kale
Vegetables
Is kale high in fructose?
Is kale high or low in fructose? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why fructose food checker matters
Excess fructose refers to foods where fructose exceeds glucose content. This imbalance can cause malabsorption issues, leading to bloating, gas, and digestive discomfort in sensitive individuals.
- Pair fructose-containing foods with glucose for better absorption
- Choose fruits with balanced fructose:glucose ratios
- Avoid high-fructose corn syrup and agave
- Honey is very high in excess fructose
- Portion size significantly affects tolerance
Sensitivities
What kale contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where kale fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about kale
Kale earns its superfood reputation on the trigger data: it is strongly anti-inflammatory, low in histamine, and, unlike spinach, genuinely low in oxalate, so it is a rare leafy green that oxalate-sensitive and kidney-stone-prone people can usually enjoy. The caveats are real but specific. It is a cruciferous vegetable that ferments heavily in the gut and so grades poorly for SIBO; it is moderate FODMAP by the plateful; and it carries a moderate amount of nickel that matters if you have systemic nickel allergy.
Watch for
- Low in oxalate, which sets it apart from spinach, chard and beet greens: a good swap if oxalate or kidney stones are your issue
- Cruciferous and highly fermentable, so it grades poorly for SIBO and can cause gas and bloating in larger raw servings; light cooking helps
- Moderate FODMAP by volume, so a small side is fine on low-FODMAP but a big raw bowl may not be
- Contains a moderate amount of nickel, relevant if you have systemic nickel allergy and are combining several nickel-rich foods
Explore related in Vegetables
Compare similar foods to build a personalized list of swaps that work for your system.
Fructose Guide
Everything you need to know about fructose sensitivity and smart food choices.
Excess fructose refers to foods where fructose exceeds glucose content. This imbalance can cause malabsorption issues, leading to bloating, gas, and digestive discomfort in sensitive individuals.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Fructose sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructose and may trigger symptoms:
View full list
If you're sensitive to Fructose, consider these strategies:
- 1Pair fructose-containing foods with glucose for better absorption
- 2Choose fruits with balanced fructose:glucose ratios
- 3Avoid high-fructose corn syrup and agave
- 4Honey is very high in excess fructose
- 5Portion size significantly affects tolerance
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is kale high in Fructose?
Fructose: low signal for most people.
Can I still eat kale if I'm sensitive to Fructose?
Usually fine in normal portions.
What else should I check?
Check Low Fermentation, Low Fermentation, and Low Fibre next for a fuller picture.