⏱ 7 min totalChocolate, PB and Banana Kefir Smoothie
Per 1 serving · 507 g · 7 ingredients
of a 2,000 cal day
- Protein35g24% of calories
- Carbs70g48% of calories
- Fat18g28% of calories
At a glance
One serving of Chocolate, PB and Banana Kefir Smoothie (507 g) has 557 calories, with 35 g of protein, 70 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (70% DV), dietary fiber (50% DV) and Vitamin A (26% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Dietary fiber50%
- Vitamin A26%
- Vitamin K125%
- Thiamine30%
- Vitamin B635%
Good source of
10–19% of the daily value
- Vitamin C19%
- Vitamin E13%
- Riboflavin (B2)16%
- Niacin16%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium Banana- 🥄1 cup Kefir
1 cup Spinach
2 tbsp Hemp seeds
½ cup White beans
2 tbsp PB2 Powdered peanut butter
½ oz (approx 60 pcs) Semisweet chocolate chips
Directions
- 1
Add kefir, spinach, banana (frozen if you like it thicker), white beans, PB powder, hemp seeds, and mini chocolate chips to a blender.
- 2
Blend on high until completely smooth and creamy, 30–60 seconds, scraping down the sides if needed. If too thick, add a bit more kefir to reach your preferred consistency.
- 3
Pour into a chilled glass and serve right away.
Vitamins & minerals
Amounts for 1 serving (507 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 234 μg | 26% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 150 μg | 125% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 157 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 457 mg | 46% |
| Iron | 7 mg | 91% |
| Potassium | 1,415 mg | 30% |
| Magnesium | 263 mg | 63% |
| Phosphorus | 496 mg | 71% |
| Zinc | 4 mg | 36% |
| Copper | 1 mg | 56% |
| Manganese | 1 mg | 51% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,703 μg | — |
| Caffeine | 9 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 11 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 69 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 557 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 106minWalking (3.5 mph)
- 67minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Chocolate, PB and Banana Kefir Smoothie?
One serving of Chocolate, PB and Banana Kefir Smoothie (1 serving) has 557 calories, which works out to 110 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Chocolate, PB and Banana Kefir Smoothie high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 24% 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 Chocolate, PB and Banana Kefir Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chocolate, PB and Banana Kefir Smoothie?
249 mg per serving.
How much sugar is in Chocolate, PB and Banana Kefir Smoothie?
18 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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