Kale
Dense in fiber and micronutrients with a negligible effect on blood sugar.
FatTonic Facts
Kale · per serving 1 cup cooked (130g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 2 | −1.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 3 | +2.1 |
| Capped at 100 | raw 108.5 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 7 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 169238 (Kale, cooked, boiled, drained, without salt), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 15.
Per 100 g (USDA record; serving 130 g): carbs 5.3, sugar 1.2, fiber 4, protein 2.9, fat 1.2 g.
What this means for fat-burning
Why this score: fiber 5 g set it, +8.0 points. Source: USDA FoodData Central, FDC 169238.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Kale scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does kale spike insulin?
Glycemic load 0 for 1 cup cooked (130g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is kale good for fat loss?
Excellent (100/100): kale strongly supports fat-burning.
Better in vegetables
Kale ties for the best in vegetables on this index.