Can frozen kale fit a keto diet?

Fits only in a measured amount

Yes, but only in a measured amount: frozen cooked kale with no added fat can fit a keto diet.

The 1 cup (170 g) measure contains 5.1 g calculated net carbs, compared with 3 g calculated net carbs per 100 g. The documented composition basis is 100 g Kale, frozen, cooked, boiled, drained, without salt plus 0.3 g Salt, table.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 cup (170 g).

Calculated net carbs

5.1 g

Total carbohydrate

9 g

Dietary fiber

3.9 g

Editorial illustration of Kale, frozen, cooked, no added fat.

Nutrition facts for Kale, frozen, cooked, no added fat

Source-portion carb band: Moderate net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion: 1 cup (170 g)	Per 100 g
Energy	75 kcal	44 kcal
Protein	5 g	2.9 g
Total fat	2.1 g	1.2 g
Saturated fat	0.3 g	0.2 g
Total carbohydrate	9 g	5.3 g
Dietary fiber	3.9 g	2.3 g
Calculated net carbs	5.1 g	3 g
Total sugars	1.9 g	1.1 g
Sodium	224.4 mg	132 mg
Potassium	244.8 mg	144 mg

The table keeps the USDA basis separate from the selected portion.

1. Food formKale, frozen, cooked, no added fat
2. USDA per-100 g basis3 g calculated net carbs
3. Selected source portion5.1 g calculated net carbs
4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category

Compare this form and portion with other records in keto vegetables. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto food list.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 5.3 g − 2.3 g = 3 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Kale, frozen, cooked, no added fat
• FoodData Central ID: FDC ID 2709601
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 cup (170 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2709601. https://fdc.nal.usda.gov/food-search/?query=2709601, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip

Compare related foods

• Kale, fresh, cooked, no added fat — Compare another form of kale.
• Kale, raw — Compare another form of kale.
• Cauliflower, raw — Compare another food in the vegetables whole food group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can frozen kale fit a keto diet?

Frozen cooked kale with no added fat fits a keto diet only in a measured amount; the 1 cup (170 g) measure has 5.1 g calculated net carbs.

How many net carbs are in Kale, frozen, cooked, no added fat?

The listed 1 cup (170 g) has 5.1 g calculated net carbs. Per 100 g, the record has 3 g calculated net carbs.

How are net carbs calculated for Kale, frozen, cooked, no added fat?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 5.3 g total carbohydrate minus 2.3 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Kale, frozen, cooked, no added fat nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2709601. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. September 11, 2026Updated after final factual and editorial review
2. August 24, 2026First published