Kale Juice Benefits, Recipes, and How to Make It at Home

julio 03, 2025

If you’re like me and not a big fan of leafy greens like kale, juicing may just be the best alternative. Kale juice packs in all the nutrients and antioxidants. And you can make it tasty by adding other vegetables and fruits. 

It wouldn’t be wrong to call kale a superfood because of the numerous benefits it offers. The vitamins and minerals in it support a wide range of bodily processes. The antioxidants in it help prevent life-threatening diseases. Plus, it’s super low-calorie, and also great for weight loss diets. 

Let’s look at the health benefits of kale in more detail. I’ll also share some easy and delicious recipes along the way and teach you how to juice kale with and without a juicer.

Can You Juice Kale?

Yes, you can juice kale easily and get numerous health benefits this leafy green vegetable offers. In fact, kale is a key ingredient in many green juices, which are more vegetable-dominant and super healthy. 

Juicing kale is a quick and easy solution to add more of it to your diet. Whenever I’m not getting enough greens through my meals, I try to get them through simple yet delicious juice recipes that use kale with a bunch of other ingredients. 

I recommend Tuscan kale, baby kale, and Red Russian for juicing as they’re milder in taste. Curly kale can also be used for juicing, but it has a slightly bitter taste, which can be balanced by the sweetness of fruits. 

Kale Juice Benefits

Kale is a food whose benefits go beyond simple nutrition. Its nutrients and compounds have been extensively studied for their health benefits, ranging from weight management to reducing the risk of chronic diseases. 

Here are the health benefits of kale (which you can also get from juicing it): 

1. Rich in Antioxidants

Kale is an antioxidant powerhouse, as it contains vitamin C, beta carotene, flavonoids, and polyphenols. These antioxidants fight oxidative stress, which is when free radicals in your body damage healthy cells. 

Kale is also rich in quercetin and kaempferol, two flavonoids with proven health benefits. Quercetin, for instance, is anti-inflammatory and anti-cancer and may also help regulate blood pressure. Similarly, a review of existing research found that kaempferol has cancer-fighting properties. 

The vitamin C in kale also fights oxidative stress and helps with the synthesis of collagen in the body. Among leafy greens, kale ranks as one of the richest sources of vitamin C.

2. Good Source of Vitamin K

Kale is also a rich source of Vitamin K, an essential micronutrient that plays a key role in blood clotting and helps prevent excessive bleeding after an injury.

Just a cup of raw kale leaves can provide nearly 94% of the daily recommended amount of vitamin K (80.3 micrograms). 

3. Low Calories, Lots of Nutrients (Good for Weight Loss)

Kale has very low calorie density, meaning it packs fewer calories in a relatively large portion. One cup of raw kale has 8.86 calories. But you’d be surprised by just how many different nutrients are packed in that small number. 

Kale offers carbohydrates (most of which are fiber and very little is sugar), calcium, iron, magnesium, potassium, phosphorus, copper, zinc, vitamin A, C, E, and K, along with a bunch of other compounds. 

In addition, kale has a low glycemic index. It won’t spike your insulin levels abruptly. It’s particularly good for people with diabetes. 

All of this makes kale ideal for a weight loss diet. Consuming kale can provide the many nutrients it contains without the excessive caloric load. That way, you can stay in a calorie deficit, which is the key to losing weight. 

4. High in Beta-Carotene

Kale contains a compound called beta-carotene, which is also abundant in carrots. Our bodies convert beta-carotene into vitamin A, which is used in various bodily functions. 

For instance, vitamin A is crucial for healthy vision, especially in low light. It’s also an important nutrient for pregnant women and breastfeeding moms. 

One cup of kale provides 591 micrograms of beta-carotene. 

5. Anti-Cancer Compounds

Besides quercetin and kaempferol, kale has a couple of other compounds that may help lower the chances of cancer. 

It contains sulphoraphane, a compound that prevents cancer at a molecular level, according to a paper published in Frontiers in Oncology. 

