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Low-Calorie Kale Orange Juice Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Kale Orange Juice Smoothie

Brassica oleracea var. sabellica, Citrus sinensis

Clinical Encyclopedia

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

Low-Calorie Kale Orange Juice Smoothie provides 45 kcal, 1.5g of protein, 9g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This refreshing smoothie combines nutrient-dense kale with the sweetness of orange juice, providing a low-calorie option rich in vitamins and minerals.

Also known as:
Kale SmoothieGreen Smoothie
Scientific NameBrassica oleracea var. sabellica, Citrus sinensis
Region of OriginUnited States
Popular Comparisons:
Low-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Almond Milk SmoothieLow-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Apple Juice SmoothieLow-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Cashew Milk SmoothieLow-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Coconut Water SmoothieLow-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Greek Yogurt SmoothieLow-Calorie Kale Orange Juice Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories45 kcal
Water
90%
Fiber2g
Total10.8g
Protein
1.5g(14%)
Fats
0.3g(3%)
Carbohydrates
9g(83%)

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 C50 mg (56%)
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)0.1 mg (6%)
Folate141 µg (35%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium150 mg (15%)
Iron1.5 mg (8%)
Magnesium47 mg (11%)
Phosphorus40 mg (6%)
Potassium450 mg (10%)
Zinc0.3 mg (3%)
Copper0.1 mg (5%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓Contains antioxidants that may help reduce inflammation and oxidative stress.

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 fresh kale with freshly squeezed orange juice and ice for a refreshing drink. Optionally, add a banana for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For oranges, select firm, heavy fruits with a bright color.

How to Store

Store kale in a plastic bag in the refrigerator for up to a week. Oranges can be kept at room temperature or in the fridge for longer freshness.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Boosting immune health
•Supporting digestion
Bioactive Compounds
Glucosinolates

Compounds that may help in cancer prevention.

Flavonoids

Antioxidants that help reduce inflammation.

How to Consume
FreshSmoothieJuice
Did you know?

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

Myths vs Realities

MythKale is too bitter to enjoy.
RealityWhen blended with fruits, kale's bitterness is masked, making it delicious.
MythAll smoothies are healthy.
RealitySmoothies can be high in sugar if made with sweetened juices or syrups.
MythKale smoothies can replace meals.
RealityWhile nutritious, smoothies should complement a balanced diet, not replace meals.

Healthy Recipes

Kale Orange Sunrise Smoothie Bowl

Start your day with this vibrant smoothie bowl packed with nutrients and flavor, perfect for a refreshing breakfast.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 banana
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • 1/4 cup mixed berries
Instructions
  1. 1. Blend the Low-Calorie Kale Orange Juice Smoothie with the banana until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and mixed berries.
  3. 3. Enjoy immediately for a nutritious breakfast.

Kale Orange Protein Power Shake

Boost your post-workout recovery with this protein-packed shake that combines the goodness of kale and orange.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 cup almond milk
Instructions
  1. 1. In a blender, combine the Low-Calorie Kale Orange Juice Smoothie, protein powder, almond butter, and almond milk.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled and enjoy after your workout.

Kale Orange Tropical Delight Smoothie

Transport yourself to a tropical paradise with this refreshing smoothie that combines kale, orange, and pineapple.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 cup frozen pineapple
  • 1/2 banana
  • 1/2 cup coconut water
Instructions
  1. 1. Blend together the Low-Calorie Kale Orange Juice Smoothie, frozen pineapple, banana, and coconut water.
  2. 2. Blend until smooth and frothy.
  3. 3. Pour into a glass and enjoy the tropical flavors.

Kale Orange Mint Refresher

This invigorating smoothie combines the freshness of mint with the zest of orange and the health benefits of kale.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/4 cup fresh mint leaves
  • 1/2 lime, juiced
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine the Low-Calorie Kale Orange Juice Smoothie, mint leaves, lime juice, and honey.
  2. 2. Blend until the mint is finely chopped and the mixture is smooth.
  3. 3. Serve over ice for a refreshing drink.

