⏱ 5 min totalFennel Smoothie
Per 1 serving · 700 g · 5 ingredients
of a 2,000 cal day
- Protein6.9g11% of calories
- Carbs48g74% of calories
- Fat4.4g15% of calories
- ✓ Cholesterol free
At a glance
One serving of Fennel Smoothie (700 g) has 216 calories, with 6.9 g of protein, 48 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (74% of calories). It is high in dietary fiber (51% DV), Vitamin C (117% DV) and Vitamin K (23% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Dietary fiber51%
- Vitamin C117%
- Vitamin K23%
- Thiamine35%
- Riboflavin (B2)27%
- Vitamin B627%
Good source of
10–19% of the daily value
- Folate (B9)10%
- Pantothenic acid14%
- Zinc10%
- Selenium13%
Watch
20%+ of the daily value
- Sodium23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup Coconut water
1 fruit without seeds Lemon
1 tbsp, ground Flaxseed
½ cup, sliced Fennel bulb
¼ cup, chunks Pineapple
Directions
- 1
Peel the lemon, remove the seeds, and roughly chop the flesh.
- 2
Add coconut water, chopped lemon, fennel, pineapple, and ground flaxseed to a high-speed blender.
- 3
Blend on high until completely smooth, 45–60 seconds, scraping down the sides if needed. For a thinner texture, add a splash more coconut water; for more sweetness or body, add a bit more pineapple.
Vitamins & minerals
Amounts for 1 serving (700 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 105 mg | 117% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 226 mg | 23% |
| Iron | 3 mg | 40% |
| Potassium | 1,655 mg | 35% |
| Magnesium | 174 mg | 41% |
| Phosphorus | 181 mg | 26% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 70% |
| Manganese | 2 mg | 67% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 262 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 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 Fennel Smoothie?
One serving of Fennel Smoothie (1 serving) has 216 calories, which works out to 31 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Fennel Smoothie high in protein?
Not especially. It has 6.9 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fennel Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fennel Smoothie?
533 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fennel Smoothie?
27 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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