Keto Approved
Kale (Raw)
5.40g net carbs per 1 cup chopped
5.4g net carbs. Nutrient-dense but moderate carbs, so keep portions to 1 cup.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 27% of your 20g daily budget.
Plan the rest of your day
Good to Know
Curly kale and lacinato (also called dinosaur kale) both work here, though the flatter lacinato leaves tend to chop down without that stubborn stemmy texture. Stripping out the thick center ribs before measuring gets you cleaner leaf in each cup. Pre-washed bagged kale saves time, but skip the kale slaw or salad kits that toss in dried cranberries or a sweetened sesame dressing, since those add sugar that the plain greens never carry.
Is Kale (Raw) Keto? The Full Answer
Kale contains 5.40g net carbs per 1 cup chopped (6.70g total carbs minus 1.30g fiber). 5.4g net carbs. Nutrient-dense but moderate carbs, so keep portions to 1 cup.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 27% of a 20g daily carb limit. That makes Kale a reliable keto staple.
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