⏱ 5 min totalBanana and Berries Smoothie
Per 1 serving · 492 g · 8 ingredients
of a 2,000 cal day
- Protein30g30% of calories
- Carbs52g51% of calories
- Fat8.6g19% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Banana and Berries Smoothie (492 g) has 391 calories, with 30 g of protein, 52 g of carbohydrates and 8.6 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (60% DV), dietary fiber (44% DV) and Vitamin C (34% DV).
High in
20%+ of the daily value
- Protein60%
- Dietary fiber44%
- Vitamin C34%
- Vitamin K129%
- Vitamin B638%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Vitamin A16%
- Thiamine12%
- Riboflavin (B2)11%
- Niacin16%
- Pantothenic acid11%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Almond milk- 🥄1 scoop (30g) Whey protein powder
1 medium Banana
2 tbsp Blueberries
2 tbsp Blackberries
3 tbsp Raspberries
1 cup Spinach
½ oz Chia seeds
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (492 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 147 μg | 16% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 154 μg | 129% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 436 mg | 44% |
| Iron | 4 mg | 50% |
| Potassium | 906 mg | 19% |
| Magnesium | 113 mg | 27% |
| Phosphorus | 175 mg | 25% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 53% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 1,750 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 8 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 6 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 391 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Banana and Berries Smoothie?
One serving of Banana and Berries Smoothie (1 serving) has 391 calories, which works out to 80 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Banana and Berries Smoothie high in protein?
Yes. It has 30 g of protein per serving, and 30% of its calories come from protein (7.7 g of protein per 100 calories).
Is Banana and Berries Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Banana and Berries Smoothie?
233 mg per serving.
How much sugar is in Banana and Berries Smoothie?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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