⏱ 5 min totalKale and Rice Protein Smoothie
Per 1 serving · 484 g · 7 ingredients
of a 2,000 cal day
- Protein30g31% of calories
- Carbs37g39% of calories
- Fat12g29% of calories
- ✓ Protein-dense
- ✓ Cholesterol free
At a glance
One serving of Kale and Rice Protein Smoothie (484 g) has 373 calories, with 30 g of protein, 37 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (59% DV), dietary fiber (57% DV) and Vitamin C (75% DV).
High in
20%+ of the daily value
- Protein59%
- Dietary fiber57%
- Vitamin C75%
- Vitamin K215%
- Thiamine20%
- Folate (B9)24%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E13%
- Riboflavin (B2)11%
- Niacin17%
- Vitamin B619%
- Pantothenic acid15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Almond milk
5 berry Strawberries
¼ cup, cubes Avocado
½ cup, chopped Kale
½ cup, unthawed Blueberries
1 tbsp Chia seeds- 🥄4 tbsp Rice protein powder
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (484 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 68 mg | 75% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 258 μg | 215% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 98 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 346 mg | 35% |
| Iron | 6 mg | 77% |
| Potassium | 696 mg | 15% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 227 mg | 32% |
| Zinc | 1 mg | 10% |
| Copper | 1 mg | 81% |
| Manganese | 1 mg | 38% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 2,045 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0 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 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 373 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Kale and Rice Protein Smoothie?
One serving of Kale and Rice Protein Smoothie (1 serving) has 373 calories, which works out to 77 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Kale and Rice Protein Smoothie high in protein?
Yes. It has 30 g of protein per serving, and 31% of its calories come from protein (8 g of protein per 100 calories).
Is Kale and Rice Protein Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 39% 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 Rice Protein Smoothie?
180 mg per serving.
How much sugar is in Kale and Rice Protein Smoothie?
12 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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