kale
Vegetables
Trigger checker for kale
See kale rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
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Serving size, prep, and portion notes for 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
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FAQ
What does the FODMAP rating mean for kale?
Medium FODMAP: portion size matters more than the ingredient itself.
Is kale generally well tolerated?
Low Fermentation (Avoid) and Nickel (Moderate) Start with those if you react.
What should I check next?
Compare within the Vegetables group.