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Fruit Yogurt Protein Smoothie⏱ 3 min total
Recipes

Fruit Yogurt Protein Smoothie

Per 1 serving · 487 g · 7 ingredients

Calories
496
25%
of a 2,000 cal day
  • Protein
    43g
    33% of calories
  • Carbs
    66g
    51% of calories
  • Fat
    8.9g
    16% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Fruit Yogurt Protein Smoothie (487 g) has 496 calories, with 43 g of protein, 66 g of carbohydrates and 8.9 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (86% DV), dietary fiber (27% DV) and Vitamin C (59% DV).

Per 100 g
102cal
low energy density
Protein per 100 cal
8.7g
Net carbs
58g
carbs minus fiber
Fiber
7.4g
45 g sugar

High in

20%+ of the daily value

  • Protein86%
  • Dietary fiber27%
  • Vitamin C59%
  • Thiamine28%
  • Riboflavin (B2)49%
  • Vitamin B649%

Good source of

10–19% of the daily value

  • Vitamin D10%
  • Niacin11%
  • Folate (B9)16%
  • Choline11%
  • Zinc18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 3 min
  1. 1

    For a colder, thicker smoothie, use frozen strawberries and a frozen banana, or add ice cubes.

  2. 2

    Pour the milk into the blender, then add the yogurt, banana, protein powder, flaxseed, honey, and strawberries.

  3. 3

    Blend until completely smooth, 30-60 seconds, stopping to scrape down the sides if needed.

  4. 4

    Serve and enjoy.

Vitamins & minerals

Amounts for 1 serving (487 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A72 μg
8%
Vitamin C53 mg
59%
Vitamin D1 μg
10%
Vitamin E0.4 mg
3%
Vitamin K3 μg
2%
Thiamine0.3 mg
28%
Riboflavin (B2)1 mg
49%
Niacin2 mg
11%
Vitamin B61 mg
49%
Folate (B9)65 μg
16%
Vitamin B121 μg
61%
Pantothenic acid1 mg
28%
Choline62 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium416 mg
42%
Iron3 mg
37%
Potassium959 mg
20%
Magnesium109 mg
26%
Phosphorus377 mg
54%
Zinc2 mg
18%
Copper0.3 mg
32%
Manganese1 mg
38%
Selenium18 μg
33%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene30 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene41 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride11 μg—
Fructose16 g—
Galactose1 g—
Glucose15 g—
Glutamic acid2 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose9 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.5 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol68 μg—
Serine0.4 g—
Starch6 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 496 calories

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

  • 94min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Fruit Yogurt Protein Smoothie?

One serving of Fruit Yogurt Protein Smoothie (1 serving) has 496 calories, which works out to 102 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Fruit Yogurt Protein Smoothie high in protein?

Yes. It has 43 g of protein per serving, and 33% of its calories come from protein (8.7 g of protein per 100 calories).

Is Fruit Yogurt Protein Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 51% 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 Yogurt Protein Smoothie?

158 mg per serving.

How much sugar is in Fruit Yogurt Protein Smoothie?

45 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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