⏱ 5 min totalBerry Veggie Smoothie
Per 1 serving · 602 g · 9 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs74g62% of calories
- Fat11g22% of calories
- ✓ Cholesterol free
At a glance
One serving of Berry Veggie Smoothie (602 g) has 449 calories, with 20 g of protein, 74 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (39% DV), dietary fiber (50% DV) and Vitamin A (128% DV). Keep an eye on sodium, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber50%
- Vitamin A128%
- Vitamin C153%
- Vitamin D27%
- Vitamin E67%
Good source of
10–19% of the daily value
- Pantothenic acid18%
Watch
20%+ of the daily value
- Sodium27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ cup Soymilk
1 cup, chopped Kale
1 cup Swiss chard
1 cup Spinach
1 stalk, medium Celery
1 tbsp Parsley
1 tbsp Chia seeds
1 tsp, ground Flaxseed- 🥄1 ½ cup Kellogg's Special K Red Berries cereal
Directions
- 1
Pour the soymilk into the blender jar first, then add the kale, chard, spinach, celery, parsley, chia seeds, ground flaxseed, and cereal.
- 2
Blend on high until completely smooth, pausing to scrape down the sides if needed, 45–60 seconds.
- 3
If too thick, blend in a splash more soymilk to reach your preferred consistency and serve immediately.
Vitamins & minerals
Amounts for 1 serving (602 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,149 μg | 128% |
| Vitamin C | 138 mg | 153% |
| Vitamin D | 4 μg | 27% |
| Vitamin E | 10 mg | 67% |
| Vitamin K | 1,002 μg | 835% |
| Thiamine | 1 mg | 90% |
| Riboflavin (B2) | 2 mg | 134% |
| Niacin | 14 mg | 90% |
| Vitamin B6 | 1 mg | 111% |
| Folate (B9) | 429 μg | 107% |
| Vitamin B12 | 6 μg | 258% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 709 mg | 71% |
| Iron | 17 mg | 218% |
| Potassium | 1,378 mg | 29% |
| Magnesium | 220 mg | 52% |
| Phosphorus | 457 mg | 65% |
| Zinc | 3 mg | 27% |
| Copper | 2 mg | 221% |
| Manganese | 2 mg | 102% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 52 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,279 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 538 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 4 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 449 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Berry Veggie Smoothie?
One serving of Berry Veggie Smoothie (1 serving) has 449 calories, which works out to 75 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Berry Veggie Smoothie high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Berry Veggie Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 62% 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 Veggie Smoothie?
619 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Berry Veggie Smoothie?
30 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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