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Can You Eat Kale Raw In A Smoothie?

Is it safe to eat kale raw?

Kale is a highly nutritious leafy green that can be consumed both raw and cooked.

However, some people wonder if it’s safe to eat raw kale, as consuming it raw may lead to digestive issues and other health problems.

Nutritional benefits of raw kale

Raw kale is a nutritional powerhouse that’s packed with vitamins A, C, K, and minerals such as potassium, calcium and iron.

It’s also an excellent source of dietary fiber and antioxidants.

Consuming raw kale in salads or smoothies is an excellent way to boost your nutrient intake.

Potential risks of eating raw kale

Although consuming raw kale has many health benefits, there are some potential risks associated with eating it raw.

  • Gastrointestinal problems: Kale contains a compound called oxalate which when taken in high amounts can lead to gastrointestinal discomfort such as bloating, gas and diarrhea.
  • Thyroid function: Raw kale also contains goitrogens that can interfere with thyroid function when consumed in large amounts.
  • Pesticide residue: Raw kale can contain pesticide residue which can be harmful if consumed over time.

Tips for eating raw kale safely

If you want to consume raw kale safely, here are some tips you should follow:

  • Rinse the leaves thoroughly under cold running water before consumption to reduce pesticide residues.
  • Avoid consuming large amounts of oxalate-rich foods like spinach or beet greens alongside the raw kale.
  • Cooking or blanching the leaves may help reduce oxalates and increase bioavailability of nutrients in the plant.
  • If you have a history of thyroid problems or iodine deficiency, limit your intake of goitrogen-containing vegetables like kale to avoid any disruptions in thyroid function

In conclusion, eating raw kale provides numerous health benefits, but there are certain risks involved if not consumed correctly.

Always make sure to rinse thoroughly before consuming and limit your consumption if you have any preexisting medical conditions that could be impacted by consuming too much goitrogen-rich produce.

Can You Eat Kale Raw In A Smoothie

Is it good to drink kale smoothie everyday?

The benefits of drinking kale smoothies daily

Drinking kale smoothies every day is an excellent way to get more vitamins and minerals into your diet.

Kale is a nutrient-dense leafy green that is rich in vitamin C, vitamin K, vitamin A, iron, and calcium.

Drinking kale smoothies can help to boost the immune system, promote healthy digestion and reduce inflammation in the body.

Potential drawbacks of consuming kale every day

While kale does offer numerous health benefits, consuming it every day may not be suitable for everyone.

Kale contains compounds called goitrogens which can interfere with thyroid function if consumed in large amounts over time.

Tips for consuming kale safely and healthily

  • Vary your sources of leafy greens by including other options such as spinach or chard in addition to kale.
  • Cooking or steaming kale can help break down the goitrogenic compounds, making it safer to eat regularly.
  • Always wash your produce thoroughly before using it to remove any pesticides
  • Try pairing your kale with other foods rich in iodine (such as seaweed) to help support thyroid function.

In conclusion, drinking a kale smoothie every day can be a beneficial addition to a healthy diet.

However, it’s important to consume it in moderation and take into account any potential risks associated with overconsumption.

What is the healthiest way to eat kale?

Eat it raw

Raw kale is a great way to incorporate this nutritious green into your diet.

Eating it raw allows you to retain all of its nutrients, which can be lost during cooking.

Kale is packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants.

Raw kale is also low in calories and high in fiber.

Cook it quickly

If you prefer cooked kale, try to cook it quickly at a high temperature.

The longer you cook kale, the more nutrients are lost.

Sautee kale with a small amount of olive oil or coconut oil for just a few minutes until it wilts.

This will help retain some of its nutrients while making it easier to digest.

Add fat for better absorption

Kale contains fat-soluble vitamins (such as vitamins A and K) that need to be consumed with fat for proper absorption.

By adding a healthy source of fat – such as avocado or nuts – to your kale salad or smoothie, you can improve your body’s ability to absorb these important nutrients.

