In this article I have gathered the best greens for smoothies.
When a worked in a smoothie/juice I fell in love with making smoothies. Especially veggie smoothies.
Now that was a while ago and a since then the choices have exploded in quantity and variety.
So I refreshed my knowledge with a few days of research as well as a long conversation with my friend who is a nutrition specialist, in order to get as much info as possible on the subject.
Smoothies are a fantastic way to pack in your daily dose of fruits and vegetables. But when it comes to greens, which ones are the best for your smoothies? In this article, we’ll explore the best greens for smoothies, from fresh to frozen, and even powdered options.
Looking for the best blender to mix up these greens? Check out our article on Best blenders for green smoothies.
Best Greens For Smoothies
And Their Benefits
Poppy’s favorite, this leafy green is packed with vitamins and minerals, including iron, calcium, and magnesium. It’s a popular choice for smoothies due to its mild flavor and high nutrient content.
The versatility of spinach allows it to blend seamlessly with various fruits and vegetables, making it a staple in many smoothie recipes.
Known for its health benefits, kale adds a slightly bitter but nutrient-rich element to smoothies.
It’s a powerhouse of antioxidants and vitamins A, C, and K. Its robust flavor can be balanced with sweet fruits like bananas or berries, making it a nutritious addition to your smoothie.
This green is rich in vitamins A, C, and K, and is a good source of magnesium, potassium, and iron. It has a slightly salty flavor and blends well in smoothies. Swiss chard can add a vibrant color to your smoothie while boosting its nutritional profile.
Similar to kale, collard greens have a slightly bitter taste. They are rich in vitamins A, C, and K, and are a good source of calcium. Collard greens can be a great addition to your smoothie if you’re looking for a nutrient-dense ingredient with a distinct flavor.
You are probably familiar with this one from asian cuisine. Also known as Chinese cabbage, bok choy is packed with vitamins and fiber.
It has a mild taste and blends well in smoothies. Bok choy can add a unique twist to your smoothie, providing a refreshing flavor while contributing to your daily nutrient intake.
While technically a fruit, avocado is often used in green smoothies for its creamy texture and healthy fats. It’s rich in monounsaturated fats, which are heart-healthy, and it also provides a good amount of vitamin K, vitamin E, and fiber. Adding avocado to your smoothie can make it more satisfying and filling.
This vegetable is a great source of fiber and beneficial plant compounds. It has a mild taste and blends well in smoothies.
Cauliflower can add a creamy texture to your smoothie without adding a lot of calories, making it a great choice for those watching their calorie intake.
Sweet potatoes add a vibrant orange color and creamy texture to smoothies. They are rich in vitamin A, vitamin C, and fiber. Cooking them before adding to the blender can enhance their sweetness, making them a great addition to any healthy smoothie mixes.
Beets add a gorgeous pink color and earthy, slightly sweet notes to smoothies. They are also packed with nutrients, including folate, manganese, and potassium.
Beets can add a unique flavor and vibrant color to your smoothie, making it as appealing to the eye as it is to the palate.
Green peas are among the best frozen vegetables for smoothies. They add a nice green color without the need for leafy greens. They are also a good source of protein, fiber, and various vitamins and minerals, making them a nutritious addition to your smoothie.
This green is high in vitamins A, K, and C. It has a mild flavor and adds a refreshing touch to smoothies. Romaine lettuce can add a crisp, refreshing flavor to your smoothie, making it a great choice for a light and refreshing drink.
You might not know this ( I did not ) but the leafy tops of beets are both edible and packed with nutrients. They have a flavor similar to Swiss chard and can be used in smoothies. Beet greens can add a unique flavor to your smoothie while boosting its nutritional profile.
Don’t throw away the tops of your carrots! They can be used in smoothies for an extra nutrient boost.
Carrot tops are rich in vitamins A, C, and K, and also contain a good amount of calcium and iron. Their slightly bitter flavor can be balanced with sweet fruits, adding a unique twist to your smoothie. A great addition to your Smoothie and fruit recipes.
Celery adds a refreshing taste to smoothies and is a good source of vitamins A, K, and C. It also contains a good amount of fiber and water, making it a hydrating addition to your smoothie. Its crisp flavor can add a refreshing note to your smoothie, especially when paired with sweet fruits.
Zucchini has a mild taste and is virtually unrecognizable in smoothies. It’s a great choice for adding extra nutrients without altering the flavor too much.
Zucchini is low in calories but high in fiber, making it a great addition to smoothies for those looking to maintain a healthy weight.
Best Veggies For Every Categorie
So now that you know which vegetables are out there let’s see in what category each one excells.
Best Veggies for Fruit Smoothies
When it comes to fruit smoothies, spinach and kale are the top choices. Spinach, with its mild flavor, blends well with almost any fruit. Kale, on the other hand, is a bit more robust but is packed with nutrients.
For a twist, try adding cucumber or zucchini, both of which add a refreshing touch without overpowering the fruit flavors. ( The taste of cucumber does drown quite easily though )
- Spinach: High in vitamins A, C, and K, as well as magnesium, iron, and manganese. Its mild flavor blends well with almost any fruit.
- Kale: Packed with vitamins A, K, and C, and a good source of calcium for bone health.
- Cucumber: High in hydration and vitamin K. Adds a refreshing touch to your smoothie.
- Zucchini: Rich in vitamins A and C, and potassium. It’s also low in calories and high in fiber.
Best Fresh Greens for Smoothies
Fresh spinach and kale are the go-to options for many smoothie lovers. However, don’t overlook other fresh greens like Swiss chard and Romaine lettuce. Swiss chard has a slightly sweet taste, while romaine lettuce is mild and high in vitamin A.
