Making Smoothies with Kale

Kale is the supercheap superfood that has stayed popular for so many years, and for good reason.

It's nutrient dense for its weight, and can be used in many dishes. Starting in 2014, you started seeing kale everywhere. It still remains to be a popular ingredient in juice and smoothie recipes, and it's one of our top choices to make our green smoothies.

Preparing Kale for Smoothies

Wash the leaves thoroughly, then separate the fibrous spine from the leaves before blending.

You can blend the spine, but it may add a bit of a bitter flavor to your smoothie. If this is your first time blending kale, we recommend removing it.

Isn't kale bad for you?

There was a lot of click-baitey "kale is bad for you" articles that started to pop up when it got extremely popular. It's just the nature of the internet.

We've looked into the studies ourselves, and we can only find that cruciferous vegetables could be bad for you if you have a thyroid disorder, but the amount of kale needed to cause an issue is unknown.

Be sure to do your own research if you have any concerns.

Smoothie Recipes with Kale

Apple Ginga

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Kale Flavor Pairings

Dill weed, Red Wine Vinegar, Spearmint, Cider Vinegar, Rosemary, Salt, Thyme, Cranberries, Beans (snap), Brussel Sprout, Cabbage, Mung Bean, Chives, Corn (yellow), Celery, Mushroom (shiitake), Garlic, Onion, Onion (sweet), Potato, Radish (oriental), Snap peas, Radish, Waterchestnut, Shallots, Radish (white icicle), Radicchio, Serrano Pepper, Sesame Seeds, Pecans, Quinoa (raw), Cilantro, Mushroom (portabella), Sweet Potato, Bok Choi, Apple, Almonds, Avocado (commercial), Balsamic Vinegar, Basil (fresh), Bell Pepper (red), Cabbage (red), Chard (swiss), Soy Sauce, Tofu (soft), Coconut Meat, Collard Greens, Leek, Mushroom (crimini), Mustard Greens, Olive Oil, Peppermint, Paprika, Squash (butternut), Tomato, Beans (kidney), Beet Root, Black Pepper, Cauliflower, Arugula, Beet Greens, Carrot, Cayenne Pepper (spice), Coconut Milk (raw), Corn (white), Dandelion Greens, Hot Chili Pepper (green), Date (medjool), Spinach, Lentil, Maple Syrup, Parsley, Turnip, Walnuts, Papaya, Grapefruit, Lemon, Hot Chili Pepper (red), Onion (spring/scallion), Ginger Root, Orange,
Kale Nutrition Facts
Amount Per 100g
Calories 49.0
Calories from Fat 8.370000000000001
Total Fat 0.93g
Saturated Fat 0.091g
Monounsaturated Fat 0.052g
Polyunsaturated Fat 0.338g
Cholesterol 0.0mg
Sodium 38.0mg
Potassium 491.0mg
Total Carbohydrate 8.75g
Dietary Fiber 3.6g
Sugars 2.26g
Protein 4.28g
Vitamin A 500.0µg
Vitamin C 120.0mg
Calcium 150.0mg
Iron 1.47mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
Choline 0.8mg
Folate 141.0µg
Niacin 1.0mg
Riboflavin 0.13mg
Thiamin 0.11mg
Vitamin B-12 0.0µg
Vitamin B-6 0.271mg
Vitamin D 0.0IU
Vitamin E 1.54mg
Vitamin K 704.8µg
Copper 1.499mg
Magnesium 47.0mg
Phosphorus 92.0mg
Selenium 0.9µg
Zinc 0.56mg
Caffeine 0.0mg
Theobromine 0.0mg
Water 84.04g
All nutrient values are calculated from the USDA nutrition database.
Scientific Name Brassica oleracea (Acephala Group)
Nitrogen Factor 6.25
Protein Factor 2.44
Fat Factor 8.37
Carb Factor 3.57

Kale Substitutions

Bok Choi Collard Greens Spinach