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Low-Calorie Kale and Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Kale and Pea Milk Smoothie

Brassica oleracea var. sabellica, Pisum sativum

Clinical Encyclopedia

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

Low-Calorie Kale and Pea Milk Smoothie provides 50 kcal, 2.5g of protein, 8g of carbohydrates, and 2g 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 protein-rich pea milk, creating a low-calorie beverage that is both refreshing and satisfying.

Also known as:
Kale SmoothiePea Milk Smoothie
Scientific NameBrassica oleracea var. sabellica, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
90%
Fiber2g
Total11.5g
Protein
2.5g(22%)
Fats
1g(9%)
Carbohydrates
8g(70%)

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 C30 mg (33%)
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%)
Folate61 µg (15%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus50 mg (7%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.2 µg

Health Benefits

✓Rich in vitamins A and C, this smoothie supports immune function and skin health.
✓The high fiber content aids digestion and promotes satiety, making it an excellent choice 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, pea milk, and optional sweeteners or fruits until smooth. Serve chilled.

Smart Selection & Storage

How to Select

Choose fresh, vibrant kale leaves without yellowing or wilting. Look for unsweetened pea milk for a healthier option.

How to Store

Store kale in a plastic bag in the refrigerator and consume within a week. Smoothies are best consumed fresh but can be refrigerated for up to 24 hours.

Medicinal Profile & Bioactive Compounds

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

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

Compounds that may help reduce the risk of certain cancers.

Chlorophyll

May aid in detoxification and has antioxidant properties.

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 smoothies are only for health enthusiasts.
RealityKale smoothies can be enjoyed by anyone looking for a nutritious beverage.
MythAll smoothies are unhealthy.
RealitySmoothies can be healthy if made with whole, nutrient-dense ingredients.
MythYou can't lose weight while drinking smoothies.
RealitySmoothies can be part of a weight loss plan if they are low in calories and high in nutrients.

Healthy Recipes

Kale and Pea Milk Green Power Smoothie

This energizing smoothie combines the nutrient-rich benefits of kale with the creamy texture of pea milk, perfect for a morning boost.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1 banana, frozen
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add frozen banana, chia seeds, and honey.
  3. 3. Blend again until creamy and serve immediately.

Tropical Kale and Pea Milk Smoothie Bowl

A refreshing smoothie bowl topped with tropical fruits and nuts, making it a delightful breakfast or snack option.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1/2 cup pineapple chunks
  • 1/2 cup mango chunks
  • 2 tablespoons granola
Instructions
  1. 1. Blend kale, pea milk, pineapple, and mango until smooth.
  2. 2. Pour into a bowl and top with granola.
  3. 3. Garnish with additional fruit if desired.

Berry Kale and Pea Milk Smoothie

A delicious blend of berries and kale, this smoothie is packed with antioxidants and makes for a refreshing treat.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add mixed berries and flaxseeds.
  3. 3. Blend again until well combined and serve chilled.

Minty Kale and Pea Milk Refreshing Smoothie

This invigorating smoothie features fresh mint and kale, offering a cooling effect perfect for hot days.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1/4 cup fresh mint leaves
  • 1 tablespoon lime juice
  • 1 teaspoon agave syrup
Instructions
  1. 1. Blend kale, pea milk, mint, lime juice, and agave syrup until smooth.
  2. 2. Taste and adjust sweetness if needed.
  3. 3. Serve immediately over ice.

Chocolate Kale and Pea Milk Smoothie

Indulge in this healthy chocolate smoothie that combines kale and pea milk with cocoa for a rich, satisfying flavor.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 2 tablespoons unsweetened cocoa powder
  • 1 banana, frozen
  • 1 tablespoon almond butter
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add cocoa powder, frozen banana, and almond butter.
  3. 3. Blend again until creamy and serve cold.

Spicy Kale and Pea Milk Smoothie

A unique twist on smoothies, this recipe includes a hint of ginger and cayenne for a spicy kick that invigorates.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1 inch fresh ginger, grated
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon honey
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add ginger, cayenne, and honey.
  3. 3. Blend again until well mixed and enjoy.

Coconut Kale and Pea Milk Smoothie

This creamy smoothie combines kale with coconut for a tropical flavor that is both healthy and delicious.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1/2 cup coconut water
  • 1/4 cup shredded coconut
  • 1 tablespoon chia seeds
Instructions
  1. 1. Blend kale, pea milk, and coconut water until smooth.
  2. 2. Add shredded coconut and chia seeds.
  3. 3. Blend again and serve chilled.

Apple Cinnamon Kale and Pea Milk Smoothie

A delightful blend of apple and cinnamon with kale, this smoothie is perfect for a cozy morning or afternoon snack.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1 apple, cored and chopped
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon maple syrup
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add apple, cinnamon, and maple syrup.
  3. 3. Blend again until creamy and serve immediately.

Peachy Kale and Pea Milk Smoothie

Enjoy the sweet and juicy flavor of peaches combined with kale in this refreshing smoothie, ideal for summer.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1 ripe peach, pitted and chopped
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add peach, lemon juice, and honey.
  3. 3. Blend again until well combined and serve cold.

Protein-Packed Kale and Pea Milk Smoothie

This smoothie is enhanced with protein powder, making it a great post-workout recovery drink while still being delicious.

Ingredients
  • 1 cup low-calorie kale, chopped
  • 1 cup unsweetened pea milk
  • 1 scoop plant-based protein powder
  • 1 banana, frozen
  • 1 tablespoon peanut butter
Instructions
  1. 1. Blend kale and pea milk until smooth.
  2. 2. Add protein powder, frozen banana, and peanut butter.
  3. 3. Blend again until creamy and serve immediately.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for vegans?

Yes, this smoothie is made with pea milk, making it completely plant-based.

Can I add fruits to this smoothie?

Absolutely! Adding fruits like bananas or berries can enhance the flavor and nutritional profile.

How long can I store this smoothie?

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

Does this smoothie contain any allergens?

This smoothie is free from common allergens like dairy and nuts, but check for individual sensitivities.

Can I use frozen kale?

Yes, frozen kale works well and can make the smoothie colder and thicker.

What are the health benefits of kale?

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

Is this smoothie low in calories?

Yes, it is designed to be low-calorie, making it suitable for weight loss diets.

Can I use other types of milk?

Yes, you can substitute pea milk with almond, soy, or oat milk based on your preference.

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