⏱ 5 min totalBlueberry Shake
Per 1 serving · 525 g · 5 ingredients
of a 2,000 cal day
- Protein45g25% of calories
- Carbs96g53% of calories
- Fat17g21% of calories
At a glance
One serving of Blueberry Shake (525 g) has 683 calories, with 45 g of protein, 96 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (91% DV), dietary fiber (52% DV) and Vitamin D (20% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein91%
- Dietary fiber52%
- Vitamin D20%
- Vitamin K24%
- Thiamine31%
- Riboflavin (B2)53%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin E19%
- Folate (B9)14%
- Choline14%
- Potassium18%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Rolled oats
1 cup, unthawed Blueberries- 1 cup 2% milk
- 🥄1 scoop (30g) Whey protein powder
1 tbsp Peanut butter
Directions
- 1
Combine all ingredients in a blender and blend on high until the oatmeal reaches your desired consistency.
- 2
Enjoy!
Vitamins & minerals
Amounts for 1 serving (525 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 138 μg | 15% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 58 μg | 14% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 80 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 440 mg | 44% |
| Iron | 4 mg | 56% |
| Potassium | 843 mg | 18% |
| Magnesium | 153 mg | 37% |
| Phosphorus | 572 mg | 82% |
| Zinc | 4 mg | 39% |
| Copper | 0.5 mg | 53% |
| Manganese | 3 mg | 114% |
| Selenium | 42 μg | 77% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 53 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 12 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 683 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 130minWalking (3.5 mph)
- 82minCycling (moderate)
- 57minRunning (6 mph)
- 96minSwimming laps
Common questions
How many calories are in Blueberry Shake?
One serving of Blueberry Shake (1 serving) has 683 calories, which works out to 130 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Blueberry Shake high in protein?
It provides a solid 45 g of protein per serving (91% of the 50 g daily value), but protein supplies only 25% 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 Shake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 81 g of net carbs and 53% 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 Shake?
175 mg per serving.
How much sugar is in Blueberry Shake?
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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