Steamed Kale
Low GI
GL 1.5 per typical cup (150 g) · GL 1 per 100 g
- Very low glycemic load and index
- Low protein content
Steamed Kale has a glycemic index of 15, higher than plain Kale (2). One typical cup (150 g) adds a glycemic load of 1.5.
Updated Oct 13, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Kale
- GI 2 · GL 1 per 100 g
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 black
Tuscan kale - GI 2 · GL 1 per 100 g tuscan
Tuscan Kale - +1 more
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Steamed Kale is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 28 kcal |
| Carbohydrates | 5.6 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 2 g |
| Fat | 0.4 g |
| Saturated | 0.05 g |
| Unsaturated | 0.35 g |
| Sodium | 43 mg |
Processing Level
Why this score?
- Very low glycemic load and index
- Rich in fiber and micronutrients
- No added sugars or processing
- Low protein content
- Moderate sodium (for leafy green)
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Steamed Kale?
Steamed Kale has a glycemic index of 15 (Low). One typical cup (150 g) has a glycemic load of 1.5; per 100 g the glycemic load is 1.
Is Steamed Kale good for people with insulin resistance?
Steamed Kale has a low glycemic index (15), 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?
Steamed Kale has the lowest glycemic load of all forms of Kale in this database (1 per 100 g).
Check Steamed Kale in the Logi app, with your portion.
