Which Type of Kale is Best for Juicing? A Complete Guide

Kale is a nutritional powerhouse, packed with vitamins K, A, and C. But with several varieties available, you might wonder which type of kale is best for juicing to achieve the best taste and nutritional benefits.

Quick Summary

This guide compares the best kale varieties for juicing, focusing on flavor, texture, and yield. It helps users select the ideal option for their recipes, and offers tips on preparation and ingredient pairings.

Key Points

• Lacinato Kale for Mildness: Choose lacinato kale for a milder, sweeter juice.

• Curly Kale for Potency: Opt for curly kale for a classic, robust flavor.

• Baby Kale for Convenience: Use baby kale for the mildest flavor and easiest preparation.

• Maximize Yield: Roll fibrous curly kale leaves and alternate ingredients.

• Pair with Fruit: Balance bitterness with sweeter fruits.

• High-Yield Juicers: Masticating juicers are more efficient for leafy greens.

Understanding the Most Popular Kale Varieties for Juicing

Not all kale is created equal, especially when it comes to juicing. While all varieties are nutrient-dense, their distinct flavors and textures can dramatically affect the outcome of your juice. The most common varieties are curly kale, lacinato (or dinosaur) kale, and baby kale. Choosing the right one depends on your personal preference for flavor intensity and the texture you prefer in your juice.

Curly Kale

Curly kale is the most widely available variety in grocery stores. Its leaves are fibrous, with a signature tight, ruffled texture. For juicing, this variety can be slightly more pungent and bitter than other types, but it also provides a robust, classic "green" flavor. Due to its toughness, it requires a little extra preparation to get the most juice out of it. When using a centrifugal juicer, it's best to tightly roll the leaves into a ball to maximize the yield.

Lacinato Kale (Dinosaur or Tuscan Kale)

Also known as dinosaur or Tuscan kale, lacinato kale has long, dark blue-green, flat leaves with a pebbly texture. Compared to its curly counterpart, lacinato kale is milder and slightly sweeter, making it an excellent choice for those new to juicing or sensitive to bitterness. Its leaves are also more tender, making them easier to process in both masticating and centrifugal juicers, often resulting in a smoother juice.

Baby Kale

As the name suggests, baby kale consists of young kale leaves harvested early. These leaves are smaller, more tender, and have a much milder, sweeter flavor than mature kale. Baby kale is fantastic for juicing because it's less bitter and requires no tedious stem removal. It blends easily and pairs well with fruits without overpowering the overall flavor. The nutrient density is comparable to mature kale, making it a convenient and effective option.

Red Russian Kale

Red Russian kale is another variety worth considering. It features flat, green, oak-shaped leaves with reddish-purple stems. Like baby kale, it is often described as sweeter and less bitter than curly kale. This makes it a great choice for juicing, especially if you prefer a less intense green flavor. The stems are less fibrous than curly kale's and can be juiced along with the leaves.

Comparison of Kale Varieties for Juicing

Characteristic	Curly Kale	Lacinato Kale	Baby Kale	Red Russian Kale
Flavor	Strong, slightly bitter, and peppery	Mild, slightly sweet, and earthy	Very mild and sweet	Mild, with sweet undertones
Texture	Fibrous and tough	Tender and delicate	Very tender and soft	Tender with soft leaves
Juice Yield	Good yield, can be improved by rolling leaves	Excellent yield due to tender leaves	Excellent yield, especially in masticating juicers	Excellent yield
Best For	Juicers who prefer a potent, classic kale taste	Beginners and those who prefer a mild flavor	Quick, easy juicing with a subtle taste	Smoothies and sweeter green juices
Preparation	Roll leaves tightly for better juicing	Easy to juice, less prep needed	Minimal prep, no stem removal	Easy to prep; can juice stems

Which kale variety provides the highest nutrients for juicing?

