⏱ 7 min totalCran-blueberry Protein Smoothie
Per 1 serving · 645 g · 5 ingredients
of a 2,000 cal day
- Protein49g38% of calories
- Carbs71g56% of calories
- Fat3.3g6% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Cran-blueberry Protein Smoothie (645 g) has 488 calories, with 49 g of protein, 71 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (98% DV), dietary fiber (20% DV) and riboflavin (b2) (50% DV).
High in
20%+ of the daily value
- Protein98%
- Dietary fiber20%
- Riboflavin (B2)50%
- Vitamin B1275%
- Pantothenic acid21%
- Calcium38%
Good source of
10–19% of the daily value
- Vitamin K13%
- Vitamin B615%
- Zinc12%
- Copper14%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup, unthawed Blueberries- 🥄1 scoop (30g) Whey protein powder
½ cup Cranberries
1 cup Greek yogurt- 🥄1 cup Ice cubes
Directions
- 1
Combine all ingredients in a blender and purée until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (645 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 1 mg | 50% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 22 μg | 6% |
| Vitamin B12 | 2 μg | 75% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 376 mg | 38% |
| Iron | 2 mg | 27% |
| Potassium | 405 mg | 9% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 337 mg | 48% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.3 mg | 11% |
| Selenium | 24 μg | 43% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0 g | — |
| Beta carotene | 22 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 g | — |
| Galactose | 2 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 6 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 2 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 488 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Cran-blueberry Protein Smoothie?
One serving of Cran-blueberry Protein Smoothie (1 serving) has 488 calories, which works out to 76 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Cran-blueberry Protein Smoothie high in protein?
Yes. It has 49 g of protein per serving, and 38% of its calories come from protein (10 g of protein per 100 calories).
Is Cran-blueberry Protein Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cran-blueberry Protein Smoothie?
143 mg per serving.
How much sugar is in Cran-blueberry Protein Smoothie?
54 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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