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Gut Health Kale Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Gut Health Kale Soy Milk Smoothie

Brassica oleracea var. sabellica, Glycine max

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Gut Health Kale Soy Milk Smoothie provides 85 kcal, 4.5g of protein, 10.2g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines nutrient-dense kale with soy milk, providing a rich source of vitamins, minerals, and antioxidants that support gut health and overall wellness.

Also known as:
Kale SmoothieSoy Milk Smoothie
Scientific NameBrassica oleracea var. sabellica, Glycine max
Region of OriginUnited States
Popular Comparisons:
Gut Health Kale Soy Milk Smoothie VS Antioxidant Acai Almond Milk SmoothieGut Health Kale Soy Milk Smoothie VS Antioxidant Acai Apple Juice SmoothieGut Health Kale Soy Milk Smoothie VS Antioxidant Acai Cashew Milk SmoothieGut Health Kale Soy Milk Smoothie VS Antioxidant Acai Coconut Water SmoothieGut Health Kale Soy Milk Smoothie VS Antioxidant Acai Greek Yogurt SmoothieGut Health Kale Soy Milk Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber3g
Total17.2g
Protein
4.5g(26%)
Fats
2.5g(15%)
Carbohydrates
10.2g(59%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A681 µg (76%)
Vitamin C60 mg (67%)
Vitamin E0.5 mg (3%)
Vitamin K141 µg (118%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate140 µg (35%)
Choline30 mg (5%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium40 mg (10%)
Phosphorus50 mg (7%)
Potassium400 mg (11%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Selenium1 µg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Kale is high in fiber and antioxidants, which promote healthy digestion and may reduce the risk of gastrointestinal disorders.
✓Soy milk is a good source of protein and contains isoflavones that can support gut microbiota balance.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend kale and soy milk until smooth. Optionally, add fruits like banana or berries for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For soy milk, select unsweetened varieties for a healthier option.

How to Store

Store kale in a plastic bag in the refrigerator and consume within a week. Soy milk should be refrigerated and consumed before the expiration date.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantDigestive aidAnti-inflammatory
Main Applications
•Gut health improvement
•Nutritional supplementation
Bioactive Compounds
Isoflavones

Plant compounds that may improve gut health and reduce inflammation.

Glucosinolates

Compounds in kale that may have protective effects against cancer.

How to Consume
FreshBlendedAs a meal replacement
Did you know?

"Kale is often referred to as a superfood due to its high nutrient density and health benefits."

Myths vs Realities

MythKale is too bitter to be enjoyed raw.
RealityWhen blended in smoothies, kale's bitterness is masked by the sweetness of fruits.
MythSoy milk is unhealthy due to its estrogen content.
RealityThe phytoestrogens in soy may actually support hormonal balance.
MythAll smoothies are healthy.
RealitySmoothies can be high in sugar if not balanced with fiber and protein.

Healthy Recipes

Tropical Gut Health Kale Smoothie

A refreshing blend of kale and tropical fruits that promotes gut health while providing a burst of energy.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1/2 cup frozen pineapple
  • 1/2 banana
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. In a blender, combine the Gut Health Kale Soy Milk Smoothie, frozen pineapple, banana, chia seeds, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Berry Bliss Kale Smoothie Bowl

A nutrient-packed smoothie bowl topped with fresh berries and nuts for a satisfying breakfast.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon almond butter
Instructions
  1. 1. Blend the Gut Health Kale Soy Milk Smoothie with half of the mixed berries until smooth.
  2. 2. Pour the smoothie into a bowl and top with remaining berries, granola, and almond butter.
  3. 3. Serve immediately with a spoon.

Green Protein Power Smoothie

A protein-rich smoothie that combines kale and soy milk for a post-workout recovery boost.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1 scoop plant-based protein powder
  • 1 tablespoon peanut butter
  • 1/2 cup spinach
  • 1/2 cup almond milk
Instructions
  1. 1. Combine the Gut Health Kale Soy Milk Smoothie, protein powder, peanut butter, spinach, and almond milk in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled for a refreshing post-workout drink.

Citrus Kale Detox Smoothie

A zesty detox smoothie that combines kale with citrus fruits for a refreshing cleanse.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1 orange, peeled
  • 1/2 grapefruit, peeled
  • 1 tablespoon flaxseeds
  • 1 teaspoon agave syrup
Instructions
  1. 1. Add the Gut Health Kale Soy Milk Smoothie, orange, grapefruit, flaxseeds, and agave syrup to a blender.
  2. 2. Blend until smooth and well combined.
  3. 3. Pour into a glass and enjoy the refreshing taste.

Chocolate Kale Delight Smoothie

A decadent yet healthy smoothie that satisfies chocolate cravings while boosting gut health.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1 tablespoon cocoa powder
  • 1 tablespoon maple syrup
  • 1/2 banana
  • 1 tablespoon hemp seeds
Instructions
  1. 1. In a blender, combine the Gut Health Kale Soy Milk Smoothie, cocoa powder, maple syrup, banana, and hemp seeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled, garnished with a sprinkle of hemp seeds.

Spiced Apple Kale Smoothie

A warm and comforting smoothie that combines the flavors of apple and cinnamon with nutrient-rich kale.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1 apple, cored and chopped
  • 1/2 teaspoon cinnamon
  • 1 tablespoon walnuts
  • 1 teaspoon honey
Instructions
  1. 1. Blend the Gut Health Kale Soy Milk Smoothie with the chopped apple, cinnamon, walnuts, and honey until smooth.
  2. 2. Pour into a glass and enjoy warm or chilled.
  3. 3. Garnish with a sprinkle of cinnamon if desired.

Nutty Kale Smoothie with Oats

A filling smoothie that combines kale, oats, and nuts for a wholesome breakfast option.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1/4 cup rolled oats
  • 2 tablespoons almond butter
  • 1 tablespoon honey
  • 1/4 cup chopped almonds
Instructions
  1. 1. In a blender, combine the Gut Health Kale Soy Milk Smoothie, rolled oats, almond butter, honey, and chopped almonds.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a bowl or glass, topped with additional almonds if desired.

Minty Kale and Avocado Smoothie

A refreshing smoothie that combines kale and avocado with a hint of mint for a creamy texture.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1/2 avocado
  • 1/4 cup fresh mint leaves
  • 1 tablespoon lime juice
  • 1 teaspoon agave syrup
Instructions
  1. 1. Blend the Gut Health Kale Soy Milk Smoothie with avocado, mint leaves, lime juice, and agave syrup until smooth.
  2. 2. Pour into a glass and enjoy the refreshing minty flavor.
  3. 3. Garnish with a mint leaf if desired.

Peachy Kale Smoothie with Ginger

A deliciously sweet smoothie that combines the flavors of peach and ginger with nutrient-rich kale.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1 ripe peach, pitted and chopped
  • 1/2 inch fresh ginger, peeled
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. In a blender, combine the Gut Health Kale Soy Milk Smoothie, chopped peach, ginger, chia seeds, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled, garnished with a slice of peach.

Berry Kale Smoothie with Coconut

A tropical-inspired smoothie that combines kale with mixed berries and coconut for a refreshing treat.

Ingredients
  • 1 cup Gut Health Kale Soy Milk Smoothie
  • 1/2 cup mixed berries
  • 1/4 cup coconut milk
  • 1 tablespoon shredded coconut
  • 1 teaspoon honey
Instructions
  1. 1. Blend the Gut Health Kale Soy Milk Smoothie with mixed berries, coconut milk, shredded coconut, and honey until smooth.
  2. 2. Pour into a glass and enjoy the tropical flavors.
  3. 3. Top with additional shredded coconut if desired.

Frequently Asked Questions (FAQ)

What are the health benefits of kale?

Kale is rich in vitamins A, C, and K, and is known for its antioxidant properties.

Can I use other types of milk in this smoothie?

Yes, almond milk or oat milk can be used as alternatives to soy milk.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or ripe bananas for natural sweetness.

Can I add protein powder to this smoothie?

Yes, adding protein powder can enhance the protein content of the smoothie.

How long can I store this smoothie?

It is best consumed fresh, but can be stored in the refrigerator for up to 24 hours.

Is kale safe to eat raw?

Yes, kale can be eaten raw, but some people may find it easier to digest when cooked.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option.

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Comparisons
Gut Health Kale Soy Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Gut Health Kale Soy Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie Gut Health Kale Soy Milk Smoothie vs Antioxidant Acai Cashew Milk Smoothie
Nutrients
Protein in Gut Health Kale Soy Milk Smoothie Calories in Gut Health Kale Soy Milk Smoothie Vitamin-c in Gut Health Kale Soy Milk Smoothie Magnesium in Gut Health Kale Soy Milk Smoothie
Featured Guides
Health Benefits of Gut Health Kale Soy Milk Smoothie Healthy Recipes with Gut Health Kale Soy Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-a Smoothies low in carbohidratos Smoothies low in índice glucémico