Kale, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 0.2 per 100g.
✅ Nutrition data verified · GL 0.2/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
Nutrition at a Glance
More Vegetables and Vegetable Products to Compare
🥦 Seaweed
🔴 Limit · GL 45.3/100g
🥦 Corn
🟡 Eat in Moderation · GL 10.8/100g
🥦 Beans
🟢 Low GL · GL 2.1/100g
How to Include It
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 10g | 0.4g | 0.0 | High |
| Standard Serving | 21g | 0.9g | 0.0 | High |
| Restaurant Portion | 42g | 1.9g | 0.1 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Frequently Asked Questions
Is Kale a reasonable choice if you have diabetes?
With a GL of 0.2, Kale is in the lowest category for blood sugar impact. It may be a suitable choice within a balanced diabetes eating pattern.
What is the glycemic load of Kale?
Per 100g, Kale has a GL of 0.2. This means one standard serving (1 cup raw) provides approximately 0 GL — which is low.
Does Kale spike blood sugar?
Kale affects blood sugar by releasing glucose during digestion. Since its GL is 0.2 (low), it's unlikely to cause problems in standard servings. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 61.9 for Kale is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 21.0g) = 0.2 × 21.0 ÷ 100 = 0.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168421. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Kale, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/kale-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.