Kale Orange Berry Blast Smoothie

Packed with antioxidants, this berry smoothie is a delicious way to get your daily dose of greens and fruits.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend the Low-Calorie Kale Orange Juice Smoothie with mixed berries and flaxseeds until smooth.
  2. 2. Taste and adjust sweetness if needed.
  3. 3. Serve immediately for a nutrient-rich treat.

Kale Orange Ginger Zing Smoothie

Add a zing to your day with this spicy and refreshing smoothie that combines ginger with kale and orange.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1-inch piece fresh ginger, peeled
  • 1/2 apple
  • 1/2 cup water
Instructions
  1. 1. Combine the Low-Calorie Kale Orange Juice Smoothie, ginger, apple, and water in a blender.
  2. 2. Blend until smooth and well combined.
  3. 3. Serve chilled for a refreshing kick.

Kale Orange Avocado Cream Smoothie

Indulge in the creamy goodness of avocado while still keeping it healthy with this delicious smoothie.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 ripe avocado
  • 1 tablespoon honey
  • 1/2 cup almond milk
Instructions
  1. 1. Blend the Low-Calorie Kale Orange Juice Smoothie with avocado, honey, and almond milk until creamy.
  2. 2. Taste and adjust sweetness as desired.
  3. 3. Serve immediately for a rich and nutritious drink.

Kale Orange Chia Smoothie

This nutrient-dense smoothie is loaded with omega-3s from chia seeds and the refreshing taste of kale and orange.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 2 tablespoons chia seeds
  • 1/2 cup coconut milk
  • 1/2 banana
Instructions
  1. 1. Blend the Low-Calorie Kale Orange Juice Smoothie with chia seeds, coconut milk, and banana until smooth.
  2. 2. Let it sit for 5 minutes to allow the chia seeds to expand.
  3. 3. Stir and serve for a filling snack.

Kale Orange Cinnamon Spice Smoothie

Warm up your taste buds with this delightful smoothie that features a hint of cinnamon and the freshness of kale and orange.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup Greek yogurt
  • 1 tablespoon maple syrup
Instructions
  1. 1. Combine the Low-Calorie Kale Orange Juice Smoothie with cinnamon, Greek yogurt, and maple syrup in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled or at room temperature for a cozy treat.

Kale Orange Citrus Detox Smoothie

Detoxify your body with this refreshing smoothie that combines kale, orange, and detoxifying ingredients.

Ingredients
  • 1 cup Low-Calorie Kale Orange Juice Smoothie
  • 1/2 cucumber
  • 1/2 lemon, juiced
  • 1 tablespoon apple cider vinegar
Instructions
  1. 1. Blend the Low-Calorie Kale Orange Juice Smoothie with cucumber, lemon juice, and apple cider vinegar until smooth.
  2. 2. Taste and adjust acidity if needed.
  3. 3. Serve over ice for a revitalizing drink.

Frequently Asked Questions (FAQ)

Is kale juice good for you?

Yes, kale juice is rich in vitamins A, C, and K, and provides numerous health benefits.

Can I use frozen kale for smoothies?

Yes, frozen kale can be used and may even enhance the smoothie texture.

How many calories are in a kale smoothie?

A typical low-calorie kale smoothie contains about 45 calories per serving.

Is it safe to drink kale juice every day?

For most people, drinking kale juice daily is safe and can be beneficial.

What are the side effects of kale?

Excessive consumption may lead to digestive issues due to high fiber content.

Can I add other fruits to my kale smoothie?

Yes, adding fruits like bananas or berries can enhance flavor and nutrition.

Does kale juice detoxify the body?

Kale juice can support liver function, but it is not a detox miracle.

How can I make my kale smoothie taste better?

Adding fruits, yogurt, or honey can improve the taste of kale smoothies.

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