One cruciferous vegetable that has gained attention for its nutritional value is kale. But is kale keto-friendly? Sure, kale is keto-friendly, so go ahead and load your plate with kale because it is a ketogenic food.
Kale has a low net carb count (0.3g per 100g serving); you should eat no more than 20 to 30 g of net carbs daily to stay in ketosis.
This post will take you through the potent nutritional profile of kale, how to include it in a ketogenic diet, and some possible health advantages.
1 Cup kale nutrition
In addition to kale’s low-carb content, it also has other nutrients worth knowing! Here’s the full nutritional breakdown of one cup of raw kale:
- Calories: 7.4
- Carbohydrates: 0.93 g
- Fat: 0.3 g
- Fiber: 0.86g
- Protein: 0.6 g
- Calcium: 53 mg
- Potassium: 73 mg
Kale also provides a lot of nutrients, like vitamins A, C, and K, calcium, zinc, potassium, and sodium. Kale’s leaves are also rich in antioxidants, and most of these nutrients are high in concentration when served raw.
Kale is low in fat, but the fat it does have is mainly in the form of an omega-3 fatty acid (alpha-linolenic acid).
Studies revealed that a higher intake of foods rich in linolenic acid could lower the risk of heart disease and also reduce blood pressure.
Does kale have carbs?
Yes, kale has carbs. But how you prepare kale affects how many carbs it contains per serving. When kale is cooked or baked into kale chips, its macronutrients (carbohydrates, fat, and protein) change from what they are in a cup of raw kale.
Therefore, how many carbs are in 1 cup of kale? Carbs in 1 cup (21 g) of raw kale add up to 0.93 grams of total carbs and 0.06 grams of net carbs for the same serving size.
Is kale high in carbs?
If you’re wondering, “Is kale high in carbs?” the answer is no. Kale is extremely low in carbs. Kale carbs’ content is low enough to earn it a place on the keto diet plan, which is why it’s keto-friendly.
Carbs in one cup of cooked kale
Do the net carbs in a cup of cooked kale change from the raw kale? Yes, since you’ll have more kale by weight after it has been cooked, the value of the net carbs in 1 cup of cooked kale differs from that of the raw.
In a cup (118g) of cooked kale, you’ll find 6.25 grams of total carbs and 1.32 grams of net carbs because it contains 4.93 grams of dietary fiber.
Carbs in kale chips
Kale chips are a crunchy snack made from kale leaves. To make the dark green leaves crispy, they are either baked, fried, or dehydrated under low heat; they can be homemade or commercially prepared.
Other components that may be present in kale chip products include cashews, sunflower seeds, tahini, and spices.
So, if you prefer kale chips while on a keto diet, read labels carefully because carb counts differ between store-bought and handmade recipes.
According to the USDA, one small single-serving bag (28 g) of store-bought kale chips includes the following components: Organic kale, organic cashews, organic nutritional yeast, organic olive oils, and sea salt yield the following nutrition information:
- 124 calories
- 8 g of carbohydrate
- 3 g of dietary fiber
- 2 g of sugars
- 5 g of protein
- 9 g of fat
- 216 mg of sodium
- 80 mg of calcium
In another commercially prepared kale chip, a small single serving size (28 g) of 140 calories provides 7 g of total carbs and 4 g of net carbs.
Can you eat kale on keto?
While vegetables are a mainstay of many ketogenic diets, not all veggies are low enough in carbohydrates to qualify. What end of the spectrum does kale fall into? Is kale keto-approved? Can you eat kale on keto?
On a ketogenic diet, kale is acceptable. Kale is keto-friendly because of its excellent nutritional profile and low carbohydrate level.
Let’s take a closer look at its macronutrient profile. One cup (21 grams) of raw kale includes 0.93 grams of carbohydrates. It’s important to remember that 0.86 grams of those are fiber.
Since the body does not absorb fiber, it does not contribute to net carbohydrates—the kind of carbohydrates you should watch out for when adhering to the ketogenic diet.
Calculating the net carb count of raw kale, or total carbohydrates less fiber, yields a value of about 0.07 grams per cup.
This quantity is well within the 20–50-gram daily carbohydrate restriction that characterizes a conventional ketogenic diet for most individuals.
Furthermore, kale provides a variety of beneficial nutrients like vitamins A, C, and K, and it is a good source of copper and manganese.
The best part about all these nutrients is that they do not affect your overall carbohydrate intake.
Is it possible to include kale on a strict keto diet?
Of course! When a balanced diet is followed and portion amounts are carefully considered, it is possible to use kale in a strict ketogenic diet.
As mentioned earlier, the net carbohydrate content of a cup of raw kale is approximately 0.06 grams, which is well below the daily net carbohydrate restriction of a strict ketogenic diet. But portion management is crucial to ensuring you stay within this amount.
Like any other food, consuming a lot of kale may cause you to consume more carbohydrates, which could interfere with your ability to enter ketosis.
It’s critical to regularly monitor the precise net carb count of the portion of kale being ingested.
Furthermore, although kale can complement a rigorous ketogenic diet due to its relatively low carbohydrate level, it’s still vital to balance it with other dietary components.
Nutrient-dense, low-carb foods like lean proteins, healthy fats, and other non-starchy vegetables normally fall under this category.
