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Low-Calorie Kale Greek Yogurt Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Kale Greek Yogurt Smoothie

Brassica oleracea var. sabellica

Clinical Encyclopedia

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

Low-Calorie Kale Greek Yogurt Smoothie provides 85 kcal, 6.5g of protein, 12.3g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This low-calorie kale Greek yogurt smoothie is a nutrient-dense beverage that combines the health benefits of kale with the protein-rich goodness of Greek yogurt. It's an excellent choice for a refreshing and satisfying snack or meal replacement.

Also known as:
Kale SmoothieGreek Yogurt Shake
Scientific NameBrassica oleracea var. sabellica
Region of OriginGreece
Popular Comparisons:
Low-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Almond Milk SmoothieLow-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Apple Juice SmoothieLow-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Cashew Milk SmoothieLow-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Coconut Water SmoothieLow-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Greek Yogurt SmoothieLow-Calorie Kale Greek Yogurt Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber3g
Total20.0g
Protein
6.5g(33%)
Fats
1.2g(6%)
Carbohydrates
12.3g(62%)

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 C40 mg (44%)
Vitamin E0.8 mg (5%)
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%)
Folate141 µg (35%)
Choline20 mg (4%)
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%)
Magnesium47 mg (11%)
Phosphorus70 mg (10%)
Potassium450 mg (10%)
Zinc0.5 mg (5%)
Copper0.1 mg (5%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in vitamins A, C, and K, this smoothie supports immune function, skin health, and bone health.
✓The high protein content from Greek yogurt aids in muscle recovery and promotes satiety, making it ideal for weight management.

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, Greek yogurt, and your choice of fruits or sweeteners until smooth. Serve chilled for the best taste.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without any yellowing or wilting. For yogurt, opt for plain Greek yogurt with no added sugars.

How to Store

Store kale in a perforated bag in the refrigerator and Greek yogurt in its original container. Consume the smoothie fresh for optimal taste and nutrition.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatoryDigestive aid
Main Applications
•Weight management
•Nutritional supplementation
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of certain cancers.

Lutein

Supports eye health and may reduce the risk of age-related macular degeneration.

How to Consume
FreshSmoothieBeverage
Did you know?

"Kale is one of the most nutrient-dense vegetables, often referred to as a superfood."

Myths vs Realities

MythKale smoothies are only for health enthusiasts.
RealityAnyone can enjoy kale smoothies as they are delicious and packed with nutrients.
MythGreek yogurt is too high in calories.
RealityGreek yogurt is high in protein and can be low in calories, especially when choosing non-fat or low-fat options.
MythAll smoothies are unhealthy.
RealitySmoothies can be very healthy when made with whole ingredients and without added sugars.

Healthy Recipes

Kale Greek Yogurt Smoothie Bowl

A vibrant smoothie bowl packed with nutrients, topped with fresh fruits and seeds for a satisfying breakfast.

Ingredients
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1 banana, sliced
  • 1/2 cup mixed berries
  • 2 tablespoons chia seeds
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, pour the Low-Calorie Kale Greek Yogurt Smoothie.
  2. 2. Top with sliced banana, mixed berries, and chia seeds.
  3. 3. Drizzle honey on top and enjoy with a spoon.

Kale Greek Yogurt Smoothie Popsicles

Refreshing and healthy popsicles made from kale and Greek yogurt, perfect for a hot day.

Ingredients
  • 2 cups Low-Calorie Kale Greek Yogurt Smoothie
  • 1 cup coconut water
  • 1/2 cup diced pineapple
  • 1 tablespoon lime juice
Instructions
  1. 1. Blend the Low-Calorie Kale Greek Yogurt Smoothie, coconut water, pineapple, and lime juice until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy a cool treat.

Kale Greek Yogurt Smoothie Pancakes

Fluffy pancakes infused with kale and Greek yogurt, served with a drizzle of maple syrup.

Ingredients
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1 egg
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a bowl, mix the Low-Calorie Kale Greek Yogurt Smoothie, whole wheat flour, baking powder, egg, and maple syrup until combined.
  2. 2. Heat a non-stick skillet over medium heat and pour batter to form pancakes.
  3. 3. Cook until bubbles form, flip, and cook until golden brown. Serve warm.

Kale Greek Yogurt Smoothie Muffins

Moist and nutritious muffins made with kale and Greek yogurt, perfect for a healthy snack.

Ingredients
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1 1/2 cups oats
  • 1/2 cup honey
  • 1/2 cup almond milk
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix the Low-Calorie Kale Greek Yogurt Smoothie, oats, honey, almond milk, and baking soda until well combined.
  3. 3. Spoon the mixture into the muffin tin and bake for 20-25 minutes until golden.

Kale Greek Yogurt Smoothie Salad Dressing

A creamy and tangy dressing that adds a healthy twist to your salads.

Ingredients
  • 1/2 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together the Low-Calorie Kale Greek Yogurt Smoothie, olive oil, apple cider vinegar, and Dijon mustard.
  2. 2. Season with salt and pepper to taste.
  3. 3. Drizzle over your favorite salad and toss to combine.

Kale Greek Yogurt Smoothie Overnight Oats

Nutritious overnight oats infused with kale and Greek yogurt, ready to grab and go in the morning.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/2 banana, sliced
Instructions
  1. 1. In a jar, combine rolled oats, Low-Calorie Kale Greek Yogurt Smoothie, almond milk, and chia seeds.
  2. 2. Stir well and top with sliced banana.
  3. 3. Cover and refrigerate overnight. Enjoy cold in the morning.

Kale Greek Yogurt Smoothie Energy Bites

No-bake energy bites packed with nutrients, perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix the Low-Calorie Kale Greek Yogurt Smoothie, rolled oats, nut butter, honey, and dark chocolate chips until combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Kale Greek Yogurt Smoothie Soup

A refreshing chilled soup that blends kale and Greek yogurt for a unique appetizer or light meal.

Ingredients
  • 2 cups Low-Calorie Kale Greek Yogurt Smoothie
  • 1 cucumber, diced
  • 1/2 avocado
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine the Low-Calorie Kale Greek Yogurt Smoothie, cucumber, avocado, and lemon juice.
  2. 2. Blend until smooth and season with salt and pepper.
  3. 3. Chill in the refrigerator before serving.

Kale Greek Yogurt Smoothie Parfait

Layered parfait with kale yogurt, granola, and fresh fruits for a delightful breakfast or snack.

Ingredients
  • 1 cup Low-Calorie Kale Greek Yogurt Smoothie
  • 1/2 cup granola
  • 1/2 cup mixed berries
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a glass, layer the Low-Calorie Kale Greek Yogurt Smoothie, granola, and mixed berries.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Top with flaxseeds and enjoy immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of kale?

Kale is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and support heart health.

Can I use other types of yogurt?

Yes, you can substitute Greek yogurt with regular yogurt or plant-based yogurt for a different flavor and texture.

Is this smoothie suitable for weight loss?

Yes, this smoothie is low in calories and high in protein, making it a great option for weight loss.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or a ripe banana to enhance the sweetness.

Can I add other fruits to this smoothie?

Absolutely! Berries, bananas, or mangoes can be great additions for flavor and nutrition.

How long can I store this smoothie?

It's best consumed fresh, but you can store it in the refrigerator for up to 24 hours.

Is this smoothie vegan?

No, as it contains Greek yogurt, which is a dairy product. You can use a plant-based yogurt for a vegan version.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option suitable for blood sugar control.

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