Another substance in kale that has anti-cancer effects is indole-3-carbinol. 

If you’re someone who is considered high risk for cancer, consuming foods like kale that contain disease-fighting compounds may help lower that risk. 

How to Juice Kale at Home

You can juice kale at home with a juicer, I do it regularly. It can be juiced on its own or with other vegetables or fruits. 

A bunch of kale makes about a cup of juice (8 oz or 250 mg). 

Simply assemble your juice following the instructions specific to the model you have. Here’s how I usually make kale juice:

  1. Wash the kale leaves and stems thoroughly under cool running water.

  2. Remove the stems (I skip this step sometimes if I’m using a juicer that handles whole leaves well).

  3. Chop the leaves (this depends on your juicer, as some models like Hurom can take whole kale leaves with stems).  

  4. Add the kale through the juicer's feeding chute. 

  5. Extract the juice into a container or glass. 

You can use any type of juicer to juice kale. However, some models handle leafy greens much better than others.

Which Juicer is Best for Juicing Kale?

A slow juicer is the best choice for juicing kale, as it has a better yield than centrifugal juicers. Also, when you use a slow juicer, most of the nutrients stay intact. In contrast, conventional juicers may damage some of the micronutrients, like certain vitamins and antioxidants. 

For leafy greens like kale, I always prefer a slow or masticating juicer. Since vegetables are not always as juicy as fruits, a slow juicer really shines here. It gently presses out every last drop, so you get more juice with less waste.

Hurom juicers are known for their Slow Squeeze Technology, which helps preserve the nutrient profile of the ingredients. 

Best Kale Juice Recipes

Here are some of my favorite kale juice recipes you can try:

1. Green Power Fusion: Best Kale Juice

This green juice is one of my go-to blends, especially when I need something refreshing and nutrient-dense. It is also favorite among athletes. San Francisco defensive end Nick Bosa includes it in his routine for energy and overall health.

Estimated calories per serving: 210 calories

Ingredients:

  • 1 bunch of celery

  • 2 cups of kale

  • 1 English cucumber

  • 2 limes

  • 1 apple, cored

  • ¼ cup parsley

Instructions:

  1. Wash and prepare ingredients into suitable-sized pieces.

  2. Feed all the ingredients into the hopper of your Hurom juicer.

  3. Extract the juice. 

  4. Add ice cubes, and enjoy. 


2. Kale Citrus Zing: Best Kale Juice for Mornings

This juice combines citrus, kale, and a hint of ginger for a fresh start to the day. Thanks to its high vitamin C concentration, it can also be good for the immune system.

Estimated calories per serving: 85 calories

Ingredients:

  • 1 cup chopped kale

  • 2 oranges, peeled

  • 2 medium carrots

  • 1-inch piece of fresh ginger

  • ½ lemon

Instructions:

  1. Wash everything thoroughly.

  2. Peel oranges and carrots, then chop carrots into manageable pieces.

  3. Feed kale, oranges, carrots, lemon, and ginger through the Hurom juicer.

  4. Serve immediately for optimal freshness.

3. Kale Pineapple Refresher: Great for Hydration

This hydrating juice blends tropical pineapple, crisp cucumber, and kale for a light, refreshing drink. I usually add a bit of mint and lime; they give it a nice, fresh lift that ties everything together.

Estimated calories per serving: 95 calories

Ingredients:

  • 1 cup chopped kale

  • 1 cup pineapple chunks (fresh or canned)

  • 1 medium cucumber

  • ¼ cup fresh mint leaves

  • ½ lime

Instructions:

  1. Wash kale, cucumber, and mint leaves thoroughly.

  2. Chop cucumber and pineapple into smaller pieces.

  3. Juice kale, pineapple, cucumber, lime, and mint leaves using your Hurom juicer.

  4. Add ice cubes or chill in the refrigerator for a couple of hours.

4. Berry Kale Blast: Best Kale Juice Recipe for Kids

Packed with antioxidants and vibrant flavors, this berry and kale combo is perfect for your kids. They wouldn’t even know there’s any kale in the juice, thanks to the sweetness of berries and banana. 

