Is Kale keto?
Kale is keto only in small portions: it has ~5 g of net carbs per 1 cup raw, chopped, against the keto diet's 5 g-per-serving limit.
Net carbs = total − fiber
5 g
per 1 cup raw, chopped
These are the carbs that count on keto: total carbs minus fiber.
Kale is moderate on a ketogenic diet with 5.4 grams of net carbs per serving.
Nutrition facts for kale
How many carbs are in kale?
Kale has ~6 g of carbs and ~5 g of net carbs per 1 cup raw, chopped (total carbs minus 1 g of fiber).
Why kale is keto only in small portions?
On keto the goal is to stay under ~5 g of net carbs per serving; kale has 5 g per 1 cup raw, chopped (6 g total − 1 g of fiber).
How much kale can I eat on keto?
To stay under 5 g of net carbs, the limit is ~62 g of kale.
Related
In moderation
In moderation
Yes
Yes
No
No
Keto recipes with kale
See all: Keto vegetables
Reviewed by the Ketorai team · Last updated: July 5, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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