Kale
Low GI
GL 0.7 per cup (67 g) · GL 1 per 100 g
- Extremely low glycemic load
- Low calorie density may require large portions for satiety
Kale has a glycemic index of 2 (Low). One cup (67 g) adds a glycemic load of 0.7.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168421 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Kale
- GI 2 · GL 1 per 100 g baby
Baby kale - Grünkohlblatt püriertGI 15 · GL 1 per 100 g boiled
- GI 5 · GL 1 per 100 g cooked
Kale sautéed with olive oil and lemon juice - Shredded kale salad with cold-pressed olive oil and ground flaxseedsGI 5 · GL 1 per 100 g slawwith flaxseeds
- GI 15 · GL 1 per 100 g steamed
Steamed Kale - GI 15 · GL 1 per 100 g black
Tuscan kale - GI 2 · GL 1 per 100 g tuscan
Tuscan Kale
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Kale is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 67 g | 0.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 35 kcal |
| Carbohydrates | 4.4 g |
| Sugars (Total) | 0.99 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 4.1 g |
| Soluble | 1.2 g |
| Insoluble | 2.9 g |
| Protein | 2.9 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 43 mg |
Processing Level
Why this score?
- Extremely low glycemic load
- Excellent source of dietary fiber
- High nutrient-to-calorie ratio
- Low calorie density may require large portions for satiety
- Contains oxalates which may affect mineral absorption
Allergens
No EU-14 allergen listed
Recipes with Kale
-
Hearty Low-Glycemic Beef and Barley Stew 110 min · 21 ingredients · medium -
Chilli-Garlic Greens 20 min · 8 ingredients · easy -
Mediterranean Kale Power Salad with Lemon-Herb Dressing 15 min · 11 ingredients · easy -
Low-Glycemic Instant Pot Tofu Scramble with Greens 22 min · 12 ingredients · easy -
Golden Turmeric Lentil Soup with Lemon and Greens 60 min · 14 ingredients · easy -
Low-GI Caldo Verde with White Beans 35 min · 10 ingredients · medium -
Blood Sugar-Friendly Southwestern Veggie & Lentil Bowl 70 min · 19 ingredients · medium -
Low-Glycemic Turkey-Stuffed Delicata Squash with Tahini 60 min · 15 ingredients · medium -
Hearty White Bean and Vegetable Soup 45 min · 16 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Kale?
Kale has a glycemic index of 2 (Low). One cup (67 g) has a glycemic load of 0.7; per 100 g the glycemic load is 1.
Is Kale good for people with insulin resistance?
Kale has a low glycemic index (2), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Kale has the lowest glycemic load?
Kale has the lowest glycemic load of all forms of Kale in this database (1 per 100 g).
Check Kale in the Logi app, with your portion.
