A Dietitian’s Kiala Greens Review: Is it Worth the TikTok Hype?

First, Bloom was everywhere on social media, but it seems a new greens powder trending on TikTok. Lately every other TikTok ad has been a Kiala Greens review.

The other day my client asked if Kiala Greens is worth the social media hype. After our conversation, I knew they weren’t alone. That is why I decided to write a comprehensive review of Kiala Greens.

Let me introduce myself. I’m Jenn, a performance and wellness registered and licensed dietitian nutritionist based in the Twin Cities, Minnesota. I help active individuals and athletes fuel confidently by using a functional, individual-focused approach to fueling and performance that is both purpose-driven and non-restrictive.

In this review, we’ll explore the claims made by Kiala, its ingredients, and what science says about greens powders. 

Let’s dive in!

What are Kiala Greens

Kiala Greens call themselves TikTok’s fav greens. They believe the supplement market is dominated by products made for men and neglect the “unique” needs of females. So they decided to create a supplement brand that caters to women with “cleaner, healthier-for-you ingredients that don’t compromise on taste.”

Let’s talk about this. Yes, women and men have different nutrition needs based on hormones, lean mass, etc. However, Kiala Greens make a lot of health claims targeted towards women without providing evidence to back their claims…which we will get into later. 

What is in Kiala Greens?

Kiala greens are made up of several different ingredients that have been dehydrated and blended. 

Each container contains 30 servings with a serving being 1 scoop (8.3 g) and costs $49.95 per container. 

To make themselves the self-proclaimed best-tasting greens on the market they sweeten their greens with sucralose. Sucralose is a zero-calorie artificial sweetener made when 3 hydroxyl groups from sucrose (table sugar)  are replaced with chlorine atoms. 

Fun fact: sucralose is 600 times as sweet as sucrose. This is probably why people in reviews are commenting on the sweetness of Kiala Greens. 

Kiala Greens Key Ingredients

Let’s look at the Key ingredients: 

  • Organic Greens Blend: 6 grams per serving of a blend of organic alfalfa grass, organic wheatgrass, organic barley grass, organic lemon juice, organic kale, organic astragalus, organic spirulina, organic oat grass, organic chlorella. 
  • Organic Coconut Water Powder: 500 mg of dried coconut water. 
  • Spectra Antioxidant Blend: 50 mg per serving of a blend of Coffea arabica extract, green tea extract, broccoli sprout, onion extract, apple extract quercetin, tomato, broccoli, camu camu, maltodextrin, acerola extract, acai, turmeric, garlic, basil, oregano, cinnamon, carrot, elderberry, mangosteen, black currant extract, blueberry extract, sweet cherry, raspberry, spinach, chokeberry, kale, blackberry, bilberry extract, brussels sprout, sunflower lecithin. 

I want to state a BIG complaint with proprietary blends, which are the blends of ingredients on a label. The label may tell you the total weight of the blend per serving but it doesn’t state how much of each ingredient there is in the blend. 

That means even if this list of ingredients looks impressive, there is no transparency about how much of EACH ingredient is in a serving. And with a list this long and a small serving size, you get a tiny amount of each ingredient. 

Kiala Greens Flavor Options

Kiala Greens currently has 8 different flavor options which are:

  • Tropical Splash
  • Mixed Berry
  • Lemon Drop
  • Carnival Candy
  • Watermelon Slush
  • Sherbet Swirl
  • Green Apple
  • Strawberry Swirl

They state the taste of their greens is “refreshing, smooth, and full of flavor.” 

Health Claims Made By Kiala Greens

Nutrition Support

Let’s talk about nutrition labels. Typically, I recommend supplements that give us a comprehensive nutrition/supplement panel. Including the amount of calories, carbs, fats, proteins, fiber, and micronutrients per serving. 

To show you what I am talking about I wanted to show you a comparison of Athletic Greens on the left (I am not promoting athletic greens, just wanted to compare another popular brand that is NSF certified) supplement panel vs Kiala Greens on the right.

Kiala greens review label
Kiala greens review label

Kiala greens only tells you how many calories are in their greens but gives no other information. 

As a dietitian, I can’t look at their list of blends of ingredients and tell you how much it is contributing to your fiber and micronutrient intake.  

I can tell you that powdered fruits and vegetables do not replace real fruits and vegetables. It is still unclear how many scoops of dehydrated greens equal servings of fruits and vegetables or what nutrients (like micronutrients/fiber) are lost in the process. 

Reduces Bloating

Just like other greens powder brands, Kiala Greens promises to help improve digestive problems and bloating. However, they don’t provide you with studies or proof that their product will do this. Currently, there is no scientific literature on humans backing this claim…(I’ve looked but you can correct me if I’m wrong. I love to learn)

Could this help you reduce bloating? Possibly. I may help one person’s bloating but cause another person’s bloating. Nutrition is not black and white. We are all unique and need to make informed nutrition decisions based on our body and nutrient needs.  

A possible reason that could be help with bloating is the increase in hydration. Dehydration can lead to constipation which can be a cause of bloating. 

Aids Digestion and Gut Health

Kiala Greens states that their greens help break down food and promote gut health. 

Some green powders contain digestive enzymes and prebiotics or probiotics. As far as I can tell, Kiala does not.

Gut health is a huge topic right now. Unless you have a digestive enzyme deficiency (lactase for example) you don’t need extra digestive enzymes. 

The biggest tip I have for improving gut health is eating enough FIBER. Only 5% of Americans consume the recommended amount of fiber. 

