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Carbohydrate and Calorie Information for Kale

Carbs, Fiber, Nutritional Information, Calories

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Updated October 12, 2013

Curly Kale

Curly Kale

Photo: Simon Brown/Getty Images

Kale is a member of the cabbage (Brasscica) family of vegetables. It is considered to be one of the most nutritious foods per calorie (see details below). Although it can be eaten raw, it is more commonly cooked. Kale can be steamed, sauteed, boiled, or even baked (when baked they turn crispy). There are many types of kale. Although most are green, there are also red and purple varieties.

Carbohydrate and Fiber Counts for Kale

  • 4 oz. (¼ pound) raw kale: 9 grams effective (net) carbohydrate plus 2.5 grams fiber and 56 calories
  • ½ cup cooked kale: 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 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.

More Information on the Health Benefits of Kale and other Leafy Greens

Low-Carb Recipes with Kale

More Information About Kale at Calorie Count.

More Carb Profiles:

Sources:

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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