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Coconut Protein Smoothie⏱ 10 min total
Recipes

Coconut Protein Smoothie

Per 1 serving · 371 g · 6 ingredients

Calories
461
23%
of a 2,000 cal day
  • Protein
    30g
    25% of calories
  • Carbs
    18g
    15% of calories
  • Fat
    32g
    60% of calories
Portion

At a glance

One serving of Coconut Protein Smoothie (371 g) has 461 calories, with 30 g of protein, 18 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (61% DV), dietary fiber (26% DV) and thiamine (22% DV). Keep an eye on saturated fat, which provides 111% of the daily value.

Per 100 g
124cal
low energy density
Protein per 100 cal
6.6g
Net carbs
10g
carbs minus fiber
Fiber
7.4g
3.2 g sugar

High in

20%+ of the daily value

  • Protein61%
  • Dietary fiber26%
  • Thiamine22%
  • Calcium24%
  • Iron86%
  • Magnesium36%

Good source of

10–19% of the daily value

  • Niacin13%
  • Potassium14%
  • Zinc14%
  • Selenium17%

Watch

20%+ of the daily value

  • Saturated fat111%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min
  1. 1

    Combine all ingredients in blender and pulse until smooth. Enjoy!

Vitamins & minerals

Amounts for 1 serving (371 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C4 mg
5%
Vitamin D0 μg
0%
Vitamin E0.1 mg
1%
Vitamin K0.3 μg
0%
Thiamine0.3 mg
22%
Riboflavin (B2)0.1 mg
9%
Niacin2 mg
13%
Vitamin B60.1 mg
9%
Folate (B9)31 μg
8%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium243 mg
24%
Iron7 mg
86%
Potassium654 mg
14%
Magnesium150 mg
36%
Phosphorus281 mg
40%
Zinc2 mg
14%
Copper0.5 mg
54%
Manganese2 mg
68%
Selenium10 μg
17%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.5 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats5 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 32 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 461 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 88min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Coconut Protein Smoothie?

One serving of Coconut Protein Smoothie (1 serving) has 461 calories, which works out to 124 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Coconut Protein Smoothie high in protein?

It provides a solid 30 g of protein per serving (61% 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 Coconut Protein Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Coconut Protein Smoothie?

199 mg per serving.

How much sugar is in Coconut Protein Smoothie?

3.2 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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