Juicing has become an increasingly popular way to consume more fruits and vegetables. By extracting the juice from produce, you can take in a concentrated dose of vitamins, minerals, and plant compounds in their liquid form. Plus, juicing makes it easy to incorporate a variety of produce into your diet.
When it comes to choosing vegetables to juice, green veggies are some of the healthiest options. Not only are they low in calories, but they also provide a range of beneficial nutrients.
Here’s an overview of some of the top green vegetables that are great for juicing, along with their key nutrients and health benefits.
Kale
Kale is arguably one of the most nutrient-dense green vegetables around. Just one cup (67 grams) of raw kale contains (1):
- 33 calories
- 6 grams of carbohydrates
- 3 grams of protein
- 134% of your daily vitamin A needs
- 206% of your daily vitamin C needs
- 684% of your daily vitamin K needs
- 9% of your daily calcium needs
- 5% of your daily iron needs
Kale is especially high in antioxidants, including quercetin and kaempferol. These compounds have been associated with a lower risk of chronic conditions like heart disease and cancer (2, 3).
Thanks to its stellar nutrient profile, adding kale to your juice delivers a burst of vitamins, minerals, and antioxidants.
Spinach
Like kale, spinach is revered for its impressive lineup of nutrients and antioxidants. Here are the nutrients found in 1 cup (30 grams) of raw spinach (4):
- 7 calories
- 1 gram of carbohydrate
- 1 gram of protein
- 56% of your daily vitamin A needs
- 14% of your daily vitamin C needs
- 1,515% of your daily vitamin K needs
- 3% of your daily calcium needs
- 5% of your daily iron needs
Spinach is especially high in vitamin K, providing over 15 times the daily amount in just one cup (30 grams). Vitamin K plays a central role in bone health and reducing inflammation (5, 6).
Spinach also contains a unique assortment of plant compounds, including lutein, zeaxanthin, and glutathione. These compounds have been linked to improved eye and skin health (7, 8).
Romaine lettuce
Crisp, green romaine lettuce makes the perfect low-calorie base for just about any juice recipe. With just 8 calories per cup (47 grams), you can add several cups of romaine lettuce to your juice without substantially increasing the calorie content (9).
Romaine lettuce also provides (9):
- Vitamin A: 80% of the daily value (DV)
- Vitamin C: 10% of the DV
- Vitamin K: 57% of the DV
- Folate: 10% of the DV
Additionally, romaine lettuce is rich in antioxidants like quercetin, kaempferol, and gallic acid — all of which are linked to health benefits like lower inflammation and heart disease risk (10).
Celery
In addition to water and minimal calories, celery contains an array of vitamins, minerals, and antioxidants. Here is the nutrition profile for 1 cup (101 grams) of chopped celery (11):
- 14 calories
- 3 grams of carbohydrate
- 1 gram of protein
- 5% of your daily vitamin A needs
- 3% of your daily vitamin C needs
- 4% of your daily calcium needs
- 2% of your daily iron needs
The antioxidants in celery include phenolic acids like caffeic acid and ferulic acid. Some research indicates that these compounds may offer protection against cancer, liver damage, and age-related vision issues (12, 13, 14).
With its high water content, celery can add volume and crunch to your juice.
Cucumber
Cucumbers are made up of about 96% water, allowing you to make juices with a low calorie count (15).
A 1-cup (104-gram) serving of sliced cucumber contains just 8 calories along with a small amount of nutrients like vitamin K, magnesium, and potassium (15).
Cucumbers also contain beneficial plant compounds, including cucurbitacins and lignans, which may protect against cancer and heart disease (16).
Thanks to its mild flavor and high water content, cucumber works well in combination with other vegetable juices.
Broccoli
A member of the cruciferous vegetable family, broccoli is brimming with vitamins, minerals, and potent plant compounds. Just 1 cup (91 grams) of broccoli florets contains (17):
- 31 calories
- 6 grams of carbohydrate
- 2 grams of protein
- 116% of your daily vitamin C needs
- 89% of your daily vitamin K needs
- 9% of your daily calcium needs
- 5% of your daily iron needs
What’s more, broccoli provides glucosinolates and isothiocyanates — antioxidants with anticancer effects. Some test-tube studies indicate that glucosinolates and isothiocyanates may suppress tumor growth and prevent the spread of cancer cells (18, 19).
