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Blueberry Date Smoothie⏱ 5 min total
Recipes

Blueberry Date Smoothie

Per 1 serving · 350 g · 6 ingredients

Calories
382
19%
of a 2,000 cal day
  • Protein
    6.1g
    6% of calories
  • Carbs
    42g
    40% of calories
  • Fat
    25g
    54% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Blueberry Date Smoothie (350 g) has 382 calories, with 6.1 g of protein, 42 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (54% of calories). It is high in dietary fiber (22% DV), Vitamin A (47% DV) and Vitamin K (226% DV). Keep an eye on saturated fat, which provides 107% of the daily value.

Per 100 g
109cal
low energy density
Protein per 100 cal
1.6g
Net carbs
36g
carbs minus fiber
Fiber
6.3g
27 g sugar

High in

20%+ of the daily value

  • Dietary fiber22%
  • Vitamin A47%
  • Vitamin K226%
  • Vitamin B635%
  • Folate (B9)34%
  • Iron68%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Vitamin E15%
  • Thiamine12%
  • Riboflavin (B2)16%
  • Niacin13%
  • Pantothenic acid14%

Watch

20%+ of the daily value

  • Saturated fat107%

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 (350 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A420 μg
47%
Vitamin C11 mg
12%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K271 μg
226%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
16%
Niacin2 mg
13%
Vitamin B60.5 mg
35%
Folate (B9)137 μg
34%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline35 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium133 mg
13%
Iron5 mg
68%
Potassium893 mg
19%
Magnesium136 mg
32%
Phosphorus175 mg
25%
Zinc1 mg
11%
Copper0.5 mg
51%
Manganese2 mg
73%
Selenium5 μg
9%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene15 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene5,042 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose11 g—
Galactose0 g—
Glucose11 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0.1 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.5 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Starch3 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 382 calories

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

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Blueberry Date Smoothie?

One serving of Blueberry Date Smoothie (1 serving) has 382 calories, which works out to 109 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Blueberry Date Smoothie high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Blueberry Date Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 40% 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 Date Smoothie?

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

How much sugar is in Blueberry Date Smoothie?

27 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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