Kale Carbohydrate and Calorie Information

The Amount of Carbs, Fiber, Nutritional Information, and Calories in Kale

Kale is a popular dark leafy green that has seen itself increasing in popularity for low carb diet followers. Not only did Beyonce wear a Kale shirt in her music video, but Kale may be the most famous low-calorie, high fiber leafy green right now. Kale is a member of the cabbage (Brassica) family of vegetables. It is considered to be one of the most nutritious foods per calorie. Although it can be eaten raw, it is more commonly cooked, soaked, or as some people put, massaged in lemon juice.

Kale can be steamed, sauteed, or boiled. For a twist, try baking kale leaves to turn them into crispy kale chips. Learning how to cook greens like kale isn't difficult. Once you know the basics, you can get started with some delicious and healthy low-carb recipes!

Types of Kale

There are many types of kale. Although most are green, there are also red and purple varieties.

How to Prepare Massaged Kale

One of my favorite foods to find at my local grocer in the deli area is their kale salad. It's perfectly massaged kale with pint nuts and dried cranberries and it is the perfect snack or side dish to any meal. Here's how to prepare your own:

  • Wash 1-2 bunches of any type of kale you desire. Remove the stems and ribs. Chop or shred your kale leaves thoroughly, so much so that a fork-full would be just enough for a mouth full. The smaller the pieces the better they will soak up the dressing.
  • The dressing is perfect for any low-carb diet and only requires olive oil, fresh-squeezed lemon juice, and fine sea salt. Mix the dressing together and add it to the kale leaves.
  • Massage the leaves to mix the dressing through the salad and use a wooden salad spoon to spread the love even more. Set aside anywhere from 15-20 minutes to as long as an hour.
  • After this, add pine nuts and dried cranberries sparingly and stir the salad even more. Enjoy your massaged kale. Add meat as you wish.

    Carbohydrate and Fiber Counts for Kale

    Serving SizeNet CarbohydrateFiberCalories
    4 oz. (¼ pound) raw kale9 grams effective (net) carbohydrate2.5 grams fiber56 calories
    ½ cup cooked kale2 grams effective (net) carbohydrate2 grams fiber17 calories

    Glycemic Index for Kale

    As with most non-starchy vegetables, there is no scientific study of the glycemic index of kale.

    More Information about the Glycemic Index

    Estimated Glycemic Load of Kale

    • ½ cup cooked kale: 2
    • 4 oz. (¼ pound) raw kale: 4

    More Information About the Glycemic Load

    Health Benefits of Kale

    Leafy greens like kale are simply packed with nutritional goodness. Kale is an excellent source of fiber, vitamin K (1 cup of chopped raw kale has 8 times the daily requirement!), vitamin A (the same cup of kale has 3 times the daily requirement), beta-carotene and other carotenoids, lutein, zeaxanthin, and vitamin C. It is a very good source of manganese, and a good source of vitamin B6, potassium calcium, and copper. In addition, kale is one of the cruciferous vegetables, which have been shown to have anti-cancer properties.

    For more Information, read Health Benefits of Kale and other Leafy Greens.

    More Information About Kale at Calorie Count.

    More Popular Carb Profiles


    Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

    USDA National Nutrient Database for Standard Reference, Release 21.

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