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Keto-Friendly Kale Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Keto-Friendly 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

Keto-Friendly Kale Soy Milk Smoothie provides 150 kcal, 6.5g of protein, 10g 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, making it a low-carb, high-protein option for those following a ketogenic diet. It's rich in vitamins and minerals, providing a refreshing and healthy beverage.

Also known as:
Kale SmoothieSoy Kale Shake
Scientific NameBrassica oleracea var. sabellica, Glycine max
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
90%
Fiber3g
Total23.5g
Protein
6.5g(28%)
Fats
7g(30%)
Carbohydrates
10g(43%)

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 E0.5 mg (3%)
Vitamin K817 µg (681%)
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%)
Choline56 mg (10%)
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%)
Magnesium50 mg (12%)
Phosphorus60 mg (5%)
Potassium400 mg (11%)
Zinc0.6 mg (5%)
Copper0.1 mg (5%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Kale is an excellent source of vitamins A, C, and K, which support immune function, skin health, and bone health.
✓Soy milk provides a good source of plant-based protein and is low in carbohydrates, making it ideal for ketogenic diets.

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 ice or sweeteners like stevia for taste.

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
AntioxidantAnti-inflammatoryDigestive support
Main Applications
•Weight management
•Nutritional supplementation
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of certain cancers.

Isoflavones

Plant compounds that may help reduce cholesterol levels.

How to Consume
FreshBlendedChilled
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 only healthy when cooked.
RealityKale retains its nutrients when consumed raw, making it a great addition to smoothies.
MythSoy milk is unhealthy due to phytoestrogens.
RealityModerate consumption of soy milk is safe for most people and can provide health benefits.
MythSmoothies are always high in sugar.
RealityThis smoothie is low in sugar, especially when made with unsweetened soy milk.

Healthy Recipes

Keto Kale Soy Milk Smoothie Bowl

This vibrant smoothie bowl is packed with nutrients and topped with healthy fats, making it a perfect breakfast option.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1/2 ripe avocado
  • 1 tablespoon chia seeds
  • 1/4 cup unsweetened shredded coconut
  • 1 tablespoon almond butter
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Blend the kale soy milk, avocado, chia seeds, almond butter, and vanilla extract until smooth.
  2. 2. Pour the smoothie into a bowl and top with shredded coconut.
  3. 3. Enjoy immediately with a spoon for a satisfying breakfast.

Kale Soy Milk Green Protein Shake

This protein-packed shake is perfect for post-workout recovery, combining the goodness of kale and soy milk.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1 scoop vanilla protein powder
  • 1/2 banana
  • 1 tablespoon flaxseeds
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine the kale soy milk, protein powder, banana, flaxseeds, and cinnamon.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled for a refreshing post-workout drink.

Keto-Friendly Kale Soy Milk Smoothie Popsicles

These refreshing smoothie popsicles are a great way to enjoy a healthy treat on a hot day.

Ingredients
  • 2 cups Keto-Friendly Kale Soy Milk
  • 1 cup mixed berries (strawberries, blueberries)
  • 1 tablespoon sweetener (erythritol or stevia)
  • 1 tablespoon lemon juice
Instructions
  1. 1. Blend the kale soy milk, mixed berries, sweetener, and lemon 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 as a cool, healthy snack.

Keto Kale Soy Milk Smoothie with Almonds

This creamy smoothie combines the richness of almonds with the freshness of kale for a nutritious drink.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1/4 cup raw almonds
  • 1 tablespoon almond butter
  • 1 tablespoon cocoa powder
  • 1 tablespoon sweetener
Instructions
  1. 1. Soak the almonds in water for 4 hours, then drain.
  2. 2. Blend the soaked almonds with kale soy milk, almond butter, cocoa powder, and sweetener until smooth.
  3. 3. Serve chilled for a delicious and filling snack.

Keto-Friendly Kale Soy Milk Smoothie with Ginger

This invigorating smoothie features ginger for a spicy kick, perfect for boosting your metabolism.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1 inch fresh ginger, peeled and grated
  • 1/2 cucumber
  • 1 tablespoon lemon juice
  • 1 tablespoon sweetener
Instructions
  1. 1. Combine the kale soy milk, ginger, cucumber, lemon juice, and sweetener in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a refreshing and energizing drink.

Keto-Friendly Kale Soy Milk Smoothie with Coconut

This tropical-inspired smoothie combines kale and coconut for a deliciously creamy treat.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1/2 cup coconut cream
  • 1/2 cup pineapple chunks (fresh or frozen)
  • 1 tablespoon shredded coconut
Instructions
  1. 1. Blend the kale soy milk, coconut cream, and pineapple chunks until smooth.
  2. 2. Pour into a glass and top with shredded coconut.
  3. 3. Enjoy as a refreshing breakfast or snack.

Keto-Friendly Kale Soy Milk Smoothie with Berries

This berry-packed smoothie is not only delicious but also rich in antioxidants and vitamins.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1/2 cup mixed berries (raspberries, blueberries)
  • 1 tablespoon chia seeds
  • 1 tablespoon sweetener
Instructions
  1. 1. Blend the kale soy milk, mixed berries, chia seeds, and sweetener until smooth.
  2. 2. Serve immediately for a nutritious and tasty drink.
  3. 3. Garnish with extra berries if desired.

Keto-Friendly Kale Soy Milk Smoothie with Matcha

This energizing smoothie combines the health benefits of matcha with the nutritious power of kale.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1 teaspoon matcha powder
  • 1 tablespoon sweetener
  • 1/2 banana
Instructions
  1. 1. Blend the kale soy milk, matcha powder, sweetener, and banana until smooth.
  2. 2. Serve chilled for a refreshing and energizing drink.
  3. 3. Enjoy as a mid-morning pick-me-up.

Keto-Friendly Kale Soy Milk Smoothie with Peanut Butter

This indulgent smoothie combines the richness of peanut butter with the health benefits of kale for a satisfying treat.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 2 tablespoons natural peanut butter
  • 1/2 banana
  • 1 tablespoon cocoa powder
Instructions
  1. 1. Blend the kale soy milk, peanut butter, banana, and cocoa powder until smooth.
  2. 2. Serve immediately for a delicious and filling snack.
  3. 3. Top with a sprinkle of cocoa powder if desired.

Keto-Friendly Kale Soy Milk Smoothie with Turmeric

This anti-inflammatory smoothie features turmeric for a health boost and a vibrant color.

Ingredients
  • 1 cup Keto-Friendly Kale Soy Milk
  • 1 teaspoon turmeric powder
  • 1/2 banana
  • 1 tablespoon ginger, grated
  • 1 tablespoon sweetener
Instructions
  1. 1. Blend the kale soy milk, turmeric powder, banana, ginger, and sweetener until smooth.
  2. 2. Serve chilled for a refreshing and healthful drink.
  3. 3. Garnish with a sprinkle of turmeric if desired.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for vegans?

Yes, this smoothie is made with soy milk, making it vegan-friendly.

Can I use other types of milk?

Yes, you can substitute soy milk with almond milk or coconut milk, but it may alter the nutritional profile.

How can I make it sweeter?

You can add natural sweeteners like stevia, erythritol, or a small amount of honey.

Is kale safe to eat raw?

Yes, kale can be consumed raw, but some people may prefer it cooked to reduce bitterness.

How long can I store this smoothie?

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

Can I add protein powder?

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

What are the health benefits of kale?

Kale is rich in antioxidants, vitamins, and minerals that support overall health.

Is this smoothie low in carbs?

Yes, this smoothie is low in carbohydrates, making it suitable for a ketogenic diet.

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