Effective monitoring tools and procedures can be helpful for people who want to include kale in their tight keto regimen without risking their state of ketosis.
To record daily food intake and monitor net carbs, use a nutrition database, food diary, or digital carb-tracking app.
Using a kitchen scale to measure quantities precisely can also help to control carb counts.
Because kale is low in fat, incorporate other foods, such as olive oil, a good source of healthy fat, into your meal to make up for its low-fat content.
As always, speaking with a dietician to monitor specific dietary requirements and eating habits is advised.
3 Tips on how to Incorporate kale into your keto diet plan
Kale can be creatively added to salads, smoothies, stir-fries, and even baked kale chips as part of a ketogenic diet. When these are carefully prepared, it makes kale keto-friendly.
Tip 1: Use kale as a base for your salads. Kale adds extra nourishment to salads by taking the place of high-carb veggies. Kale goes well with cheeses, avocados, and grilled chicken, among other keto-friendly foods.
For example, a salad of kale, avocado, and sprinkled feta cheese provides important nutrients and a flavor combination that is both satisfyingly robust and creamy.
Tip 2: Blend kale into smoothies. Making a smoothie with kale is a simple and quick way to include it in your diet.
Combine kale with low-carb fruits like berries or a little piece of green apple with a big dollop of Greek yogurt to get a creamy texture.
Tip 3: Bake into chips: Kale may be made into a crisp if you want something crunchy to munch on.
Spread the kale leaves on a baking pan, sprinkle a little olive oil over them, and bake until crispy to your liking. Seasoning is essential; a small pinch of salt will do the work.
The health benefits of kale on a keto diet
When discussing the ketogenic diet, it’s important to understand that it usually consists of very little carbohydrate intake, moderate protein intake, and high fat intake.
Keto diets are generally associated with enhanced cognitive function and better blood sugar regulation because they cause the body to shift from using glucose as its main energy source to fats.
It’s critical to understand that kale is keto-friendly because it satisfies the low-carb criteria of the keto diet due to its low-carb content.
This implies you don’t have to worry about exceeding your daily carbohydrate allowance when consuming kale.
Kale is a nutritional powerhouse because it possesses a high profile of vitamins, minerals, and antioxidants.
The high nutrient content of kale makes it one of the main benefits for individuals following a ketogenic diet.
Kale is particularly rich in vitamin C, which supports the immune system. The vitamin A in kale makes it essential for healthy skin and eyes.
This vegetable, kale, is also notable for its high vitamin K content, which improves bone health and is required for the body’s capacity to clot blood.
Furthermore, vitamin B6 in kale enhances mental health because it is vital for synthesizing neurotransmitters that support brain growth and function.
Furthermore, kale’s high potassium and calcium mineral makeup completes its incredibly nutritious profile.
While kale contains potassium, which can help maintain good blood pressure, proper calcium intake is crucial to preventing the risk of osteoporosis.
In addition, kale is a good source of antioxidants, including flavonoids and polyphenols.
Because these substances scavenge free radicals in the body, the risk of developing chronic diseases such as cancer or cardiovascular disease may be reduced.
Read also: Is kale juice good for you?
What is a keto substitute for kale?
Kale substitutes that are compatible with keto
Suppose kale isn’t readily available or doesn’t suit your taste buds. In that case, plenty of good keto-friendly substitutes have comparable nutritional advantages.
Let’s examine these alternatives and how to incorporate them into a ketogenic diet successfully.
Spinach: If you’re following a strict ketogenic diet, this leafy green is a great choice because it has a far lower carbohydrate level than kale.
Spinach can be used in salads, sautés, smoothies, and even baked as chips, much like kale.
Like our original star ingredient, kale, spinach is highly nutritious, with large amounts of vitamins A, C, and K.
Broccoli: Another vegetable that is low in carbohydrates and high in fiber, vitamin C, and vitamin K is broccoli.
It can be consumed fresh in a salad or cooked in a stir-fry or steamer. For a side dish or snack that fits the keto diet, you can even roast it in the oven if you’re in the mood for a little crunch.
Zucchini: Zucchini is a multipurpose vegetable high in vitamin C and low in carbohydrates. It can be added to stir-fries, grilled for a side dish of barbecue, or spiralized for a low-carb alternative to pasta.
Because of its adaptability, it can be easily substituted in most recipes that call for kale.
Regarding nutritional comparison, each of these alternatives has special advantages. In terms of vitamin A, C, and K levels, spinach is similar to kale, but broccoli offers a different nutrient combination because of its high fiber content.
While zucchini lacks the nutrient density of kale, its high water level and fiber content make it a great supplement to a well-balanced ketogenic diet.
Read more: Nutritional value of zucchini per 100 g
Conclusion
We discover kale’s deep worth beyond its well-known status as a popular health food as we explore the relationship between kale and keto.
Kale is keto-friendly; its low carbohydrate content corresponds closely with the criteria of the keto diet, making it an ideal match for people looking to maintain a low-carb lifestyle.
Kale is a great food in a keto diet because it contains healthy nutrients like vitamins A, C, and K.
That being said, it works well with keto because it can add a lot of nutrients without changing the important low-carb rule that this diet is based on.