⏱ 5 min totalBlueberry Protein Kale Smoothie
Per 1 serving · 372 g · 8 ingredients
of a 2,000 cal day
- Protein29g38% of calories
- Carbs39g51% of calories
- Fat3.7g11% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Blueberry Protein Kale Smoothie (372 g) has 288 calories, with 29 g of protein, 39 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (57% DV), dietary fiber (26% DV) and Vitamin C (58% DV).
High in
20%+ of the daily value
- Protein57%
- Dietary fiber26%
- Vitamin C58%
- Vitamin K209%
- Riboflavin (B2)34%
- Vitamin B631%
Good source of
10–19% of the daily value
- Vitamin A19%
- Thiamine12%
- Niacin13%
- Folate (B9)19%
- Pantothenic acid14%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Blueberries
½ cup, chopped Kale
½ cup Greek yogurt
½ medium Banana- 🥄½ scoop (30g) Whey protein powder
1 tbsp Rolled oats
½ tbsp Chia seeds- 🥄¼ cup Ice cubes
Directions
- 1
Combine the blueberries, kale, yogurt, banana, protein powder, oats, chia seeds, and ice in a blender. Blend until smooth.
Vitamins & minerals
Amounts for 1 serving (372 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 53 mg | 58% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 251 μg | 209% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 279 mg | 28% |
| Iron | 2 mg | 28% |
| Potassium | 642 mg | 14% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 284 mg | 41% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 74% |
| Manganese | 1 mg | 40% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 2,025 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 7 g | — |
| Galactose | 1 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 3 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 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 288 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Blueberry Protein Kale Smoothie?
One serving of Blueberry Protein Kale Smoothie (1 serving) has 288 calories, which works out to 77 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Blueberry Protein Kale Smoothie high in protein?
Yes. It has 29 g of protein per serving, and 38% of its calories come from protein (9.9 g of protein per 100 calories).
Is Blueberry Protein Kale Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 51% 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 Protein Kale Smoothie?
86 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Protein Kale Smoothie?
19 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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