Kale Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Kale is one of the safest vegetables for blood sugar management. With only about 3.6 g of net carbs per cup and a glycemic load of 1, it has virtually no effect on blood glucose. Its fiber content further blunts any minor carb impact. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Kale has a very low glycemic index of approximately 15 — among the lowest of all vegetables.
One cup of raw kale provides 547 mcg of vitamin K — over 450% of the daily value.
Kale's glycemic load of 1 per cup is classified as very low — it has virtually no effect on blood sugar.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup, chopped (67 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 5.9g
- Net carbs
- 3.6g
- total carbs minus fiber
- Fiber
- 2.3g
- slows the glucose rise
- Sugars
- 1.5g
- Protein
- 2.9g
- Calories
- 33kcal
Notable nutrients
- Vitamin K547 mcg
- Vitamin A481 mcg RAE
- Vitamin C80 mg
- Manganese0.5 mg
- Copper0.2 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low carb, negligible blood sugar impact
Kale is one of the safest vegetables for blood sugar management. With only about 3.6 g of net carbs per cup and a glycemic load of 1, it has virtually no effect on blood glucose. Its fiber content further blunts any minor carb impact. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Kale can be consumed freely without concern for blood sugar impact. Even large portions — multiple cups raw or cooked — have minimal glycemic load. Typical servings of 1–2 cups raw or 1/2–1 cup cooked are well within any diabetes management plan. The main consideration is what you add to kale: dressings, oils, or high-carb additions affect the overall meal glycemic load.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Cooking (steaming, sautéing, boiling)
Little effectCooking kale reduces volume but does not meaningfully change its glycemic properties. The fiber remains intact, and the very low carb content means GI stays negligible regardless of cooking method.
Juicing kale
Raises GIJuicing removes fiber, which slightly increases the glycemic effect of the remaining carbs. However, because kale is so low in sugar, even juiced kale has minimal blood sugar impact — though the effect is higher than eating whole kale.
Blending into smoothies
Little effectBlending kale retains fiber (unlike juicing), so the glycemic impact remains very low. However, other ingredients in the smoothie — fruits, sweeteners, or juices — will determine the overall glycemic load of the drink.
Pairing tip
Kale pairs well with nearly any food and can help lower the overall glycemic impact of a meal when combined with higher-GI foods. Add kale to grain bowls, pasta dishes, or stir-fries to increase fiber and nutrient density without adding meaningful carbs. A lemon-tahini dressing or olive oil and vinegar complement kale without raising blood sugar.
Why GI numbers vary
Kale's glycemic index is not extensively studied in formal GI databases because its carb content is so low that GI testing is rarely performed. The value of approximately 15 is an estimate based on its composition — very low sugar, high fiber — and extrapolation from similar leafy greens. In practice, the precise number matters little: kale has negligible glycemic impact regardless of the exact value.
Not medical advice. This page is general nutrition information about Kale. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Kale has a very low glycemic index estimated at around 15, placing it firmly in the low-GI category. Because kale contains very few digestible carbohydrates — only about 3.6 g of net carbs per cup — its GI is among the lowest of all vegetables. The exact value is rarely measured formally, but all leafy greens with similar composition test below 20.
Yes, kale is excellent for people with diabetes. It is extremely low in carbohydrates, high in fiber, and packed with vitamins and antioxidants without raising blood sugar. A cup of raw kale has a glycemic load of about 1, meaning it has virtually no effect on blood glucose. Kale can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information — individuals should consult their care team for personalized advice.
Cooking kale does not meaningfully change its glycemic index. Whether raw, steamed, sautéed, or boiled, kale remains very low in digestible carbs and high in fiber. The only preparation that modestly increases glycemic impact is juicing, which removes fiber. However, even juiced kale has minimal blood sugar effect compared to fruit or vegetable juices.
Absolutely. Kale is ideal for keto and low-carb diets. With only about 3.6 g of net carbs per cup, it fits easily into even strict keto plans (under 20 g net carbs daily). It provides valuable nutrients — vitamin K, vitamin C, and manganese — without consuming a significant portion of the daily carb budget. Kale can be eaten freely on any low-carb eating pattern.
Kale and spinach are very similar in their glycemic impact. Both are non-starchy leafy greens with negligible GI and GL. Spinach has slightly fewer calories and carbs per cup (about 1 g net carbs vs. 3.6 g for kale), but both have essentially no effect on blood sugar. The choice between them comes down to taste preference and nutrient goals — kale offers more vitamin K and C, while spinach provides more iron and folate.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026