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 KaleAs with most non-starchy vegetables, there is no scientific study of the glycemic index of kale.
Estimated Glycemic Load of Kale
- ½ cup cooked kale: 2
- 4 oz. (¼ pound) raw kale: 4
Health Benefits of KaleLeafy 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:
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).