⏱ 10 min totalKale, Apple, and Orange Smoothie
Per 1 serving · 540 g · 7 ingredients
of a 2,000 cal day
- Protein5.5g8% of calories
- Carbs56g83% of calories
- Fat2.8g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kale, Apple, and Orange Smoothie (540 g) has 244 calories, with 5.5 g of protein, 56 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (33% DV), Vitamin A (39% DV) and Vitamin C (127% DV).
High in
20%+ of the daily value
- Dietary fiber33%
- Vitamin A39%
- Vitamin C127%
- Vitamin K396%
- Riboflavin (B2)21%
- Vitamin B650%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine13%
- Niacin11%
- Pantothenic acid13%
- Calcium13%
- Phosphorus19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium Banana
½ large Apple
1 cup, chopped Kale
¼ cup Orange juice- 🥄¼ cup Water
- 🥄½ cup Ice cubes
½ tbsp, ground Flaxseed
Directions
- 1
Place bananas, apple, kale, orange juice, water, ice cubes, and ground flaxseed in a blender.
- 2
Pulse a few times, then purée until smooth, scraping down the sides as necessary.
Vitamins & minerals
Amounts for 1 serving (540 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 348 μg | 39% |
| Vitamin C | 115 mg | 127% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 475 μg | 396% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 128 mg | 13% |
| Iron | 2 mg | 21% |
| Potassium | 1,014 mg | 22% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 133 mg | 19% |
| Zinc | 1 mg | 7% |
| Copper | 1 mg | 138% |
| Manganese | 1 mg | 40% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 69 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,050 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 26 μg | — |
| Fructose | 14 g | — |
| