⏱ 2 min totalBanana, Blueberry and Kale Smoothie
Per 1 serving · 507 g · 5 ingredients
of a 2,000 cal day
- Protein8.6g11% of calories
- Carbs54g71% of calories
- Fat6.1g18% of calories
- ✓ Cholesterol free
At a glance
One serving of Banana, Blueberry and Kale Smoothie (507 g) has 278 calories, with 8.6 g of protein, 54 g of carbohydrates and 6.1 g of fat. Most of its energy comes from carbs (71% of calories). It is high in dietary fiber (52% DV), Vitamin A (38% DV) and Vitamin C (115% DV).
High in
20%+ of the daily value
- Dietary fiber52%
- Vitamin A38%
- Vitamin C115%
- Vitamin K412%
- Thiamine21%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin E11%
- Niacin19%
- Pantothenic acid11%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (507 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 341 μg | 38% |
| Vitamin C | 104 mg | 115% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 494 μg | 412% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 130 μg | 33% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 259 mg | 26% |
| Iron | 3 mg | 41% |
| Potassium | 1,341 mg | 29% |
| Magnesium | 166 mg | 40% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 14% |
| Copper | 1 mg | 152% |
| Manganese | 2 mg | 77% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 55 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,026 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 9 g | — |
| Galactose | 0 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 4 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 278 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Banana, Blueberry and Kale Smoothie?
One serving of Banana, Blueberry and Kale Smoothie (1 serving) has 278 calories, which works out to 55 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Banana, Blueberry and Kale Smoothie high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Banana, Blueberry and Kale Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 71% 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, Blueberry and Kale Smoothie?
282 mg per serving.
How much sugar is in Banana, Blueberry and Kale Smoothie?
28 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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