How many carbs are in kale?
One cup of raw kale has about 0.9g of carbohydrate, and nearly all of it is fiber. That makes kale one of the lowest greens for net carbs.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup chopped (21g) | 0.9g | 0.9g | 0.1g |
| 100 grams | 4.4g | 4.1g | 0.3g |
Net carbs
A cup of raw kale has close to 0g of net carbs. The total (0.9g) is almost entirely fiber, so very little reaches your blood sugar. See the net carbs guide for how that math works.
For diabetes
Kale barely moves blood sugar. A raw cup is about 1g of carbohydrate, most of it fiber, so it fits almost any plate without a meaningful dose. Cooked kale wilts down, so a cooked cup holds more leaves and a little more carbohydrate than a raw cup. See the diabetes carb-counting guide.
Keto and low carb
Yes. At close to 0g net carbs per raw cup, kale fits any keto budget. It is a reliable low carb green for salads, chips, and sautés.
Good to know
Raw and cooked kale measure very differently. A raw cup is loose and light at about 21g, while cooking wilts the leaves down so a cooked cup packs in far more. Massaging raw kale with a little oil softens it for salads without changing the carbs.
Full nutrition (per 100g)
- Calories: 35.0 kcal
- Carbohydrate: 4.42g
- Fiber: 4.1g
- Sugars: 0.99g
- Protein: 2.92g
- Fat: 1.49g
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Get the appFrequently asked questions
How many carbs are in kale?
One cup of raw chopped kale has about 0.9g of carbohydrate, and most of that is fiber.
How many net carbs are in kale?
A raw cup of kale has close to 0g of net carbs, because almost all of its carbohydrate is fiber.
Is kale OK for diabetics?
Yes. Kale has very little digestible carbohydrate, so it has almost no effect on blood sugar and rarely needs a dose.
Is kale keto?
Yes. With close to 0g net carbs per cup, kale fits any keto plan.
Does cooking change the carbs in kale?
Cooking does not add carbs, but it shrinks the volume, so a cooked cup holds more kale and a few more grams of carbohydrate than a raw cup.