Kale juice is one of the most nutrient-dense green juices you can make, thanks to kale’s very high vitamin K, vitamin C and carotenoid content. It also tastes strong and bitter on its own, so most people mix it with fruit. Here is what kale juice provides, its realistic benefits, a recipe that tastes good, and the side effects worth knowing.
Quick answer: Kale juice is rich in vitamin K, vitamin C and the eye-friendly carotenoids lutein and zeaxanthin. A good starter recipe is 3 large kale leaves, 1 green apple, 1 cucumber and ½ lemon. People on warfarin, with kidney stones or with thyroid problems should talk to their doctor before drinking it daily.
Kale Nutrition Facts
| Nutrient (per 100 g raw kale) | Amount | % Daily Value |
|---|---|---|
| Energy | About 35–49 kcal | — |
| Vitamin K | About 390 µg | Over 300% |
| Vitamin C | About 90 mg | About 100% |
| Vitamin A (from beta-carotene) | About 240 µg RAE | About 27% |
| Calcium | About 150 mg | About 12% |
| Potassium | About 350 mg | About 7% |
7 Realistic Benefits of Kale Juice
- Very high in vitamin K, which your body needs for normal blood clotting and bone health (NIH ODS).
- Rich in vitamin C, supporting immune function and collagen formation.
- Lutein and zeaxanthin: kale is one of the best food sources of these carotenoids, which collect in the retina; diets rich in them are linked with lower risk of age-related eye disease.
- Low in calories: a glass of mostly-vegetable kale juice is much lighter than fruit juice.
- Easy way to eat more greens: most adults eat fewer vegetables than recommended.
- Potassium and calcium contribute to your daily mineral intake (though juice is not a major calcium source).
- Plant compounds: kale contains glucosinolates, which are being studied for possible anti-cancer effects in lab research. Human evidence is still limited.
Kale juice does not “detox” your body or melt fat. Its value is nutritional. For a broader look at green juices, see green juice benefits.
Kale Juice Recipe (Not Bitter)
| Prep time | 10 minutes |
| Equipment | Masticating juicer (best) or blender plus strainer |
| Yield | About 1½ cups (350 ml) |
- 3 large kale leaves (about 60 g), stems included
- 1 green apple
- 1 medium cucumber
- ½ lemon, peeled
- 1 cm fresh ginger (optional)
- Wash the kale well; grit hides in curly leaves.
- Roll the leaves into a tight bundle so the juicer can grip them.
- Juice the kale between the apple and cucumber to push the leaves through.
- Finish with lemon and ginger, stir and drink fresh.
Leafy greens juice best in a slow juicer. See our pick of the best juicers for greens. For more combinations, try green juice for weight loss or anti-inflammatory juice.
Types of Kale for Juicing
| Kale type | Taste | Juicing notes |
|---|---|---|
| Curly kale | Peppery, slightly bitter | Most common; wash carefully |
| Lacinato (Tuscan / dinosaur) | Milder, earthy | Flat leaves juice easily; best for beginners |
| Red Russian | Sweet, tender | Mildest flavor |
Side Effects and Who Should Be Careful
- Warfarin and other vitamin K antagonists: kale juice is extremely high in vitamin K, which can reduce the drug’s effect. Keep your vitamin K intake consistent and ask your doctor before starting daily green juice.
- Kidney stones: kale contains oxalate (less than spinach). If you have had calcium oxalate stones, ask your doctor how much is safe.
- Thyroid: kale contains goitrogens. Normal amounts are fine for most people, but those with hypothyroidism or iodine deficiency should not drink large amounts of raw kale juice daily.
- Kidney disease: potassium content may need limiting.
- Digestive upset: start with a small glass.
Kuvings Whole Slow Juicer B6000S
Best for: fresh, nutrient-rich juice from fruits, veggies and leafy greens.
- Slow masticating design keeps juice smooth
- Wide chute fits whole apples
- Also makes smoothies and sorbets
Want more options? See our best masticating juicers and best juicers guides.
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Frequently Asked Questions
Is kale juice better than eating kale?
Not overall. Whole kale keeps the fiber. Juice is useful if you would not otherwise eat greens.
How much kale juice can I drink a day?
A small glass (120–240 ml) a day is reasonable for most healthy adults.
How do I make kale juice taste better?
Add green apple, pineapple, cucumber, lemon and ginger. Lacinato kale is milder than curly kale.
Can I juice kale in a blender?
Yes. Blend with water and fruit, then strain through a nut-milk bag.
