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Fruit and Yogurt Smoothie⏱ 10 min total
Recipes

Fruit and Yogurt Smoothie

Per 1 serving · 423 g · 6 ingredients

Calories
367
18%
of a 2,000 cal day
  • Protein
    24g
    24% of calories
  • Carbs
    51g
    52% of calories
  • Fat
    10g
    24% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Fruit and Yogurt Smoothie (423 g) has 367 calories, with 24 g of protein, 51 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (47% DV), dietary fiber (35% DV) and Vitamin A (32% DV).

Per 100 g
87cal
low energy density
Protein per 100 cal
6.4g
Net carbs
41g
carbs minus fiber
Fiber
9.9g
20 g sugar

High in

20%+ of the daily value

  • Protein47%
  • Dietary fiber35%
  • Vitamin A32%
  • Vitamin C68%
  • Vitamin E39%
  • Vitamin K245%

Good source of

10–19% of the daily value

  • Thiamine14%
  • Niacin13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min
  1. 1

    Mix all in a blender.

Vitamins & minerals

Amounts for 1 serving (423 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A286 μg
32%
Vitamin C61 mg
68%
Vitamin D0 μg
0%
Vitamin E6 mg
39%
Vitamin K293 μg
245%
Thiamine0.2 mg
14%
Riboflavin (B2)1 mg
58%
Niacin2 mg
13%
Vitamin B61 mg
52%
Folate (B9)210 μg
53%
Vitamin B121 μg
37%
Pantothenic acid1 mg
20%
Choline51 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium309 mg
31%
Iron5 mg
59%
Potassium1,374 mg
29%
Magnesium174 mg
41%
Phosphorus369 mg
53%
Zinc2 mg
22%
Copper1 mg
61%
Manganese2 mg
73%
Selenium15 μg
27%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene25 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene3,406 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose6 g—
Galactose1 g—
Glucose6 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose3 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline0.5 g—
Retinol1 μg—
Serine1 g—
Starch5 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 367 calories

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

  • 70min
    Walking (3.5 mph)
  • 44min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Fruit and Yogurt Smoothie?

One serving of Fruit and Yogurt Smoothie (1 serving) has 367 calories, which works out to 87 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Fruit and Yogurt Smoothie high in protein?

It provides a solid 24 g of protein per serving (47% 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 Fruit and Yogurt Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fruit and Yogurt Smoothie?

97 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Fruit and Yogurt Smoothie?

20 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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