Is Kale Keto-Friendly?

Is Kale Keto-Friendly?

Did you know? In 2012, kale reached celebrity status. It appeared on the menus of Michelin star restaurants and has become the choice ingredient of millennial food bloggers, according to Harvard

Also, according to data, the curly-leafed kale displaced other greens in soups, salads, and pesto. Kale has become so insanely popular that National Kale Day was launched in the US on October 2nd, 2013. 

Kale, without a doubt, has become so famous not only because it's delicious, but also because they are jampacked with essential nutrients. 

But a question arises: is it okay to eat kale in the keto diet? Or will it kick you out of ketosis? The answer might surprise you. Read further. 

Nutritional Content of Kale

Almost every household knows kale... who doesn't? Kale has shown up in the snack aisles as chips, so kids probably know them as well. 

The healthiest individuals in the world sure love eating kale as it is rich in Vitamin A, B6, C, and K. It also carries a healthy dose of fiber, folate, manganese, and other minerals. 

According to the US Department of Agriculture, a cup of kale (about 67 grams) is packed with 33 calories, 0.6 grams of total fat, 6 grams of total carbs, and 2.9 grams of protein. 

Meanwhile, a 100-gram serving of kale yields 49 calories, 0.9 grams of total fat, 9 grams of carbs, and 4.3 grams of protein. 

Can you guess how much vitamin A and C there is in a cup of kale?

If you consume 100 grams of kale, you'll provide your body with 199% vitamin A and 200% vitamin C based on the recommended daily intake (RDI).

You'll get fewer amounts of calories and carbs if you boil kale. However, you'll also get a reduced amount of good fat, protein, as well as vitamins A, B6, and C. 

Health Benefits of Kale


Kale is packed with powerful antioxidants

Like other leafy greens, kale is also rich in antioxidants, including beta-carotene and vitamin C. I

f you have a good amount of antioxidants in the body, your system is more capable of counteracting oxidative damage caused by free radicals in the body. 

If you don't have sufficient amount of antioxidants in your body, you become more vulnerable to many diseases, cancer included. Yikes!

Kale is rich in ascorbic acid

Vitamin C is not just an effective antioxidant, it also improves the functions of the body's cells. 

Did you know that kale contains vitamin C that's 4.5 times much as spinach?

Kale can help prevent heart disease

Cholesterol plays a vital role in the body. If uncontrolled, however, cholesterol can mess up your body. And if that happens -- technically, if you have high cholesterol levels -- you become more at risk for heart disease. 

The good news is, kale can help lower cholesterol levels. 

Is Kale Keto-Friendly?

Now that you've learned about the amazing health benefits of kale, it's time to talk about whether it is keto-approved or not?

Yes. Kale is keto-friendly. If you eat a cup of kale (67 grams), you only get about 6 grams of carbs. Not bad considering that kale has a lot of beneficial nutrients and minerals. 

But of course, as with any food, too much can be bad. So eat kale in moderation.

And if you're going to purchase store-bought kale (which is usually pre-packed), take some time to check the labels and see how much fat, carb, and sugar there are per serving. 

Final Takeaway

Kale has become so popular and for apparent reasons -- it's nutritious and delicious. You can always eat kale in your keto diet, but with caution, of course. 

Add it to your salad or with your choice of protein on your every meal and you're all set!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.