How many carbs are in kale?
1 cup of kale contains about 9g of carbohydrate, 5.1g net carbs after subtracting 3.9g of fiber, 5g of protein, and 75 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (170g) | 9g | 3.9g | 5.1g |
| 100 grams (100g) | 5.3g | 2.3g | 3g |
Net carbs in kale
1 cup of kale contains 5.1g of net carbs — total carbs (9g) minus dietary fiber (3.9g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for kale (per 100g)
- Calories: 44 kcal
- Carbohydrate: 5.3g
- Dietary fiber: 2.3g
- Sugars: 1.1g
- Protein: 2.9g
- Fat: 1.2g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2345105). Values are per 100 grams.
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How many carbs are in kale?
1 cup of kale contains about 9g of total carbohydrate. After subtracting 3.9g of fiber, the net carbs are about 5.1g.
How many net carbs are in kale?
Net carbs in 1 cup of kale are about 5.1g — that is total carbs (9g) minus dietary fiber (3.9g). See our net carbs explainer for the full calculation.
Is kale good for diabetics?
Kale contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is kale keto-friendly?
Whether kale fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup) provides about 5.1g of net carbs.