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Veggies are a staple in many keto diets, but not all vegetables are low enough in carbs to make the cut. Where does kale stand on the spectrum? Is kale keto approved, or are the carbs in kale just too high? We’ll go over the answers here, including macros, nutrients, and low carb recipes for this popular veggie.
Is Kale Keto Friendly?
In case you’re wondering, “Is kale low carb?”, the answer is also yes! Kale carb content is low enough to enjoy on this lifestyle as well.
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How Many Carbs In Kale?
How many carbs in kale cooked?
Do carbs in a cup of kale change when you cook it? Yes, since you’ll have more kale by weight after it has been cooked.
In a cup of cooked kale, you’ll find 6.25 grams total carbs and 1.53 grams net carbs [*].
How many carbs in kale chips?
If you enjoy kale chips on keto, read labels carefully because carbs can vary in store-bought and homemade recipes. Store-bought kale chips with minimal ingredients have about 7-8 grams total carbs and 4-5 grams net carbs per 28 gram serving [*, *].
The chart below summarizes carbohydrate counts for kale in all varieties and serving sizes.
|Serving Size||Total Carbs||Net Carbs|
|1 cup, raw||0.9g||0.07g|
|1 cup, cooked||6.25g||1.53g|
|28 grams, chips||7-8g||4-5g|
In addition to its low carb content, kale has other nutrients worth knowing! Here’s the full nutritional breakdown of a cup of raw kale:
- 31 calories
- 0.3 grams fat
- 0.6 grams protein
- 0.9 grams carbohydrate
- 0.85 grams fiber
Kale is also high in vitamins and minerals, including vitamin A, vitamin K, calcium, copper, manganese, and potassium. Its leaves are also rich in antioxidants like vitamin C, especially when served raw [*].
Top 5 Keto Kale RecipesPin It For Later!
Keto Kale Recipes
It’s so easy to make kale recipes keto! Use it in salad, soups, eggs, and so much more.
It’s easy to make kale chips keto at home and cut down on carbs. These keto oven fried kale chips are loaded with crunch and zesty salt and vinegar flavor!
Italian Sausage Soup
This keto kale and sausage soup gets hearty flavors from leafy greens and a creamy broth.
Kale Crunch Salad
This keto kale salad comes with all kinds of goodies, including tart dried cranberries and a homemade vinaigrette.
Keto meals with kale don’t have to stop at lunch and dinner… serve kale for brunch with this easy, cheesy pressure cooker quiche!
Conclusion: Can You Eat Kale On Keto?
With ultra low carbs, kale is a great keto veggie choice. Use it in keto kale recipes to cut carbs even more!