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Blueberry, Almond, and Kale Smoothie⏱ 5 min total
Recipes

Blueberry, Almond, and Kale Smoothie

Per 1 serving · 541 g · 6 ingredients

Calories
323
16%
of a 2,000 cal day
  • Protein
    15g
    17% of calories
  • Carbs
    48g
    56% of calories
  • Fat
    10g
    27% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Blueberry, Almond, and Kale Smoothie (541 g) has 323 calories, with 15 g of protein, 48 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (30% DV), dietary fiber (27% DV) and Vitamin A (38% DV).

Per 100 g
60cal
very low energy density
Protein per 100 cal
4.7g
Net carbs
41g
carbs minus fiber
Fiber
7.5g
37 g sugar

High in

20%+ of the daily value

  • Protein30%
  • Dietary fiber27%
  • Vitamin A38%
  • Vitamin C102%
  • Vitamin E35%
  • Vitamin K405%

Good source of

10–19% of the daily value

  • Thiamine14%
  • Niacin13%
  • Pantothenic acid12%
  • Potassium15%
  • Zinc14%
  • Selenium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    Combine all ingredients in a blender and pulse until smooth. Enjoy!

Vitamins & minerals

Amounts for 1 serving (541 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A340 μg
38%
Vitamin C92 mg
102%
Vitamin D0 μg
0%
Vitamin E5 mg
35%
Vitamin K486 μg
405%
Thiamine0.2 mg
14%
Riboflavin (B2)1 mg
46%
Niacin2 mg
13%
Vitamin B60.4 mg
29%
Folate (B9)127 μg
32%
Vitamin B121 μg
25%
Pantothenic acid1 mg
12%
Choline31 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium261 mg
26%
Iron2 mg
28%
Potassium726 mg
15%
Magnesium101 mg
24%
Phosphorus264 mg
38%
Zinc2 mg
14%
Copper1 mg
144%
Manganese2 mg
94%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene4,015 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose1 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose2 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats5 g—
Phenylalanine0.3 g—
Polyunsaturated fats3 g—
Proline0.3 g—
Retinol1 μg—
Serine0.3 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 323 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 61min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Blueberry, Almond, and Kale Smoothie?

One serving of Blueberry, Almond, and Kale Smoothie (1 serving) has 323 calories, which works out to 60 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Blueberry, Almond, and Kale Smoothie high in protein?

It provides a solid 15 g of protein per serving (30% 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 Blueberry, Almond, and Kale Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Blueberry, Almond, and Kale Smoothie?

59 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Blueberry, Almond, and Kale Smoothie?

37 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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