Avoid boiling

Boiling kale can cause up to 50% nutrient loss due to leaching out into the cooking water.

If boiling is necessary (for example if making a soup), save the nutrient-rich water and use it in other recipes such as soups or sauces!

Overall, incorporating raw or quickly cooked kale into your diet is one of the healthiest ways to eat this superfood!

Is it better to eat kale raw or cooked?

Raw kale benefits

Raw kale is an excellent source of nutrients, including vitamins C, K, and A, calcium, and antioxidants.

These nutrients are best preserved when kale is consumed raw.

In addition, raw kale has high levels of a compound called glucosinolate.

This compound breaks down to form sulforaphane which is known to help prevent cancer as well as reduce inflammation in the body.

Raw kale is also a great option for those who want to add more fiber to their diet, as cooking can reduce the fiber content in vegetables.

Cooked kale benefits

Cooking kale can make it easier to digest and may also increase its nutrient availability.

In fact, cooking can actually increase the bioavailability of certain nutrients such as lutein and zeaxanthin which are important for eye health.

Cooking can also reduce the amount of goitrogens present in kale.

Goitrogens are compounds that can interfere with thyroid function when consumed in excessive amounts.

The verdict

The truth is that both raw and cooked kale have their own set of benefits.

For maximum nutrient intake, consuming a mix of both raw and cooked kale can be helpful.

If you’re looking to add some variety to your diet or consume more fiber, eating raw kale may be a good option for you.

On the other hand, if you struggle with digestion or have thyroid issues, opting for cooked kale may be best suited for you.

Ultimately, it’s all about finding what works best for your body and dietary needs.

Which is Healthier Spinach or Kale?

Nutritional Differences

Both spinach and kale are considered incredibly healthy and packed full of essential nutrients.

However, there are some differences between the two:

  • Kale contains more Vitamin C, Vitamin K, and Vitamin A than spinach.
  • Spinach has more iron and folate than kale.
  • Kale is higher in antioxidants than spinach.

Health Benefits

Both spinach and kale have numerous health benefits:

  • Kale has been linked to lower cholesterol levels and a lower risk of heart disease.
  • Spinach has been found to improve eye health and prevent age-related macular degeneration.
  • Both vegetables are great sources of fiber which can help with digestion.

The Verdict

While both spinach and kale are incredibly healthy, it’s hard to say which one is “better” as they offer unique nutritional benefits.

However, adding either (or both!) to your daily diet is an excellent way to boost your overall health and nutrition intake.

Is raw kale hard to digest?

Kale is a superfood that is packed with nutrients like vitamins A, C, and K.

It also contains minerals like calcium and iron, as well as antioxidants that can help protect your cells from damage caused by oxidative stress.

The fiber in kale

One of the reasons why kale is so nutritious is because it’s rich in fiber.

Fiber is important for digestive health because it helps to keep your bowel movements regular and can prevent constipation.

However, the high fiber content in raw kale can be difficult for some people to digest.

This is especially true if you eat large amounts of raw kale without gradually increasing your intake over time.

How to make raw kale easier to digest

If you find that raw kale is difficult for you to digest, there are a few things you can do to make it easier on your stomach:

  • Cooked kale: Cooking kale can help to break down some of the tough fibers that make it difficult to digest.
  • Massage the leaves: Massaging raw kale leaves with lemon juice or olive oil before eating them can help to soften them and make them easier to chew and digest.
  • Eat smaller portions: If you’re not used to eating large amounts of raw vegetables, start with smaller portions of kale and gradually increase your intake over time.


In conclusion, while raw kale can be difficult for some people to digest due to its high fiber content, there are ways to make it easier on your stomach.

Cooked kale and massaging the leaves with lemon juice or olive oil can help break down some of the tough fibers, while starting off with smaller portions and gradually increasing your intake over time can also help improve digestion.

Just remember that even though kale is incredibly nutritious, it’s important not to rely solely on this one vegetable for all of your nutritional needs.

