Is Kale keto?
Keto-friendly 0.1 g net carbs per one cup chopped (21 g) — 1% of a 20 g keto day.
Short answer: Yes. One cup chopped (21 g) of kale: 0.1 g net carbs — 1% of a strict 20 g keto day — with 0.3 g fat and 0.6 g protein.
Log kale in KetoraFree. Weigh it once and Ketora remembers your portion.
Most of the carbohydrate in raw kale is fibre, leaving very little net carb. Unlike spinach it is low in oxalate, which makes it a good everyday green.
How kale fits a keto carb budget
On a 20 g day you could eat about 200 servings before reaching the limit — in practice kale will never be what pushes you over.
Worked example. 21 g of kale = 0.9 g total carbs − 0.9 g fibre = 0.1 g net carbs, 0.3 g fat, 0.6 g protein and 7 kcal.
Buying a packaged or flavoured kale product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one cup chopped (21 g) |
|---|---|---|
| Calories | 35 kcal | 7 kcal |
| Fat | 1.5 g | 0.3 g |
| Protein | 2.9 g | 0.6 g |
| Total carbohydrate | 4.4 g | 0.9 g |
| Fibre | 4.1 g | 0.9 g |
| Net carbs | 0.3 g | 0.1 g |
Where the energy comes from:
How to eat kale on keto
- Massage with olive oil and salt to soften for salads.
- Bake into chips with parmesan.
Compared with other vegetables
Kale ranks #1 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
| Radishes | 1.8 g | 2.1 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in kale?
Kale has about 0.3 g of net carbs per 100 g (4.4 g total carbohydrate minus 4.1 g fibre), and about 0.1 g per one cup chopped (21 g).
Can you eat kale on keto?
Yes. A typical serving uses 1% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.