Estimated calories per serving: 110 calories

Ingredients:

  • 1 cup chopped kale

  • ½ cup frozen blueberries (thawed)

  • ½ cup fresh strawberries

  • 1 ripe banana

Instructions:

  1. Wash kale and strawberries thoroughly.

  2. Peel and slice the banana into manageable pieces.

  3. Place kale, blueberries, strawberries, and the banana in the hopper of your Hurom juicer.

  4. Serve immediately. 

5. Kale Sunrise: Best Summer Kale Drink

This one always reminds me of a tropical morning. I blend kale with sweet mango and pineapple, and the fruity flavors really shine through. It’s one of my favorite ways to enjoy kale during the summer.

Estimated calories per serving: 105 calories

Ingredients:

  • 1 cup chopped kale

  • 1 cup mango chunks

  • 1 cup pineapple chunks

  • ½ lemon

  • 1 orange

Instructions:

  1. Wash kale thoroughly.
  2. Prepare the mango and pineapple chunks.
  3. Peel the orange.
  4. Add everything to the hopper of your Hurom juicer.
  5. Stir in lemon and orange juices.
  6. Garnish with mint leaves and serve.

6. Kale Beet Power: Best Kale Detoxer 

A powerful blend of kale and beetroot, this juice supports natural detox and circulation. Beets bring a touch of sweetness and are rich in antioxidants, while kale adds fiber and essential nutrients. It’s a great option when you want to give your body a light, nourishing reset.

Estimated calories per serving: 95 calories

Ingredients:

  • 1 cup chopped kale

  • 1 medium beetroot, peeled and chopped

  • 1 medium green apple, cored and sliced

  • 1-inch piece of ginger

Instructions:

  1. Wash kale, beetroot, apple, and ginger thoroughly.

  2. Peel and chop the beetroot.

  3. Feed all ingredients to your Hurom juicer.

  4. Extract the juice and stir well before serving.

7. Kale Green Goddess

This is the ultimate green juice, made with leafy greens like spinach and kale, along with celery and kiwi. It’s packed with nutrients and naturally low in calories.

It’s one of my personal favorite when I want to shed a few pounds. 

Estimated calories per serving: 75 calories

Ingredients:

  • 1 cup chopped kale

  • 1 cup fresh spinach

  • 2 medium kiwi fruits, peeled and chopped

  • 2 stalks of celery

Instructions:

  1. Wash kale, spinach, and celery thoroughly.

  2. Peel and chop kiwi fruits.

  3. Feed kale, spinach, kiwi, and celery through the Hurom juicer.

  4. Stir juice well to combine.

  5. Serve fresh or store in the refrigerator.

How to Make Kale Juice Without a Juicer?

You can make kale juice without a juicer if you have a blender. All you need to do is add the kale to the blender with a little bit of water and blend it. Then, run the mixture through a nut milk bag or cheesecloth to collect the pulp. 

Here’s the step-by-step process:

  1. Remove the stems of the kale. 

  2. Wash and prepare the kale leaves. 

  3. Chop them down to a smaller size. 

  4. Add two cups of kale leaves and a cup of water to the blender. 

  5. Blend until all the leaves are broken up and integrated with the water. 

  6. Take a container like a bowl or jug and line it with the nut milk bag or cheesecloth. 

  7. Pour the mixture from the blender into the container. 

  8. Now, gather up the bag or cheesecloth and squeeze it tightly so that all of the juice is extracted from it. 

  9. Pour the juice into a glass and enjoy!


However, this is not the most efficient way to juice kale, as blenders, much like centrifugal juicers, may not keep all nutrients intact. Still, it’s an alternate way to get kale juice if you don’t have a juicer. 

Tips for Juicing Kale

Here are some helpful tips to make kale juicing a breeze:

  • Wash your kale thoroughly: Whether you’ve bought fresh kale from the farmer’s market or packaged from a grocery store, make sure to wash it thoroughly multiple times (and I mean thoroughly).

