Kale smoothie

Beverage

Item Rating: 76/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.2 mg	2%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	3.8 g	13%
	Sugars	18.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		1.4 mg	7%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 17 cal (11.5%)

Protein: 18 cal (12.6%)

Carbs: 113 cal (75.9%)

About Kale smoothie

A kale smoothie is a nutritious beverage made primarily from kale, a leafy green originating from the Eastern Mediterranean region. Kale is a staple in many cuisines, including Middle Eastern and European recipes, but its nutrient-dense properties have made it popular globally in health-conscious diets. Kale is rich in vitamins A, C, and K, alongside iron, calcium, and fiber. When blended into a smoothie, it is commonly paired with fruits like bananas or berries, and liquid bases such as almond milk or plain water, creating a nutrient-packed drink that is ideal for quick, healthy consumption. Each serving often delivers a high amount of antioxidants and phytonutrients, making kale smoothies an excellent choice for boosting overall wellness.

Health Benefits

• Rich in vitamin K, which supports healthy blood clotting and bone health.
• High in vitamin C, promoting a strong immune system and skin health through collagen production.
• Contains potent antioxidants like lutein and zeaxanthin, which support eye health and may prevent oxidative stress.
• Great source of fiber, aiding digestive health and promoting feelings of fullness.
• Provides calcium for strong bones and muscle function, especially beneficial for plant-based diets.

Dietary Considerations

Allergens: Contains tree nuts (if almond milk is used), citrus (if oranges or orange juice are included)

Suitable for: Vegetarian, vegan, gluten-free, low-calorie diets

Not suitable for: Individuals with kale allergies, low-oxalate diets (due to oxalates in kale)

Selection and Storage

Store fresh kale in the refrigerator inside a breathable bag and use within 3-5 days for optimal nutrient retention. Blended smoothies should be consumed immediately or stored in an airtight container in the refrigerator for up to 24 hours.

Common Questions About Kale smoothie Nutrition

What are the key nutritional benefits of a kale smoothie?

A typical kale smoothie (made with 1 cup of kale, 1/2 banana, 1/2 cup almond milk, and other standard ingredients) contains about 150-200 calories, 3-5g of protein, 4-5g of fiber, and is rich in vitamins A, C, and K, as well as calcium and iron. It also provides antioxidants like lutein and zeaxanthin, which promote eye health.

Is a kale smoothie suitable for a keto or low-carb diet?

A kale smoothie can be suitable for a low-carb or keto diet if modified. Replace high-carb ingredients like banana with low-carb options such as avocado or unsweetened almond milk. With adjustments, it can provide under 10g of net carbs per serving.

What are the main health benefits and concerns of drinking a kale smoothie?

Kale smoothies offer health benefits such as improved digestion, boosted immunity, and enhanced skin health due to their high fiber, vitamins, and antioxidants. However, consuming large amounts of raw kale daily may affect thyroid function due to goitrogens, so moderation is key for those with thyroid conditions.

How much kale smoothie should I consume daily?

A standard serving size is around 12-16 ounces (1.5-2 cups), which balances nutrient intake without exceeding calorie or fiber limits. It's best to pair it with other meals or snacks for a well-rounded diet.

How does a kale smoothie compare to a spinach smoothie?

Kale has slightly more vitamin C and calcium compared to spinach, while spinach contains more iron and magnesium. Kale smoothies tend to have a stronger, more bitter taste, whereas spinach is milder and blends more seamlessly into smoothies.

Data Sources & Scientific References