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Blueberry Chard Protein Smoothie⏱ 7 min total
Recipes

Blueberry Chard Protein Smoothie

Per 1 serving · 674 g · 6 ingredients

Calories
397
20%
of a 2,000 cal day
  • Protein
    30g
    29% of calories
  • Carbs
    64g
    61% of calories
  • Fat
    4.7g
    10% of calories
Portion
  • ✓ Low saturated fat

At a glance

One serving of Blueberry Chard Protein Smoothie (674 g) has 397 calories, with 30 g of protein, 64 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (60% DV), dietary fiber (36% DV) and Vitamin A (53% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g
59cal
very low energy density
Protein per 100 cal
7.6g
Net carbs
54g
carbs minus fiber
Fiber
10g
31 g sugar

High in

20%+ of the daily value

  • Protein60%
  • Dietary fiber36%
  • Vitamin A53%
  • Vitamin C73%
  • Vitamin E24%
  • Vitamin K892%

Good source of

10–19% of the daily value

  • Thiamine17%
  • Niacin13%
  • Pantothenic acid16%
  • Phosphorus15%

Watch

20%+ of the daily value

  • Sodium20%

Ingredients

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

Directions

Prep 7 min
  1. 1

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

Vitamins & minerals

Amounts for 1 serving (674 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A479 μg
53%
Vitamin C65 mg
73%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K1,070 μg
892%
Thiamine0.2 mg
17%
Riboflavin (B2)0.3 mg
21%
Niacin2 mg
13%
Vitamin B61 mg
52%
Folate (B9)106 μg
26%
Vitamin B120 μg
0%
Pantothenic acid1 mg
16%
Choline46 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium399 mg
40%
Iron5 mg
62%
Potassium1,293 mg
28%
Magnesium152 mg
36%
Phosphorus108 mg
15%
Zinc1 mg
9%
Copper0.4 mg
45%
Manganese1 mg
64%
Selenium3 μg
5%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene78 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene5,705 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose13 g—
Galactose0 g—
Glucose13 g—
Glutamic acid0.5 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.2 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.4 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch6 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 397 calories

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

  • 75min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 56min
    Swimming laps

Common questions

How many calories are in Blueberry Chard Protein Smoothie?

One serving of Blueberry Chard Protein Smoothie (1 serving) has 397 calories, which works out to 59 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Blueberry Chard Protein Smoothie high in protein?

It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 29% 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 Chard Protein Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 61% 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 Chard Protein Smoothie?

462 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Blueberry Chard Protein Smoothie?

31 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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