KetovoreCurly Blue Scotch Kale
Low oxalateLeafy greens
- Oxalate per serving · 1 cup raw
- ~4 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of curly blue scotch kale (~4 mg) sits near the bottom of the scale.
A typical serving of curly blue scotch kale (1 cup raw) carries about 4 mg of dietary oxalate, or 20 mg per 100 g — low on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Apollo Arugula~2 mgBibb Lettuce~3 mgBroad Leaf Watercress~3 mgIceberg lettuce~3 mgRomaine lettuce~3 mgBlack Summer Bok Choy~6 mg
Curly Blue Scotch Kale varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
KaleLacinato KalePremier KaleRed Russian KaleRedbor KaleSiberian KaleTronchuda KaleTuscan KaleWalking Stick KaleWinterbor Kale
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in curly blue scotch kale?›
A typical serving of curly blue scotch kale (1 cup raw) has about 4 mg of dietary oxalate, or 20 mg per 100 g — low on a low-oxalate diet.
Is curly blue scotch kale high in oxalate?›
Curly Blue Scotch Kale is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to curly blue scotch kale?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~3 mg).
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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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