Try combining broccoli with milder juices like cucumber or celery to offset its more bitter flavor.
Green cabbage
Cabbage is a versatile vegetable loaded with vitamins and minerals. It can be steamed, sautéed, roasted, or juiced.
One cup (89 grams) of green cabbage contains just 22 calories, in addition to a good amount of fiber, vitamin C, vitamin K, and manganese (20):
- 93% of your daily vitamin C needs
- 85% of your daily vitamin K needs
- 12% of your daily manganese needs
- 10% of your daily folate needs
It also provides glucosinolates, which may have cancer-fighting properties like those found in broccoli and other cruciferous vegetables (21).
For an extra nutrient boost, try making your juice using a mix of green and purple cabbage.
Asparagus
With its delicate flavor and green spears, asparagus is one of the most popular vegetables for juicing.
One cup (134 grams) of asparagus contains (22):
- 27 calories
- 5 grams of carbohydrate
- 3 grams of protein
- 7% of your daily vitamin A needs
- 13% of your daily folate needs
- 7% of your daily vitamin C needs
- 6% of your daily vitamin E needs
- 4% of your daily vitamin K needs
Asparagus is especially high in antioxidants, including ferulic acid, kaempferol, quercetin, rutin, and isorhamnetin. Test-tube and animal studies link these compounds to health benefits like reduced inflammation, blood sugar levels, and cholesterol levels (23, 24).
For best results, select young, tender asparagus spears and peel the bottom half of the stalks before juicing.
Zucchini
Zucchini is a popular summer squash that can be incorporated into just about any juice recipe. Each 1-cup (124-gram) serving contains (25):
- 19 calories
- 4 grams of carbohydrate
- 2 grams of protein
- 10% of your daily manganese needs
- 7% of your daily vitamin C needs
- 6% of your daily vitamin A needs
- 5% of your daily magnesium needs
Though zucchini has a high water percentage, it contains a wider variety of vitamins and minerals than watermelon or cucumber.
It also provides carotenoids like lutein and zeaxanthin, which may promote eye health and reduce your risk of eye diseases like cataracts and macular degeneration (26).
Swiss chard
Swiss chard has dark, leafy greens and brightly colored stems that range from red to yellow to white. In addition to its impressive vitamin and mineral content, this versatile vegetable provides a variety of health-promoting plant compounds.
One cup (36 grams) of chopped Swiss chard contains just 7 calories, 1 gram of protein, and 1 gram of carbohydrate, as well as (27):
- 214% of your daily vitamin K needs
- 50% of your daily vitamin A needs
- 37% of your daily vitamin C needs
- 4% of your daily calcium needs
- 4% of your daily iron needs
Additionally, the leaves of Swiss chard contain syringic acid, mono- and diglycerides, and carotenoids like beta carotene and lutein (28).
In animal and test-tube studies, these compounds have demonstrated anti-inflammatory, blood-sugar-lowering, and antiviral effects (29, 30).
Collard greens
Collard greens are a dark, leafy green vegetable that delivers a wide array of nutrients for very few calories.
One cup (36 grams) of chopped collard greens contains (31):
- 11 calories
- 2 grams of protein
- 2 grams of carbohydrate
- 268% of your daily vitamin A needs
- 39% of your daily vitamin C needs
- 1,923% of your daily vitamin K needs
They’re also an excellent source of calcium, iron, and magnesium.
In addition to vitamins and minerals, collard greens provide glucosinolates, which may have anticancer properties (32).
Their subtly bitter taste pairs well with fruits like apples or pears.
Beet greens
While beets are likely best known for their reddish-purple roots, the leafy green tops are nutritious and make an excellent addition to vegetable juices.
One cup (144 grams) of beet greens contains (33):
- 39 calories
- 4 grams of protein
- 7 grams of carbohydrate
- 428% of your daily vitamin A needs
- 148% of your daily vitamin C needs
- 1,155% of your daily vitamin K needs
