⏱ 7 min totalKale and Banana Smoothie
Per 1 serving · 474 g · 5 ingredients
of a 2,000 cal day
- Protein14g14% of calories
- Carbs56g57% of calories
- Fat12g28% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Kale and Banana Smoothie (474 g) has 351 calories, with 14 g of protein, 56 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (28% DV), dietary fiber (46% DV) and Vitamin A (112% DV).
High in
20%+ of the daily value
- Protein28%
- Dietary fiber46%
- Vitamin A112%
- Vitamin C281%
- Vitamin E47%
- Vitamin K1181%
Good source of
10–19% of the daily value
- Pantothenic acid14%
- Zinc17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (474 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,009 μg | 112% |
| Vitamin C | 253 mg | 281% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 47% |
| Vitamin K | 1,417 μg | 1,181% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 319 μg | 80% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 463 mg | 46% |
| Iron | 4 mg | 48% |
| Potassium | 1,685 mg | 36% |
| Magnesium | 176 mg | 42% |
| Phosphorus | 296 mg | 42% |
| Zinc | 2 mg | 17% |
| Copper | 3 mg | 363% |
| Manganese | 2 mg | 89% |
| Selenium | 4 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 143 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 11,949 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 7 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 351 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Kale and Banana Smoothie?
One serving of Kale and Banana Smoothie (1 serving) has 351 calories, which works out to 74 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Kale and Banana Smoothie high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 14% 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 Kale and Banana Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale and Banana Smoothie?
155 mg per serving.
How much sugar is in Kale and Banana Smoothie?
22 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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