Is raw kale inflammatory?

Kale is a nutrient-dense food that provides numerous health benefits.

However, some people may be concerned about potential inflammation caused by consuming raw kale.

What is inflammation?

Inflammation is a natural response of the immune system to protect against infection, injury and harmful substances.

When the body senses danger, it activates the immune system to fight off any pathogens or toxins.

While acute inflammation is part of the body’s natural defense mechanism, chronic inflammation can be harmful and can lead to various diseases.

Does raw kale cause inflammation?

Kale has anti-inflammatory properties because it contains vitamins C, K and antioxidants such as flavonoids and carotenoids that help reduce oxidative stress in the body.

However, some people may experience digestive discomfort and bloating after consuming large amounts of raw kale due to its high fiber content.

How to reduce inflammation caused by raw kale?

  • Consuming smaller portions of raw kale
  • Cooking or steaming kale before consuming it
  • Including other anti-inflammatory foods in your diet such as berries, nuts, fatty fish and olive oil


Kale is a nutritious vegetable that provides numerous health benefits.

While some people may experience digestive discomfort after consuming raw kale in large quantities, it does not cause inflammation in the body.

To reduce any potential digestive discomfort from kale consumption, try cooking or steaming it before consuming or consuming smaller portions along with other anti-inflammatory foods for a well-balanced diet.

Why should you not eat kale every day?

Kale is a nutrient-dense vegetable that is perfectly safe to eat.

However, consuming too much of it can lead to some negative effects on your body.

Here are some reasons why you should not eat kale every day:

High levels of oxalate

Kale, like many other leafy greens, contains high levels of oxalate, which can interfere with the absorption of certain minerals like calcium and iron.

Consuming too much oxalate can also lead to kidney stones formation.

Digestive issues

Kale is high in fiber and may cause digestive issues such as gas and bloating when consumed excessively.

If you have a sensitive stomach or irritable bowel syndrome (IBS), it’s best to limit your kale intake.

Thyroid problems

Kale is known as goitrogenic veggie which means it contains compounds that can suppress thyroid function if eaten in large quantities.

This can be particularly problematic for people with an underactive thyroid or Hashimoto’s disease.

Risk of heavy metal toxicity

Kale has been known to absorb thallium, cadmium, and other heavy metals from the soil where it grows, particularly if the ground is contaminated.

High levels of these metals in the body can be toxic and trigger health problems.

In summary, eating kale every day isn’t necessarily unhealthy but moderation is key.

It’s best to add variety to your diet by incorporating other leafy greens like spinach or collard greens for optimal health benefits without the risks associated with consuming too much kale.

Is blending kale better than eating?

What happens when you blend kale?

Blending kale involves breaking down the tough cell walls of the plant, resulting in a more easily digestible form.

This releases beneficial enzymes and nutrients that would otherwise remain trapped.

Is blended kale still healthy?

Yes, blending kale is still healthy.

In fact, blending enables you to consume larger quantities of kale as compared to eating it in its raw form.

This means that your body can absorb more of the beneficial nutrients such as vitamins A, C, and K, calcium, and iron found in kale.

Is kale still nutritious when blended?

Yes, blended kale is still nutritious.

The nutrients are not destroyed or reduced when blended.

However, over-blending can cause heat production that could potentially destroy some of the nutrients, so it’s best to avoid blending or processing for too long.

Is kale or spinach better for smoothies?

Both spinach and kale are excellent choices for smoothies.

However, many people prefer using kale due to its higher nutrient content such as vitamin K and calcium.

Which is better for you – raw spinach or raw kale?

Raw spinach and raw kale have different nutrient profiles.

Both contain high levels of vitamins A and C but Kale is a more nutrient-dense green with higher levels of vitamin K, calcium, iron and other essential minerals when compared to spinach.

How often should you eat raw kale?

Kale is an incredibly nutrient-rich food but only having it isn’t good idea since excess consumption can lead increased inflammation and other health concerns.

Consuming 1 cup per day 5 times a week is sufficient for most people.In conclusion, blending Kale makes it easier to digest while retaining all the nutrients making it an excellent ingredient for smoothies.

Both raw Kale and Spinach have their benefits with Kale being denser in terms of nutrients however eating too much Kale without diversifying your greens has potential health implications so ensure a balanced diet with multiple variety vegetables included.

Can You Eat Kale Raw In A Smoothie

Is kale or spinach better for smoothies?

The benefits of adding kale to smoothies

Kale has been increasingly gaining popularity as a superfood that is packed with an immense amount of nutrients.

It is considered as one of the healthiest leafy greens out there.

Adding kale to your smoothies can provide you with a great source of antioxidants, fiber, vitamins and minerals that can improve your overall health.

The benefits of adding spinach to smoothies

Spinach is also considered as one of the healthiest leafy greens.

It is rich in minerals like iron, calcium and magnesium as well as vitamins A, C, K and folate.

Adding spinach to your smoothies can boost your immune system, reduce inflammation and promote healthy digestion.

Which is better for smoothies – kale or spinach?

Both kale and spinach are nutritional powerhouses that can provide you with numerous health benefits.

Choosing between them depends on your personal preference and taste.

However, if you’re looking for higher levels of vitamin C and calcium, it’s best to choose kale over spinach since it contains more of these nutrients.

How to incorporate both kale and spinach into your smoothie

To get the best of both worlds, you can always add a handful of both kale and spinach into your smoothie.

This not only increases the nutrient density but also adds more flavor and texture to your drink.

You can also try blending them separately and then combining them together for a tasty green drink full of vitamins and minerals.

In conclusion, whether you choose kale or spinach for your smoothie, both are excellent choices that offer endless health benefits!

Is blended kale still healthy?

Kale has been hailed as a superfood for its high nutrient content.

Blending kale into smoothies has become a popular way to incorporate this leafy green into our diets.

But does blending kale affect its nutritional value?

Let’s take a closer look.

Does blending kale affect its nutritional value?

Blending or juicing kale can break down the tough cell walls and make the nutrients more available to our bodies.

However, some studies suggest that blending or juicing kale may also reduce certain beneficial compounds such as fiber.

Is blended kale less filling than eating it whole?

Fiber is important for keeping us full and satisfied after meals.

Blended kale may be less filling compared to eating it whole due to the loss of fiber during the blending process.

Adding other high-fiber ingredients like fruits, vegetables, and nuts can help increase the overall fiber content of your smoothie.

How can you maximize the nutritional benefits of blended kale?

  • Add other nutrient-dense ingredients like fruits, vegetables, and healthy fats to your smoothie to boost its overall nutritional value.
  • Use fresh and organic produce whenever possible to minimize exposure to harmful chemicals.
  • Rotate your greens regularly to ensure a diverse array of nutrients in your diet.
  • If you’re concerned about losing fiber during blending, consider using a blender that retains more pulp or simply eat whole kale leaves separately from your smoothie.

In conclusion, blending kale into smoothies can be a convenient way to consume this superfood.

While blending may slightly reduce certain beneficial compounds like fiber, adding other nutrient-dense ingredients and using fresh produce can help maximize the overall nutritional benefits of your smoothie.

Is kale still nutritious when blended?

The Nutritional Value of Kale

Before diving into the topic of whether kale is still nutritious when blended, it’s important to understand the nutritional value of this leafy green.

Kale is incredibly rich in nutrients and is often considered a superfood thanks to its high levels of antioxidants, vitamins, and minerals.

For example, one cup of chopped raw kale contains:

  • Vitamin A: 206% of the daily recommended value (DV)
  • Vitamin C: 134% of DV
  • Vitamin K: 684% of DV
  • Folate: 9% of DV
  • Calcium: 9% of DV
  • Potassium: 9% of DV

Blending Kale Can Boost Nutrient Absorption

While some people believe that cooking kale can destroy its nutrients, blending it can actually boost nutrient absorption.

Blending and pureeing breaks down the cell walls in kale, making it easier for your body to absorb its beneficial compounds such as vitamin C and folate.

Additionally, when you blend kale into a smoothie with other ingredients like fruits or nut milk, you’re creating a nutrient-dense drink that’s easy to digest.

This makes it the perfect option for people who have trouble eating large amounts of greens or who want to get a quick nutrient boost.

Blended Kale Retains Its Nutritional Content

The process of blending does not reduce the nutritional quality of kale.

In fact, as mentioned earlier, blending makes the nutrients more bioavailable by breaking down their cell walls.

So just because you’re consuming blended kale instead of whole leaves doesn’t mean that you’re missing out on any benefits.

Incorporating Blended Kale Into Your Diet

Blending kale into your diet is an excellent way to enjoy its nutritional benefits.

However, it’s important to keep in mind that moderation is key.

While kale is incredibly nutritious, consuming too much too often can lead to negative side effects such as digestive issues or thyroid problems due to its high levels of goitrogens.

It’s best to limit your intake to a few times per week and mix up how you consume it – try adding raw or cooked leaves into salads or sautés instead of relying solely on smoothies.

The Verdict: Blending Kale Is Healthy And Nutritious

In conclusion, blending kale into a smoothie does not diminish its nutritional content – in fact, it can even enhance absorption.

As long as you consume blended kale in moderation and mix up your intake methods, there’s no reason not to enjoy this leafy green powerhouse!

Which is better for you spinach or kale?

Nutritional Comparison:

When it comes to nutritional value, both spinach and kale are loaded with essential vitamins and minerals.

However, there are some differences in their nutrient profiles.

  • Per 100 grams, kale contains more Vitamin C than spinach – 120 mg vs. 28.1 mg.
  • Spinach contains more Vitamin A – 469 mg vs. 6813 IU.
  • Kale has a higher iron content with 1.5 mg per 100 grams compared to spinach’s 0.8 mg

In terms of macronutrients that both vegetables offer:

  • Kale has fewer calories by volume than spinach due to its significant fiber content: 33 calories per cup compared to spinach’s 41 calories per cup.
  • Both provide excellent sources of protein as well as dietary fiber, but kale contains slightly more of both nutrients.
  • Both have low-fat content, but Kale has less fat overall than Spinach: Kale has approximately half the amount of fat (0.5g/100g) when compared to Spinach (0.8g/100g).

Digestibility Comparison:

The human body may have an easier time digesting kale when it is cooked as opposed to raw due to the high insoluble fiber content and natural phytates that hinder absorption in its raw form.

In comparison, spinach is naturally tender and easy to digest while still being high in essential nutrients that the body can easily absorb.

The Verdict:

If you’re looking for a highly nutritious vegetable that can be eaten cooked or raw with ease, then you can’t go wrong with either Kale or Spinach!

Both offer their unique benefits and taste great too!

If you prefer your greens raw in salads or smoothies, Spinach may be the way forward as it’s easier on digestion when eaten raw than Kale which can sometimes be difficult for some individuals depending on their digestive system.

If you enjoy your greens steamed or cooked into dishes, Kale could be best for you as it offers a hearty texture along with its nutrient density.

Is raw kale or spinach better for you?

When it comes to leafy greens, kale and spinach are two of the most popular choices.

They are both known for their numerous health benefits due to high amounts of vitamins, minerals, antioxidants, and fiber.

Nutritional comparison:

  • Kale is higher in vitamin C, vitamin K, and beta-carotene compared to spinach.
  • Spinach is higher in iron and magnesium compared to kale.
  • Kale and spinach both contain calcium, folate, and vitamin A.

Overall, both kale and spinach are incredibly nutritious options!


The taste of raw kale can be described as slightly bitter with a chewy texture.

It can also have a slightly earthy taste.

Raw spinach has a mild taste with a softer texture.


Some people may find that raw kale can be difficult to digest due to its tough fibrous leaves.

However, blending or chopping it finely before consumption can help with digestion.

Raw spinach is generally easier to digest due to its softer leaves.

Cooked vs Raw:

Cooking both kale and spinach can reduce some of their nutritional value.

Steaming or sautéing them lightly may be the best method for preserving their nutrients while still making them easier to digest.


While there are differences in nutritional content between kale and spinach, they are both excellent choices when it comes to greens.

The best option depends on personal preference as well as how each individual’s digestive system responds.

Adding them in smoothies is an easy way to incorporate these nutrient-dense greens into your daily diet!

How often should you eat raw kale?

Kale is a superfood and it’s a great addition to any diet.

Whether you eat it raw or cooked, kale is packed with nutrients that are essential for good health.

Eat raw kale in moderation

Raw kale has some amazing health benefits, but eating too much of it can lead to some potential problems.

Kale is high in oxalates, which can cause kidney stones when consumed in large quantities.

It’s important to eat raw kale in moderation and not overdo it.

Include kale in your meals regularly

If you love the taste of raw kale, you can include it in your diet by adding it to salads or smoothies.

However, you don’t need to eat raw kale every day to benefit from its nutrients.

It’s recommended that you consume at least 1-2 cups of dark leafy greens like kale per day.

Mix up your greens

To avoid consuming too much kale and developing kidney stones, try mixing up your greens.

Include other nutrient-dense greens such as spinach, collard greens or chard into your diet rotation along with kale.

Get creative with cooking methods

If you’re worried about consuming too much raw kale but still want to benefit from its nutrients then cooking is a safe alternative.

Try roasting or sautéing Kale rather than consuming it raw as these cooking methods help breakdown the oxalates present in the vegetable.

In conclusion, eating raw Kale occasionally might be perfect for individuals who possess an active lifestyle and watch their food intake closely.

Like all good things – balance is key!

Eat a variety of green vegetables including Kale cooked & Raw as well as other vegetables that provide different vitamins & minerals that boost overall well-being.

Is kale a superfood or not?

Kale has gained a reputation as a superfood due to its high nutritional value.

It is packed with vitamins, minerals, and antioxidants that are beneficial to our health.

What makes kale a superfood?

Kale is considered a superfood because it is one of the most nutrient-dense foods available.

It contains:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Folate
  • Calcium
  • Potassium
  • Iron
  • Antioxidants like beta-carotene and flavonoids

What are the health benefits of eating kale?

The numerous health benefits of eating kale include:

  • Reducing inflammation in the body
  • Lowering cholesterol levels
  • Boosting immunity
  • Aiding in weight loss due to its low calorie content and high fiber content
  • Fighting cancer due to its antioxidant properties
  • Promoting digestive health

Is it better to eat raw or cooked kale?

Eating raw kale provides the maximum nutrients whereas cooking can reduce them.

However, if you have problems digesting raw vegetables, lightly cooking them can make it easier for your body to break down and absorb their nutrients.

How much kale per day is safe?

The recommended daily intake of kale is around 1 cup, although some studies suggest that consuming more than that might lead to potential health issues due to its high oxalate content.


In conclusion, kale can be considered a superfood due to its numerous health benefits including its ability to boost immunity, promote weight loss and decrease inflammation levels.

Though eating raw kale provides maximum nutrients, lightly cooking it can make it easier for your body to break down vitamins and minerals.

Can You Eat Kale Raw In A Smoothie

Can you eat kale raw in a smoothie?

How much kale per day is safe?

Kale is considered a superfood due to its high nutrient content, fiber, and antioxidant properties.

However, like any other food, consuming too much kale can cause potential health risks.

The recommended daily intake of kale is roughly two to three cups of chopped leaves per day for adults.

Consuming more than this amount may lead to an excessive intake of certain nutrients, such as vitamin K or iron.

It’s important to keep in mind that the daily recommended intake varies depending on age, sex, and overall health.

