⏱ 7 min totalBerry Kiwi Yogurt Smoothie
Per 1 serving · 336 g · 6 ingredients
of a 2,000 cal day
- Protein9g16% of calories
- Carbs42g74% of calories
- Fat2.7g11% of calories
- ✓ Low fat
- ✓ Low sodium
At a glance
One serving of Berry Kiwi Yogurt Smoothie (336 g) has 212 calories, with 9 g of protein, 42 g of carbohydrates and 2.7 g of fat. Most of its energy comes from carbs (74% of calories). It is high in dietary fiber (26% DV), Vitamin C (72% DV) and Vitamin K (27% DV).
High in
20%+ of the daily value
- Dietary fiber26%
- Vitamin C72%
- Vitamin K27%
- Riboflavin (B2)26%
- Vitamin B636%
- Vitamin B1231%
Good source of
10–19% of the daily value
- Folate (B9)11%
- Calcium17%
- Iron10%
- Potassium15%
- Magnesium13%
- Selenium12%
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 blend until smooth.
- 2
Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (336 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 52 μg | 6% |
| Vitamin C | 65 mg | 72% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 174 mg | 17% |
| Iron | 1 mg | 10% |
| Potassium | 695 mg | 15% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 180 mg | 26% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 29% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 26 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 68 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 9 g | — |
| Galactose | 0.3 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 5 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 45 μg | — |
| Serine | 0.2 g | — |
| Starch | 4 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 212 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Berry Kiwi Yogurt Smoothie?
One serving of Berry Kiwi Yogurt Smoothie (1 serving) has 212 calories, which works out to 63 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Berry Kiwi Yogurt Smoothie high in protein?
Not especially. It has 9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Berry Kiwi Yogurt Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Berry Kiwi Yogurt Smoothie?
56 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Berry Kiwi Yogurt Smoothie?
26 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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