⏱ 5 min totalBanana, Kale, and Avocado Smoothie
Per 1 serving · 717 g · 6 ingredients
of a 2,000 cal day
- Protein6.5g9% of calories
- Carbs41g57% of calories
- Fat11g34% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Banana, Kale, and Avocado Smoothie (717 g) has 257 calories, with 6.5 g of protein, 41 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (57% of calories). It is high in dietary fiber (41% DV), Vitamin A (38% DV) and Vitamin C (106% DV).
High in
20%+ of the daily value
- Dietary fiber41%
- Vitamin A38%
- Vitamin C106%
- Vitamin K403%
- Vitamin B661%
- Folate (B9)41%
Good source of
10–19% of the daily value
- Vitamin E15%
- Thiamine18%
- Riboflavin (B2)17%
- Niacin19%
- Calcium16%
- Zinc10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale
1 medium Banana
¼ fruit Avocado
⅔ tbsp Chia seeds- 🥄1 cup Water
- 🥄1 cup Ice cubes
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (717 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 342 μg | 38% |
| Vitamin C | 96 mg | 106% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 483 μg | 403% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 163 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 163 mg | 16% |
| Iron | 2 mg | 28% |
| Potassium | 1,028 mg | 22% |
| Magnesium | 105 mg | 25% |
| Phosphorus | 183 mg | 26% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 135% |
| Manganese | 1 mg | 44% |
| Selenium | 6 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 78 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,033 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 6 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 257 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Banana, Kale, and Avocado Smoothie?
One serving of Banana, Kale, and Avocado Smoothie (1 serving) has 257 calories, which works out to 36 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Banana, Kale, and Avocado Smoothie high in protein?
Not especially. It has 6.5 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Banana, Kale, and Avocado Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 57% 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, Kale, and Avocado Smoothie?
31 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Banana, Kale, and Avocado Smoothie?
16 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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