Is Kale Keto?

is kale keto

A cruciferous vegetable and part of the cabbage family, kale has been considered a “superfood” for many years now. Some of the vitamins and minerals you get from kale include vitamin A, vitamin C, vitamin K, potassium, and magnesium. But can you eat it on keto?

Is Kale Keto-Friendly?

Kale isn’t just micronutrient-dense, but it’s also low in carbohydrates. Whether you’re counting total carbs or net carbs while on keto, it doesn’t matter because a serving of kale will fit your macros for the day.

Carbs in Kale

1 cup of chopped kale provides 6.71 grams of total carbs or 5.41 grams of net carbs(1). If you love eating greens, then kale would be an excellent addition to your meal plan. It won’t raise your blood sugar levels, making it diabetes-friendly.

Fats in Kale

1 cup of chopped kale provides 0.47 grams of fat(2). Since the keto diet requires getting most of your calories from fat, one way to enjoy kale is to make a salad with high-fat ingredients like eggs, cheese, and bacon.

Protein in Kale

1 cup of chopped kale provides 2.21 grams of protein(3). It’s not a good source of protein, but you can definitely use it as an ingredient in a protein-filled keto recipe. After all, kale is a highly versatile food.

Calories in Kale

1 cup of chopped kale contains only 34 calories(4). It’s a low-calorie choice that’s great if you’re trying to control your calorie intake to support your weight loss goals while helping you stay full.


Overall, kale is a keto-friendly choice. It’s one of the vegetables you can have that will keep your carbohydrates low, fill you up, and help control your calorie intake. However, it’s not the best source of fat and protein, which are also important on keto. Therefore, feel free to enjoy kale in different ways to meet your other macros — make a salad, smoothie, or soup.

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Tiffany Joy Yamut, RN
Tiffany Joy Yamut, RN
Tiffany Joy Yamut is a registered nurse and author of hundreds of health and nutrition articles focused on the ketogenic diet. Her diagnosis of polycystic ovary syndrome (PCOS), along with being overweight and a family history of type 1 and type 2 diabetes, prompted her to find a diet strategy that would allow her to live as healthy as possible. She discovered the keto diet in 2019, which helped her lose 44 pounds and achieve healing. Tiffany directs most of her efforts to studying, applying, and writing about the keto diet to help others. She’s been featured in Perfect Keto, Ketogenic, Kiss My Keto, and other top health and wellness websites. Follow her on Twitter and LinkedIn.
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Evidence based

This article is based on scientific evidence, written and reviewed by experts.

The founders of Ketogenic Buddies are health care professionals. As we grow, we include other qualified subject matter experts as part of our content team.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.