⏱ 5 min totalBlueberry, Spinach, and Yolk Protein Smoothie
Per 1 serving · 180 g · 6 ingredients
of a 2,000 cal day
- Protein8.9g31% of calories
- Carbs8.4g29% of calories
- Fat5g39% of calories
- ✓ Low sodium
At a glance
One serving of Blueberry, Spinach, and Yolk Protein Smoothie (180 g) has 112 calories, with 8.9 g of protein, 8.4 g of carbohydrates and 5 g of fat. Most of its energy comes from fat (39% of calories). It is high in Vitamin K (36% DV), riboflavin (b2) (22% DV) and Vitamin B12 (32% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Vitamin K36%
- Riboflavin (B2)22%
- Vitamin B1232%
- Choline28%
- Phosphorus22%
- Selenium28%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin B610%
- Folate (B9)12%
- Pantothenic acid15%
- Calcium10%
- Iron11%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, unthawed Blueberries
¼ cup Spinach
2 oz Greek yogurt
1 large yolk (separated from white) Egg yolk- 🥄¼ cup Water
⅜ tsp Cinnamon
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 101 μg | 11% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 46 μg | 12% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 152 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 105 mg | 10% |
| Iron | 1 mg | 11% |
| Potassium | 165 mg | 4% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 151 mg | 22% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.3 mg | 13% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 449 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 64 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 112 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 21minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 16minSwimming laps
Common questions
How many calories are in Blueberry, Spinach, and Yolk Protein Smoothie?
One serving of Blueberry, Spinach, and Yolk Protein Smoothie (1 serving) has 112 calories, which works out to 62 calories per 100 g. That is about 5.6% of a 2,000-calorie day.
Is Blueberry, Spinach, and Yolk Protein Smoothie high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 31% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Blueberry, Spinach, and Yolk Protein Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 29% 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, Spinach, and Yolk Protein Smoothie?
35 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry, Spinach, and Yolk Protein Smoothie?
5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving