Kale has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 cup (21 g) has a glycemic load of 0, which is low. Per 100 g it provides 35 calories, 2.9 g protein, 4.4 g carbohydrate (4.1 g fiber, 1 g sugars) and 1.5 g fat.
Serving used for glycemic load: 1 cup (21 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 35 kcal | 7 kcal |
| Protein | 2.9 g | 0.6 g |
| Carbohydrate | 4.4 g | 0.9 g |
| Fiber | 4.1 g | 0.9 g |
| Sugars | 1 g | 0.2 g |
| Fat | 1.5 g | 0.3 g |
| Saturated fat | 0.2 g | 0 g |
| Sodium | 53 mg | 11 mg |
| Potassium | 348 mg | 73 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Asparagus | 10 | 0 |
| Endive | 10 | 0 |
| Kohlrabi | 10 | 0 |
| Mushroom | 10 | 0 |
| Spinach | 10 | 0 |
Kale has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (21 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of kale has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Kale has 35 calories per 100 g, and about 7 calories in a 1 cup (21 g) serving.
Kale is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Kale, raw” (FDC 168421). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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