⏱ 7 min totalFruity Kale Morning Smoothie
Per 1 serving · 494 g · 10 ingredients
of a 2,000 cal day
- Protein4.6g7% of calories
- Carbs56g83% of calories
- Fat3g10% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Fruity Kale Morning Smoothie (494 g) has 249 calories, with 4.6 g of protein, 56 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (29% DV), Vitamin A (30% DV) and Vitamin C (94% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin A30%
- Vitamin C94%
- Vitamin K269%
- Vitamin B634%
- Folate (B9)33%
Good source of
10–19% of the daily value
- Vitamin E12%
- Riboflavin (B2)11%
- Niacin12%
- Pantothenic acid12%
- Potassium18%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup Almond milk
⅛ cup Orange juice
½ cup Spinach
½ cup, chopped Kale
¼ cup, sliced Mango
¼ cup, chunks Pineapple
⅛ cup Raspberries
⅛ cup, unthawed Blackberries
¼ cup, unthawed Blueberries
½ medium Banana
Directions
- 1
Add almond milk and orange juice to the blender, then add the spinach, kale, mango, pineapple, raspberries, blackberries, blueberries, and banana.
- 2
Blend, starting on low and increasing to high, until completely smooth, stopping to scrape down the sides if needed.
- 3
If too thick, blend in a splash more almond milk; if too thin, add a few more frozen fruit pieces and blend again. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (494 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 268 μg | 30% |
| Vitamin C | 84 mg | 94% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 322 μg | 269% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 132 μg | 33% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 243 mg | 24% |
| Iron | 2 mg | 21% |
| Potassium | 853 mg | 18% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 79 mg | 11% |
| Zinc | 1 mg | 6% |
| Copper | 1 mg | 71% |
| Manganese | 2 mg | 69% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 41 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 3,154 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 3 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 249 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Fruity Kale Morning Smoothie?
One serving of Fruity Kale Morning Smoothie (1 serving) has 249 calories, which works out to 50 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Fruity Kale Morning Smoothie high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Fruity Kale Morning Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fruity Kale Morning Smoothie?
142 mg per serving.
How much sugar is in Fruity Kale Morning Smoothie?
35 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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