Curly Kale
The pride of the Dutch winter, known worldwide as the superfood of leafy greens: dark-green curly kale leaves full of vitamins K, A and C and calcium. Its net carbohydrate is very low and the glycemic index does not apply; one of the best vegetables for supporting the immune system and healthy arteries.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A key ingredient in Dutch stamppot or finely shredded in salads; it gives real fullness and exceptional nutrient density without any negative effect on blood sugar.
Best preparation methods
To soften the tough leaves in a salad, massage the chopped kale by hand with olive oil, lemon and a pinch of salt for two minutes, or steam it for a few minutes to keep its antioxidants.
Important Nutritional Note
Kale is rich in glucosinolates, which support healthy liver function; an ideal food, with no real limit, for people with diabetes and weight-management diets.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 49 kcal | 39.2 kcal |
| Protein | 4.3 g | 3.4 g |
| Carbohydrate | 9 g | 7.2 g |
| Available carbohydrate | 5.4 g | 4.3 g |
| Fat | 0.9 g | 0.7 g |
| Dietary fibre | 3.6 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 49 kcal per 100 g, ranking 23 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Curly Kale good for weight loss?
Yes. Curly Kale is very low in calories (49 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Curly Kale affect blood sugar?
Curly Kale contains only 5.4 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Curly Kale?
A typical 80 g portion of Curly Kale provides about 39 kcal, 3.4 g protein, 7.2 g carbohydrate, 0.7 g fat and 2.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.