⏱ 5 min totalBlueberry Spinach Smoothie
Per 1 serving · 197 g · 9 ingredients
of a 2,000 cal day
- Protein9.2g17% of calories
- Carbs12g22% of calories
- Fat15g62% of calories
- ✓ Low sodium
At a glance
One serving of Blueberry Spinach Smoothie (197 g) has 216 calories, with 9.2 g of protein, 12 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin K (37% DV), riboflavin (b2) (23% DV) and Vitamin B12 (33% DV). Keep an eye on saturated fat and cholesterol, which provide 43% and 70% of the daily value.
High in
20%+ of the daily value
- Vitamin K37%
- Riboflavin (B2)23%
- Vitamin B1233%
- Choline28%
- Phosphorus23%
- Manganese25%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin B611%
- Folate (B9)12%
- Pantothenic acid15%
- Calcium11%
- Iron19%
Watch
20%+ of the daily value
- Saturated fat43%
- Cholesterol70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, unthawed Blueberries
¼ cup Spinach
2 oz Greek yogurt
1 tbsp Coconut meat
1 large yolk (separated from white) Egg yolk
¾ tbsp Butter- 🥄¼ cup Water
½ tsp Turmeric
⅜ tsp Cinnamon
Directions
- 1
Combine all ingredients in a blender and blend until smooth.
- 2
Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 174 μg | 19% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 44 μg | 37% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 155 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 2 mg | 19% |
| Potassium | 210 mg | 4% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 163 mg | 23% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 9% |
| Manganese | 1 mg | 25% |
| Selenium | 16 μg | 29% |
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 | 466 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 0.5 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 | 4 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 135 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 216 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Blueberry Spinach Smoothie?
One serving of Blueberry Spinach Smoothie (1 serving) has 216 calories, which works out to 110 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Blueberry Spinach Smoothie high in protein?
Not especially. It has 9.2 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Blueberry Spinach Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 22% 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 Smoothie?
52 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Spinach Smoothie?
7.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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