⏱ 10 min totalBlueberry Oatmeal Smoothie
Per 1 serving · 566 g · 7 ingredients
of a 2,000 cal day
- Protein4.9g4% of calories
- Carbs91g81% of calories
- Fat7.4g15% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Blueberry Oatmeal Smoothie (566 g) has 407 calories, with 4.9 g of protein, 91 g of carbohydrates and 7.4 g of fat. Most of its energy comes from carbs (81% of calories). It is high in dietary fiber (45% DV), Vitamin C (27% DV) and Vitamin K (25% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Dietary fiber45%
- Vitamin C27%
- Vitamin K25%
- Vitamin B648%
- Iron22%
- Magnesium22%
Good source of
10–19% of the daily value
- Thiamine14%
- Riboflavin (B2)17%
- Niacin18%
- Folate (B9)11%
- Pantothenic acid19%
- Potassium19%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Blueberries- 🥄1 cup Water
1 medium Banana
2 date, pitted Medjool dates
1 tsp Coconut oil
½ tbsp Chia seeds
1 tbsp Rolled oats
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (566 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 25 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 31 μg | 25% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 9% |
| Iron | 2 mg | 22% |
| Potassium | 911 mg | 19% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 142 mg | 20% |
| Zinc | 1 mg | 10% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 57% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 29 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 121 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 28 g | — |
| Galactose | 0 g | — |
| Glucose | 29 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 6 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 407 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Blueberry Oatmeal Smoothie?
One serving of Blueberry Oatmeal Smoothie (1 serving) has 407 calories, which works out to 72 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Blueberry Oatmeal Smoothie high in protein?
Not especially. It has 4.9 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Blueberry Oatmeal Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 81% 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 Oatmeal Smoothie?
4.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Oatmeal Smoothie?
61 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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