It’s always best to consult with a healthcare professional or a registered dietitian before making any significant dietary changes.

Is blending kale better than eating?

Blending kale can be an excellent way to incorporate this leafy green into your diet.

Blended kale smoothies are easier for the body to digest and absorb all the nutrients compared to chewing raw kale leaves.

The blending process breaks down the cell walls of the leafy green, which releases essential nutrients that are otherwise difficult for our digestive system to break down efficiently.

Additionally, blending helps retain nearly all of the fiber content in whole kale leaves without causing digestive distress.

Is kale still nutritious when blended?

Yes, blending doesn’t affect the nutritional value of kale per se.

It merely breaks down its cell walls and makes it easier for your body to absorb all its nutrients quickly.

The nutritional content remains mainly unaffected by blending if you keep some vital aspects in mind – try not to blend for too long (as it generates heat that might degrade vitamins), use cold liquid as a base (to preserve vitamins), and add other nutritional whole foods along with it into your blender.

Which is better for you spinach or kale?

Kale and spinach both have several health benefits and are considered nutrient-dense greens.

While they share many similarities, there are some differences between them regarding their nutrient profiles:

  • Vitamin K: Kale has more Vitamin K as compared to spinach. If you’re taking blood thinners like warfarin or Coumadin – then monitoring your intake of Vitamin K becomes vital since it interacts with these medications
  • Vitamin A: Spinach contains more Vitamin A as compared to Kale
  • Vitamin C: Kale has more Vitamin C than Spinach
  • Iron: Spinach contains significantly more Iron compared with Kale

In conclusion, both vegetables have their own unique nutrient profile – choose what meets your personal needs best!

Is it better to juice kale or eat it?

Juicing Kale

Juicing is a popular way of consuming kale.

It involves extracting the juice from the leaves and discarding the fibrous parts.

The resulting juice is more concentrated than eating the whole leaf.One benefit of juicing kale is that it allows for easier digestion and absorption of its nutrients.

It’s also a quick and convenient way to consume a large amount of kale in one serving.

However, removing the fibrous parts of kale during juicing eliminates some of its beneficial fiber content.

This can result in a higher sugar content in the juice compared to eating the whole leaf.

Eating Kale

Eating kale in its whole form provides all of its nutritional benefits, including its fiber content.

Fiber is important for digestive health and can help keep you feeling full longer.

Eating raw kale can be tough on your digestive system as it contains an enzyme called goitrogens that may interfere with iodine uptake, causing thyroid problems.

However, cooking or lightly steaming your kale can break down these enzymes and make it easier on your gut.


Both juicing and eating kale have their benefits.

Juicing might provide more concentrated nutrients in one serving, but eating the whole leaf provides all the nutritional benefits along with fiber content.

Whether you decide to juice or eat your kale, aim for 1-2 servings per day as part of a healthy diet to reap its numerous health benefits.

Can You Eat Kale Raw In A Smoothie

Kale Smoothie

With this vegan green smoothie, you can get your daily dosage of vitamin C. A tangy lime and pineapple complement the greens and avocado.
Prep Time: 5 minutes
Course: Drinks
Cuisine: American
Keyword: Kale Smoothie
Servings: 2
Calories: 174kcal


  • smoothie blender


  • 2 handfuls kale
  • ½ avocado
  • ½ lime juice only
  • 1 large pineapple chunks handful frozen
  • ginger medium-sized chunk
  • 1 tbsp cashew nuts
  • 1 banana optional


  • Blitz all of the ingredients in a bullet or smoothie blender with a huge splash of water.
  • Add extra water as needed to get the required consistency.



Calories: 174kcal | Carbohydrates: 21g | Protein: 4g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 22mg | Potassium: 612mg | Fiber: 6g | Sugar: 8g | Vitamin A: 3412IU | Vitamin C: 43mg | Calcium: 96mg | Iron: 1mg
Tried this recipe?Let us know how it was!
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