Best Vegetables for Smoothies

Strangely to many, vegetable rich smoothies do not change the taste of your smoothies. Adding vegetables to your smoothies will not significantly alter its taste or cause your smoothies to be bitter or bland. Vegetables are very beneficial to health and can help you reach your weight loss goals with ease as they are also very low in calories. Almost all kinds of vegetables work wells with smoothies but it may be incredibly useful if you knew the best vegetables for smoothies; especially, if you’re just starting your smoothie diet journey. Not all vegetables taste the same or offer the same nutritional content. Hence, I will be sharing a list of well-known nutrient dense vegetables that works well in smoothies.

Leafy Greens

Leafy GreensSpinach has a mild taste and is one of the most used vegetables in smoothies. It is full with antioxidants, iron, fiber, calcium, minerals and vitamins. Spinach maintains blood sugar levels, reduces inflammation, fights cancer and supports heart, skin, bone, hair and brain health. It also helps with detoxification and has anti-aging properties. It is super low in calories. There are only 23 calories in 100 grams of spinach.
Lettuce are soft, moist and a good source of vitamin A, vitamin C and vitamin K. It is a great anti-inflammatory agent, lowers cholesterol, fights cancer, aids with digestion and promotes eye and heart health. There are various kinds of lettuce. Generally, lettuce has a mild taste, so the taste will be hidden in your smoothies. Lettuce are also really low in calories. Typically, lettuce weighing 100 grams has 15 calories.
Swiss chard is high in vitamin K, vitamin A, vitamin C, dietary fiber and iron. It is known to cleanse the digestive system, slows aging process, regulates blood sugar, prevents cancer and supports heart, brain and bone health. Swiss chard leaves are somewhat bitter and have a strong earthy taste. There are 19 calories per 100 grams of Swiss chard.
Beet greens are super high in vitamin C, vitamin K, protein, vitamin A, antioxidants and dietary fiber. Beet greens boost your immune system, protect against Alzheimer, fight cancer, promote eye health and support skin, bone, teeth and heart health. Beet greens have a higher nutritional value than beetroot. Beet greens are earthy and bitter in taste. There are 22 calories in 100 grams of beet greens.
Parsley is another great green to use in smoothies. Although, it may be seen by many as a herb or seasoning for meals. It contains antioxidants, vitamin K, vitamin C, vitamin A and folic acid.  It helps to maintain blood sugar, slows aging process, prevents tumor, aids in eliminating body fluids, cleans the blood, reduces blood pressure levels and supports kidney health. Parsley tastes mildly bitter and zesty. There are 36 calories in parsley weighing 100 grams.
Collard greens are known for aiding in detoxification, digestion, promoting healthy cholesterol levels and fight inflammation and cancer. Collard greens are packed with vitamin A, vitamin, C, vitamin K, fiber, iron and calcium. It has a tangy and sometimes bitter taste. There are 30 calories in 100 grams of collard greens.
Dandelion greens act as a mild laxative, great for detoxification, support kidney and liver, control inflammation, fight cancer, improve skin, hair and nails. It is high in fiber, vitamin C, vitamin A, calcium, iron, manganese and potassium. It has a mild earthy and slightly bitter taste. 100 grams of dandelion greens has 45 calories.

Cabbage Family

Cabbage FamilyKale is known to be one of the most nutrient dense vegetable. It is an excellent source of antioxidants, fiber, iron, vitamin A, vitamin C and potassium. Kale is good for detoxing the body, helps to fight cancer, prevents bone damage, aids in digestion and supports eye, skin, heart and immune system health. I always admire the appearance of kale, I find them to be very pretty with its smooth and crispy leaves, though very bitter in taste. Despite its taste it is one of the most used vegetables in smoothies. 100 grams of kale is only 50 calories.
Bok Choy has many health benefits and is also nutrient dense. It is great for reducing inflammation, enhancing immune system, treating and preventing cancer, promoting eye and heart health and improving skin, bone and hair. It is rich in vitamin A, vitamin C and vitamin K. Bok choy is mild in taste and slightly bitter. There are 13 calories in 100 grams of bok choy.
Cabbage boosts immune system, supports bone and gut health, reduces inflammation, reduces cardiovascular disease, prevents cancer and fights Alzheimer disease. It is rich in vitamin A, vitamin C, vitamin K, dietary fiber and iron. Cabbage has a mild bitter taste. Cabbage weighing 100 grams has 25 calories.
Broccoli is a nutrient dense vegetable which is high in plant-based protein, fiber, vitamin A, Vitamin K, Vitamin C. It resembles really small group of trees. Broccoli is said to prevent cancer, regulates blood sugar levels, maintains eyesight, supports skin health, supports bone health, slows aging, lowers cholesterol, aids in digestion and increases metabolism. Broccoli has a slightly bitter taste. It contains 34 calories per 100 grams.

