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Keto Food List
Kale
Vegetables
Keto Friendly
Is kale keto friendly
Per 100g
Net carbs
0.32g
Total carbs
4.42g
Fats
1.49g
Protein
2.92g
Calories
35
Glycemic Index
2
Fiber
4.1g
Sugars
0.99g
Is kale keto friendly

Is Kale Keto-Friendly?

Yes, kale is keto-friendly due to the low number of carbs and saturated fats. You can eat this leafy green vegetable while losing weight and maintaining the fat-burning process. Just remember to eat other healthy fats when increasing your energy throughout the day.

Keto-Friendly

  • There are 0.42 grams of net carbs per 100 grams of kale. This means kale won’t disrupt ketosis or stop any fat-burning mechanisms. You should eat plenty of leafy green vegetables to ensure optimal health when losing weight on the ketogenic diet. 
  • Kale also contains minimal calories, fats, and sugars. Foods with a high amount of sugar, like desserts and candy, will push you out of ketosis. 
  • Luckily, kale is a very healthy vegetable that supports ketosis, promotes weight loss, and boosts heart health. 

Low in Fats

  • Even though kale is healthy, it only has 1.49 grams of unsaturated fats. Not getting enough fat on the keto diet could trigger many physical symptoms. These might be chronic fatigue, headaches, severe hunger pangs, and even slow weight loss results. 
  • People need to get at least 70–80% of fat from their daily calories. You could have foods like avocados, seed butters, olives, salmon, coconut oil, almonds, and Greek yogurt. Good keto-friendly fats will ensure you have consistent, high energy levels.
  • Just be aware that not all fats are good. Only eat foods that contain unsaturated fat, protein, and lots of dietary fiber to keep everything moving in your stomach.

Whole Food and Natural

  • Organic green kale is completely natural and will support your weight loss on the keto diet. This is because it contains lots of vitamins and minerals. For example, magnesium can be good for weight loss, as it naturally boosts your overall metabolic rate. 
  • Whole foods are great for adding more nutrients to a diet. Other good food choices include broccoli, cabbage, spinach, lettuce, cucumber, and bell peppers.
  • The body also needs vitamins to support the brain, heart, gut, and joint health. Not consuming any minerals will only weaken ketosis and cause long-term damage.
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