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Low-Calorie Kale Rice Milk Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Kale Rice Milk Smoothie

Brassica oleracea var. sabellica

Clinical Encyclopedia

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

Low-Calorie Kale Rice Milk Smoothie provides 50 kcal, 1.5g of protein, 10g 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 the nutrient-dense properties of kale with the creamy texture of rice milk, creating a refreshing and low-calorie beverage that is rich in vitamins and minerals.

Also known as:
Kale SmoothieRice Milk Smoothie
Scientific NameBrassica oleracea var. sabellica
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
Total12.5g
Protein
1.5g(12%)
Fats
1g(8%)
Carbohydrates
10g(80%)

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 A700 mcg (78%)
Vitamin C30 mg (33%)
Vitamin K250 mcg (208%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (8%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate140 mcg (35%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin B12: 0 mcg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (7%)
Phosphorus40 mg (6%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 mcg

Health Benefits

✓Kale is an excellent source of vitamins A, C, and K, which are essential for immune function, skin health, and blood clotting.
✓Rice milk provides a lactose-free alternative that is low in calories and can help in maintaining a healthy weight.

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 with rice milk and ice until smooth. Optionally, add fruits like banana or berries for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For rice milk, select unsweetened varieties for a healthier option.

How to Store

Store kale in the refrigerator wrapped in a damp paper towel to maintain freshness. Rice milk should be kept in a cool, dry place and consumed within a week after opening.

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.

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 smoothies are only for vegans.
RealityAnyone can enjoy kale smoothies, regardless of their dietary preferences.
MythAll smoothies are unhealthy.
RealitySmoothies can be very 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

Tropical Kale Rice Milk Smoothie

This refreshing smoothie combines the goodness of kale with tropical fruits for a delicious and nutritious start to your day.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1/2 cup pineapple chunks
  • 1/2 banana
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ginger
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour into a glass and enjoy immediately.
  3. 3. Garnish with a slice of pineapple if desired.

Berry Kale Rice Milk Smoothie Bowl

A vibrant smoothie bowl packed with antioxidants from berries and the nutritional benefits of kale, perfect for breakfast or a snack.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 banana
  • 1 tablespoon almond butter
  • 1 tablespoon granola
Instructions
  1. 1. Blend kale rice milk, berries, and banana until smooth.
  2. 2. Pour into a bowl and top with almond butter and granola.
  3. 3. Serve with a spoon and enjoy.

Green Protein Kale Rice Milk Smoothie

Boost your protein intake with this green smoothie featuring kale and a scoop of protein powder for a post-workout treat.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1 scoop vanilla protein powder
  • 1/2 avocado
  • 1 tablespoon flaxseeds
  • 1/2 cup spinach
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve chilled, optionally with a sprinkle of flaxseeds on top.

Minty Kale Rice Milk Smoothie

A refreshing mint-infused smoothie that combines kale and rice milk for a cool and invigorating drink.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1/4 cup fresh mint leaves
  • 1/2 cucumber
  • 1 tablespoon honey
  • 1/2 lime (juiced)
Instructions
  1. 1. Blend all ingredients together until smooth.
  2. 2. Taste and adjust sweetness with more honey if needed.
  3. 3. Serve over ice for a refreshing treat.

Chocolate Kale Rice Milk Smoothie

Indulge your chocolate cravings with this healthy smoothie that combines kale and cocoa for a guilt-free dessert.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon maple syrup
  • 1/2 banana
  • 1/4 teaspoon vanilla extract
Instructions
  1. 1. Blend all ingredients until well combined.
  2. 2. Pour into a glass and enjoy as a healthy dessert.
  3. 3. Top with cacao nibs for extra crunch if desired.

Spiced Pumpkin Kale Rice Milk Smoothie

Celebrate fall flavors with this spiced pumpkin smoothie that incorporates kale for added nutrition.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1/2 cup canned pumpkin puree
  • 1/2 teaspoon pumpkin pie spice
  • 1 tablespoon maple syrup
  • 1/4 teaspoon vanilla extract
Instructions
  1. 1. Blend all ingredients until smooth and creamy.
  2. 2. Serve in a chilled glass, optionally garnished with a sprinkle of cinnamon.
  3. 3. Enjoy as a seasonal treat.

Citrus Kale Rice Milk Smoothie

Brighten your day with this zesty citrus smoothie that combines kale with oranges and lemons for a vitamin C boost.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1 orange (peeled)
  • 1/2 lemon (juiced)
  • 1 tablespoon honey
  • 1/2 teaspoon turmeric
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve immediately for a refreshing drink.

Peanut Butter Kale Rice Milk Smoothie

Satisfy your hunger with this creamy peanut butter smoothie that combines the health benefits of kale with rich flavors.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 2 tablespoons natural peanut butter
  • 1 banana
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Blend all ingredients together until creamy.
  2. 2. Pour into a glass and enjoy as a filling snack or breakfast.
  3. 3. Optionally top with sliced banana.

Apple Cinnamon Kale Rice Milk Smoothie

A deliciously spiced smoothie that combines the flavors of apple and cinnamon with nutrient-rich kale for a wholesome drink.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1 apple (cored and chopped)
  • 1/2 teaspoon cinnamon
  • 1 tablespoon maple syrup
  • 1/4 teaspoon vanilla extract
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Serve in a glass, optionally garnished with a sprinkle of cinnamon.
  3. 3. Enjoy as a nutritious breakfast or snack.

Kale Rice Milk Smoothie with Oats

This filling smoothie combines oats and kale for a hearty drink that keeps you satisfied throughout the morning.

Ingredients
  • 1 cup Low-Calorie Kale Rice Milk
  • 1/4 cup rolled oats
  • 1 banana
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Blend all ingredients until smooth and creamy.
  2. 2. Let it sit for a few minutes to thicken, if desired.
  3. 3. Serve chilled for a nutritious breakfast.

Frequently Asked Questions (FAQ)

Is kale smoothie good for weight loss?

Yes, kale smoothies are low in calories and high in fiber, making them a great option for weight loss.

Can I use other types of milk?

Absolutely! You can substitute rice milk with almond milk, soy milk, or any other plant-based milk.

How often should I drink kale smoothies?

Incorporating kale smoothies into your diet a few times a week can provide health benefits.

Is it safe for children?

Yes, kale smoothies can be a nutritious option for children, but ensure they are not allergic to any ingredients.

Can I add protein powder?

Yes, adding protein powder can enhance the nutritional profile of your smoothie.

What fruits pair well with kale?

Bananas, apples, and berries are excellent choices to complement the flavor of kale.

How do I store leftover smoothie?

Store any leftover smoothie in an airtight container in the refrigerator for up to 24 hours.

Can I freeze kale smoothies?

Yes, you can freeze kale smoothies in ice cube trays for later use in other smoothies.

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