Root Vegetables

Root FamilyCarrot is known for supporting eye health, anti-oxidant properties (beta carotene), reducing heart disease, fighting cancer and supporting skin health. Great source of beta carotene, fiber, vitamin A and vitamin K. Carrot has a sweet earthy taste which adds flavor to smoothies. It also gives smoothies a good texture. 100 grams of carrot is surprisingly only 41 calories.
Beetroot helps to lower hypertension, fights cancer, reduces inflammation, detoxes the blood, slows aging and supports heart health. Beet root are high in folate, manganese, potassium, lycopene, antioxidants, nitrates, vitamin C, iron and fiber. It has an earthy taste. 100 grams of beetroot has 43 calories.

Fruit Vegetables

Fruit Vegetables

Cucumber consists of a lot of water. It has cancer fighting antioxidants, good for body detoxification, improves digestion and supports skin and heart health. It is a good source of pantothenic acid, vitamin A, magnesium, phosphorus and manganese. Cucumber has a light watery taste with its green skin being a little bitter. 100 grams of cucumber has only 15 calories.
Avocado is actually considered a fruit. But because of its look and its taste I’ve added it to the vegetable list. It is high in healthy fat, good source of potassium, fiber, vitamins and folate. It improves heart health, prevents cancer, fights diabetes, aids in digestion and weight management, reduces cholesterol and promotes healthy skin, hair and eyes. Avocado is buttery and smooth and does not taste bitter or sweet. It makes smoothies very creamy. Avocado weighing 100 grams has 160 calories.

Stalk Vegetables

Stalk VegetablesCelery aids in digestion, lowers cholesterol, reduces inflammation, treats blood pressure, supports liver health and fights infection. Celery has a high water content and is fresh and bland in taste. Celery contains vitamin K, folate, vitamin A, potassium and dietary fiber. There are 16 calories in 100 grams of celery.
Asparagus is a good source of potassium, vitamin B, vitamin A, folate, vitamin C and vitamin K. Asparagus helps to reduce blood pressure, prevents cancer, aids in digestion, slows aging process and fights cancer, asthma, arthritis and autoimmune diseases. It taste very mild and earthy. Asparagus has 20 calories per 100 grams.

Some types of vegetables work great in smoothies. Although, leafy green vegetables are mostly used in smoothies, one can add difficult kinds of vegetables to their smoothies (according to their preferred taste). Do keep in mind though not to include vegetables that has a high starch content as this may hinder your weight loss progress and may taste really harsh, making it hard to consume. Adding leafy green vegetables to smoothies encourages weight loss, since they are very low in calories, high in fiber and energy.

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2 thoughts on “Best Vegetables for Smoothies

  1. Thanks much for this breakdown, Sara – very thorough and handy. I’d always liked bokchoi in my smoothies, but had left them out for years because I assumed they were too high in starch and calories – now I know better and will put them back in rotation. I’ve my own serious smoothie tricks, since I drink them often, and use them along with the 5 – 2 Fast. On Feast days I drink rich smoothies with kale or spinach and nuts, avocado, lime, pineapple, raw honey, kafir and almond milk, while on Fast days I drink skinny smoothies with no avocado, nuts, honey or pineapple, and leaner greens like Chard. There are many ingredients, so I use some shortcuts.

    I’m eager to dig further into your site and tips, to find ways to improve my great health drinks. I do have one question a bit off topic. Do you ever add additional fiber with cilium or other fiber supplements?

    1. Glad you liked the article Steve. I have done the 5:2 fast before and on fast days I would drink only smoothies totally 500 calories. Now, I do 16:8 intermittent fasting. Anyways 🙂 ….yes, I have used additional fiber in my smoothies, Psyllium Husk Powder. However, I have not used any fiber supplements with calcium. If you have any additional questions, do ask.

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