
Carbs per Portion
Glycemic Index
15
Glycemic Index
Glycemic Load
0.7
Glycemic Load

Legend

Low Impact
Moderate Impact
High Impact

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

Kale
Slightly Acidic

Nutrient Distribution per 100g

Kale

  • Nutrient
    g
  • Water
    86.0g
  • Fiber
    4.2g
  • Carbs
    3.0g
  • Fat
    1.0g
  • Protein
    4.0g

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

Not present
Low
Moderate
High
Very High

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

Not present
Traces
Low
Moderate
High

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.