  • Include the stems for even more nutrition: I like adding the stems to the juicer, too as they’re full of nutrients. Just keep in mind that stems are actually bitter than leaves, so they may influence the taste. 

  • Add other vegetables and fruits: Kale juice on its own is not the tastiest. So I recommend mixing in other vegetables or fruits, like the ones I mentioned in the recipes above. It makes the flavor more enjoyable and adds extra nutrients too.

 

  • Feed kale between harder produce: When using a centrifugal juicer, feed kale leaves between hard ingredients like apples or pineapples. This will help push the greens through effectively. This, of course, isn’t an issue in masticating juicers. 

  • Drink the juice immediately or store properly: For the best taste and nutrient retention, drink the juice immediately or store it properly in an airtight container in the refrigerator. Check out our tips for storing fresh juice. 

Go Kale!

If you’re not already consuming kale juice, it’s now a good time to start. This leafy green veggie is nutritious but also low-calorie, so you can have it guilt-free. Plus, you get benefits like disease prevention with powerful antioxidants. 

At Hurom, we’re all about making healthy habits easier. Our slow juicers are designed to retain the nutritional value of ingredients like kale while turning them into a smooth, refreshing glass of juice.

Pick a Hurom slow juicer that works best for you and get on the kale juicing bandwagon!

FAQs

How do you make kale juice?

You can make kale juice with a juicer or blender. The former is a better choice as it’s convenient and requires minimal effort. Both centrifugal and slow juicers can produce kale juice. However, slow juicers have a better output. 

Simply wash the kale, feed it through the juicer with any other ingredients in your juice recipe, and voila, you have a nutritious glass of kale juice. 

What type of kale is best for juicing? 

Tuscan, curly, Red Russian, and baby kale are the best for juicing. These varieties have a slightly milder taste than others that tend to be bitter. 

What is kale juice good for?

Kale juice is an excellent source of vitamins, minerals, and antioxidants that support overall health. It’s especially rich in vitamin C and vitamin K, and it contains beta-carotene, which the body converts into vitamin A. It also provides calcium, magnesium, potassium, and zinc, all of which play a role in bone health, muscle function, and immune support.

Most importantly, kale juice will give you important antioxidants that prevent oxidation and reduce the risk of chronic diseases like cancer. 

Is kale anti-aging?

Yes, kale is an anti-aging food that fights free radicals, which are associated with aging. The polyphenols, flavonoids, beta-carotene, and vitamin C in kale have an antioxidant effect, which may help slow down aging, including the aging of skin texture. 

In fact, kale extract is a popular ingredient in organic skincare products that reduce fine lines and wrinkles. 

What to mix with kale for juice?

Kale works well with a variety of other ingredients for juicing. You can mix kale with other leafy greens, kiwis, apples, carrots, beets, and citrus fruits. 

If you want low-calorie kale juice, follow the 80/20 rule of juicing and ensure 80% of the ingredients are vegetables, including kale. On the other hand, if you want to mask the taste of kale completely, lean more on fruits like oranges, pineapples, lemons, and apples. 

Is it good to drink kale juice every day?

Yes, drinking kale juice every day can be good, as long as it’s part of a well-rounded diet with other whole foods. It can provide micronutrients that have various proven health benefits. Besides juice, also try incorporating whole vegetables in your diet so you can get your fiber fix. 

Who should not drink kale juice?

People taking blood thinners, such as warfarin, should be cautious with kale juice. Kale is high in vitamin K, which can interfere with how these medications work by promoting blood clotting. If you're on blood thinners, it's important to consult your doctor before adding vitamin K-rich foods or juices to your diet.

Can you add kale to a smoothie?

Yes, you can add kale to most smoothies. In fact, it’s a great way to add kale to your diet, as the slightly bitter flavor of kale will easily be overpowered by the flavor of fruits in the smoothie. You can add kale to berry or mango smoothies.