How many carbs are in a Kale, Cooked?
A 1 cup (130g) serving of Kale, Cooked contains 7.3g of total carbs (4.7g net carbs), 1.5g sugar, 36 calories, 2.5g protein, 0.5g fat and 2.6g fiber.
- Calories
- 36 cal
- Carbohydrates
- 7.3 g
- of which Sugars
- 1.5 g
- Fiber
- 2.6 g
- Net carbs
- 4.7 g
- Protein
- 2.5 g
- Fat
- 0.5 g
Kale, Cooked nutrition at a glance
Per 1 cup (130g), Kale, Cooked delivers about 2% of a 2,000-calorie daily reference, 3% of the 275g daily carbohydrate reference and 9% of the 28g daily fiber reference. Sugar sits at 3% of the 50g added-sugar reference and protein contributes 5% of the 50g protein reference.
- Calories
- 28
- Carbs
- 5.6 g
- Sugar
- 1.2 g
- Protein
- 1.9 g
- Fat
- 0.4 g
- Fiber
- 2 g
Blood-sugar impact of Kale, Cooked
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 7.3g total carbs and 2.6g fiber, the net-carb figure for a 1 cup (130g) serving works out to roughly 4.7g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Kale, Cooked
- Great fit for low-carb, keto or diabetic-friendly meals — build around kale, cooked without worrying about a big glucose spike.
- Use kale, cooked as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine kale, cooked with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Kale, Cooked keto-friendly?
In moderation. At 4.7g net carbs per 1 cup (130g), Kale, Cooked can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Kale, Cooked per 100 grams?
About 5.6g of carbs, 1.2g sugar and 28 calories per 100g of Kale, Cooked.
How does Kale, Cooked affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Kale, Cooked good for weight loss?
A serving delivers 36 calories with 2.5g protein and 2.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 14% combined protein-plus-fiber-to-calorie ratio, Kale, Cooked is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup (130g) serving of Kale, Cooked. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.