Apple Kiwi Superpower Green Smoothie

Apple Kiwi Superpower Green Smoothie

The Spruce / Preethi Venkatram

Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Serving: 1 serving
Yield: 2 cups
Nutrition Facts (per serving)
318 Calories
2g Fat
77g Carbs
8g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving
Calories 318
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 81mg 4%
Total Carbohydrate 77g 28%
Dietary Fiber 15g 55%
Total Sugars 45g
Protein 8g
Vitamin C 254mg 1,270%
Calcium 262mg 20%
Iron 4mg 20%
Potassium 1460mg 31%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This Apple Kiwi Superpower Smoothie will reinvent what it means to say “An apple a day keeps the doctor away.” What’s interesting about the 21st century is that now we know a lot more about why that saying came about. Apples are beneficial for the cardiovascular system, digestion, and are rich in phytonutrient polyphenols that help with blood sugar regulation.

Research published in 2015 indicates that apples lower C-reactive protein (an inflammatory cardiovascular risk marker) and help protect the lungs from both asthma and lung cancer. It’s important to note that many of these benefits are lost in cooking and juicing, so smoothies and consumption of the whole fruit are the best way to go.

Kiwis are another fruit that benefits lung function, and a single fruit contains nearly 100% of the RDA for Vitamin C. Researchers are still trying to figure out what phytonutrients in kiwis manage to protect human DNA, but they do know that these fuzzy little guys manage to do so with a powerful arsenal of antioxidants.

Kale is an anti-inflammatory, anti-cancer nutritional superfood that supports the body’s detoxification pathways. It is the richest source of anti-inflammatory vitamin K in the plant kingdom and provides potent quantities of vitamins A, C, manganese, and numerous other nutrients.

Cilantro is an excellent plant for digestion and is used in heavy metal detoxification.

Ginger rounds out the mix with powerful anti-inflammatory benefits. This little root is warming, provides relief from nausea and gastrointestinal upset, and is beneficial for all forms of arthritis.

"A light, clean super smoothie that isn’t too sweet." —Renae Wilson

Apple Kiwi Superpower Green Smoothie
A Note From Our Recipe Tester


  • 1 medium apple, cored and cut into chunks

  • 1 kiwi, peeled and quartered

  • 2 cups tender kale leaves, chopped

  • 1/2 cup fresh cilantro leaves

  • 1 (1/4-inch) slice fresh ginger, peeled and chopped

  • 1 cup filtered water

Steps to Make It

  1. Gather the ingredients.

    Apple Kiwi Superpower Green Smoothie ingredients

    The Spruce / Preethi Venkatram

  2. In a blender, blend all ingredients until smooth, adding more water if desired.

    blend the smoothie ingredients together

    The Spruce / Preethi Venkatram

  3. Pour into a cup, serve, and enjoy.

    Apple Kiwi Superpower Green Smoothie poured into a glass

    The Spruce / Preethi Venkatram

Article Sources
The Spruce Eats uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Corley J, Kyle JA, Starr JM, McNeill G, Deary IJ. Dietary factors and biomarkers of systemic inflammation in older people: the Lothian Birth Cohort 1936Br J Nutr. 2015;114(7):1088-1098. doi:10.1017/S000711451500210X

  2. Hunter DC, Greenwood J, Zhang J, Skinner MA. Antioxidant and 'natural protective' properties of kiwifruit. Curr Top Med Chem. 2011;11(14):1811-20.  doi:10.2174/156802611796235134

  3. Royston KJ, Tollefsbol TO. The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Curr Pharmacol Rep. 2015;1(1):46-51.  doi:10.1007/s40495-014-0003-9

  4. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-42.