While all kale varieties are highly nutritious, Lacinato kale (Toscano) has been shown in some studies to have the highest concentrations of specific phytochemicals like beta-carotene, an antioxidant that the body converts into Vitamin A. However, the nutrient content can be influenced by many factors, including the soil, season, and how the kale is grown. All types of kale are excellent sources of Vitamin K, Vitamin C, and other essential minerals. When juicing, the key is to use fresh, high-quality produce to maximize the nutritional benefits.

Tips for Perfect Kale Juice Every Time

To get the best results, consider these pro tips for juicing kale:

• Wash thoroughly: Kale, especially curly kale, can trap a lot of dirt in its leaves. Wash it under running water or soak it in a bowl with a splash of vinegar.
• Alternate ingredients: If you're using a masticating juicer, alternate feeding soft ingredients like kale with harder ones like apples or carrots. This helps push the pulp through and maximizes your yield.
• Add fruits for balance: If you find the kale flavor too strong, add sweet or tart fruits like green apples, lemons, oranges, or pineapples to balance the flavor.
• Choose the right juicer: Masticating juicers are generally better for leafy greens like kale as they produce a higher yield and better nutrient retention than centrifugal juicers.
• Include the stems: For varieties like lacinato and red russian kale, the stems are less fibrous and can be juiced along with the leaves, adding more nutrients and volume.

Conclusion: Choosing the Right Kale for You

Ultimately, the best type of kale for juicing depends on your palate and preferences. If you're looking for a potent, classic kale flavor and don't mind a bit of bitterness, curly kale is a solid, readily available choice. For a milder, sweeter, and smoother juice, lacinato kale is an excellent alternative. If convenience is your priority, baby kale offers a subtle flavor and requires minimal preparation. All varieties deliver a substantial nutritional boost, so feel free to experiment with different types and combinations to find your perfect green juice recipe. The most important step is simply incorporating this superfood into your diet regularly.

Juice Recipe Example: Mild Green Tonic

For a delicious, balanced green juice, try this recipe featuring lacinato kale:

Ingredients:

• 1 bunch lacinato kale
• 1 cucumber
• 2 green apples
• 1 lemon, peeled
• 1 inch piece of ginger

Instructions:

1. Wash all produce thoroughly.
2. Cut ingredients to fit your juicer's feed tube.
3. Alternate feeding the kale, cucumber, apples, lemon, and ginger into the juicer.
4. Stir the juice and serve immediately for optimal freshness.

Considerations and Recommendations

It's important to remember that while juicing offers a concentrated dose of vitamins and minerals, it removes most of the fiber. Including whole, raw kale in your diet through salads or smoothies is also beneficial for digestive health. For those taking blood thinners like warfarin, be mindful of kale's high vitamin K content and consult a doctor before making significant changes to your consumption. By understanding the nuances of each variety and preparing it properly, you can enjoy a vibrant, nutrient-packed kale juice every time.

Frequently Asked Questions

Is lacinato kale better for juicing than curly kale?

Lacinato kale is often considered better for juicing, especially for beginners, because it has a milder, sweeter flavor and a more tender texture that yields a smoother juice.

Can I juice the stems of kale?

Yes, you can juice the stems. For lacinato and baby kale, the stems are more tender. For curly kale, they are tougher and can add bitterness, but are still perfectly fine to juice.

Does juicing kale remove all the nutrients?

No, juicing extracts the vitamins, minerals, and antioxidants from the kale. It does, however, remove most of the fiber.

How do I make my kale juice taste less bitter?

To reduce bitterness, you can use a milder kale variety like lacinato or baby kale. Adding sweeter ingredients such as green apple, lemon, or pineapple will also help to balance the flavor.

How long can I store homemade kale juice?

Fresh kale juice is best consumed immediately for maximum nutritional value. You can store it in an airtight glass container in the refrigerator for up to 24-72 hours, but note that nutrient content will decrease over time.

Is baby kale as nutritious as regular kale for juicing?

Yes, baby kale is very comparable in nutritional value to mature kale. The main difference is its milder flavor and more tender texture.

What kind of juicer works best for kale?

Masticating (slow) juicers are highly effective for leafy greens like kale. They produce a higher juice yield and are better at preserving nutrients compared to faster centrifugal juicers.