Boosts Energy

Here is what Kiala Greens says about their energy-boosting benefits:  

 Our powdered mix is packed with natural ingredients that provide a sustained energy boost throughout the day, allowing you to stay active and focused without the crash associated with caffeine or sugar-laden drinks. As a result, this can help reset and regulate your sleep cycle for improved rest every night.

My question is how? Calories are energy…a serving of Kiala Greens provides you with 20 calories. That is not going to give you sustained energy. 

What about caffeine? Caffeine can boost energy…Kiala Green contains 12 mg of caffeine, which probably won’t provide much energy. 

Kiala Greens may have energy-boosting ingredients or micronutrients, it is impossible to know if Kiala Greens contain enough of an ingredient to be effective. 

Helps Immunity

Kiala Greens states that its greens are rich in vitamins, minerals,  and antioxidants. 

Once again…they are not transparent about how much of an immune-boosting ingredient is in their greens so we know if it is enough to be effective. 

What we do know is that eating a variety of fruits, vegetables, healthy fats, protein, whole grains, and fiber helps immune health. Which is less costly than green powder.  

Promotes Clear Skin

Kiala Greens states that their greens contain skin-loving nutrients like vitamins A, C, and E and antioxidants. 

I am going to sound like a broken record at this point…Once again, they have not told us how much of those nutrients are in their product or shown evidence that their product promotes clear skin.

Eating a variety of fruits and vegetables and staying hydrated may support skin health. You do not need an expensive powdered drink to do that. 

What is the Price of Kiala Greens?

Price is a huge factor for me, my clients, and probably you. Each of us has to ask: Is the cost worth the potential benefits? Will it help me meet my health goals?  The answer to this is very individualized and a personal choice for each of us. 

Kiala Greens costs $49.95 per container. If you subscribe they give you 25% off to reduce the price to $37.46. At the normal price that means each serving costs $1.67. With a subscription, a single serving costs $1.25. 

Greens powders are advertised to be part of a daily routine. That means you would need 13 containers a year which would cost you $649.35 at the regular cost or $486.98 with the subscription. 

A few things to keep in mind. You have to wait 2 billing cycles to cancel your subscription. So, if the product does not fit into your monthly budget or you don’t like it you would be stuck with paying for it for 2 months. You also can’t return it if you are on a subscription. 

The second thing to keep in mind, if you are not on a subscription and decide you want to return it it has to be unopened and within 15 days. If you do not open it and want to return it, you will be charged a $3 restock fee. 

Pros and Cons of Kiala Greens

There are pros and cons to any greens supplement, including Kiala greens. While it may seem that I have been a bit negative towards the claimed benefits of Kiala Greens, my goal is to give you all the information and let you make an informed decision for yourself. 

Some advantages of Kiala Greens may be worth the cost to you or you may pass them up. It is 100% your choice. 

Pros of Kiala Greens: 

  1. Convenience: If you are on the go and traveling a lot, greens supplements may come in handy if it is difficult to find fresh produce. While they will never fully replace fresh fruits and vegetables, they can help fill a void while you are away. 
  2. Third-Party Tested: Kiala Greens states that their supplements are third-party tested for heavy metals, microbes allergens, and other contaminants to meet FDA purity standards. If you are an athlete who needs to adhere to stricter supplement standards, it is important to know that Kiala Greens is not NSF Sport or Informed-Sport certified. 

Cons of Kiala Greens:

  1. Cost: Greens supplements are costly. You need to decide if there are enough benefits for your health and wellness to invest your hard-earned money into Kiala Greens.
  2. Proprietary Blends and Transparency: If you haven’t gathered, I am not a fan of proprietary blends. They only tell you what is in the formula but do not tell us how much of each ingredient a serving contains. That means we do not know how effective their greens formula is. Kiala Greens also does not give us a comprehensive supplement panel so that we can make decisions based on the amount of energy, micronutrients, macronutrients, and fiber each serving contains. 
  3. Does not replace fruits and vegetables: While greens supplements can be a great convenient safety net for on the go when you don’t know if you’ll be able to find fresh produce…They do not replace fruits and vegetables. The best way to get the nutrients you need for optimal performance and total wellness is to eat a variety of fruits, vegetables, legumes, whole grains, nuts, seeds, healthy fats, and protein. When you eat plant foods in their whole form, you also get fiber. Greens powders are lacking unless a fiber compound is added after processing. 

Final Thoughts 

Kiala Greens has its pros and it also has its cons. It is your choice to decide if Kiala Greens is worth the cost for your performance and wellness goals.

If you are an athlete who has strict supplement rules to follow, I would steer clear of Kiala Greens. 

My best advice is that despite what social media “experts” state, you can’t supplement your way to optimal performance and total wellness. A balanced diet, a healthy relationship with food and your body, and exercise can help you reach your goals.

As a registered dietitian nutritionist (RDN), I help active individuals and athletes fuel confidently by using a functional, individual-focused approach to fueling and performance that is both purpose-driven and non-restrictive. 

I have a passion for helping others achieve their goals and teaching them how to make balanced eating a part of their daily lifestyle.

My goal is to help you elevate your performance and wellness with nutrition, quality sleep, enhanced body confidence, and stress management.

Want to learn more? Schedule a free 15-minute discovery call today!

Registered Dietitian Nutritionist | Website | + posts

Jenn Schmidt is a licensed and board-certified Registered Dietitian Nutritionist based in Minnesota. Her specialty is in performance nutrition and wellness, which focuses on helping individuals fuel, think, and move towards their best selves without compromising their relationship with food. Jenn is passionate about all things food-related and enjoys making complex science easy to understand for her clients and readers.

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