- Spinach: Rich in vitamins A, C, K, and several B vitamins. It’s also high in iron and calcium.
- Kale: A nutrient powerhouse, kale is high in vitamins A, C, K, and B6. It’s also rich in minerals like calcium, copper, potassium, and magnesium.
- Swiss Chard: Packed with vitamins A, K, and C, as well as magnesium, iron, and dietary fiber.
- Romaine Lettuce: High in vitamin A and a good source of hydration.
Best Frozen Vegetables for Smoothies
Frozen spinach and kale are convenient and nutritious. But have you considered frozen peas or broccoli? Both are high in vitamins and fiber. So if you haven’t thought about them yet, you should definitely start.
These greens are not only in every supermarket but they are also very cheap most of the time.
Plus, their natural sweetness can enhance the overall flavor of your smoothie.
- Frozen Spinach: Retains most of its high vitamin A and K content even when frozen.
- Frozen Kale: Like spinach, frozen kale retains most of its nutrients, including vitamins A, C, and K.
- Frozen Peas: High in vitamins A, C, and K, as well as fiber and protein.
- Frozen Broccoli: Packed with vitamins A, C, and K, as well as fiber.
Best Veggies for Toddler Smoothies
When making smoothies for toddlers, it’s best to stick with mild-tasting veggies. Spinach and avocado are excellent choices.
Avocado adds creaminess to the smoothie, while spinach provides essential nutrients without altering the taste too much.
( And yes I know avocado is a fruit so I apologies in advance, please don’t email me about that )
- Spinach: High in iron and calcium, which are essential for a toddler’s growth and development.
- Avocado: Packed with healthy fats that are essential for brain development. It also adds creaminess to the smoothie.
Best Powdered Greens for Smoothies
Powdered greens like spirulina, wheatgrass, and chlorella are packed with nutrients and are an excellent addition to smoothies. They’re especially handy when fresh greens are not available.
The downside to powdered greens is that they can be kinda expensive so try and buy them when they are on sale or buy it in bulk with friends.
- Spirulina: A type of blue-green algae that’s incredibly high in protein and a good source of antioxidants, B-vitamins, and other nutrients.
- Wheatgrass: High in vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids.
- Chlorella: A type of algae that’s rich in many nutrients, including protein, vitamin B12, iron, vitamin C, and omega-3s.
Best Tasting Greens for Smoothies
For the best tasting greens, you can’t go wrong with spinach. Its mild flavor makes it versatile for any smoothie. For a slightly peppery kick, try adding some arugula.
- Spinach: Its mild flavor makes it versatile for any smoothie. It’s also packed with vitamins A, C, and K, as well as magnesium, iron, and manganese.
- Arugula: This leafy green has a peppery flavor that can add a kick to your smoothie. It’s also high in calcium, potassium, folate, and Vitamins C, K, and A.
Best Leafy Greens for Smoothies
When it comes to leafy greens, spinach and kale take the top spots. However, other leafy greens like collard greens and beet greens are also excellent choices. They’re packed with nutrients and add a unique flavor to your smoothies.
- Spinach: High in vitamins A, C, and K, as well as magnesium, iron, and manganese. Its mild flavor makes it a great addition to any smoothie.
- Kale: Packed with vitamins A, K, and C, and a good source of calcium for bone health.
- Collard Greens: High in Vitamin A, C, and K, and also a good source of calcium, iron, and fiber.
- Beet Greens: These are high in potassium, calcium, riboflavin, fiber, and vitamins A and K. They also contain a good amount of protein.
Remember, the best greens for your smoothies are the ones you enjoy the most. So don’t be afraid to experiment and find your perfect blend. Happy blending!
How To Get your daily vegetables in a smoothie?
Getting your daily vegetables in a smoothie is easy. Just add a handful of your favorite greens and some fruit for sweetness, a liquid base like milk or water, and blend. You can also add extras like seeds, nuts, or protein powder for added nutrition.
Which leafy greens are best for smoothies?
Spinach and kale are the most popular leafy greens for smoothies due to their high nutrient content and versatility. However, other leafy greens like Swiss chard, collard greens, and romaine lettuce are also excellent choices.
What are the healthiest greens to blend?
The healthiest greens to blend are those with the most nutrients. Spinach and kale are top choices, but don’t overlook others like Swiss chard, collard greens, and beet greens. These greens are rich in vitamins A, C, K, and many other essential nutrients.
As a general rule; Any greens are better than no greens.
Is spinach or kale better for smoothies?
I would choose spinach, both spinach and kale are excellent for smoothies. Spinach has a milder flavor, making it a good choice for those new to green smoothies. Kale, on the other hand, has a stronger flavor but is packed with even more nutrients.
Do greens lose nutrients when blended?
Practically No. Blending greens can cause a slight decrease in some nutrients due to exposure to oxygen, a process known as oxidation. However, the loss is minimal, and blended greens still provide a wealth of nutrients.
Is it OK to drink green smoothies every day?
Yes, it’s okay to drink green smoothies every day as long as you maintain a balanced diet. Green smoothies are a great way to get your daily dose of fruits and veggies, but they shouldn’t replace whole foods entirely.
Which greens should not be eaten raw?
Most greens can be eaten raw, but some, like kale and collard greens, can be a bit tough in their raw state. Lightly steaming these greens before adding them to your smoothie can make them easier to blend and digest.
Now its time to get out there and start blending. The only way to know which greens you will like is to try them out yourself.
If you are looking for an all round blender that won’t break the bank, this is the one I have used a lot: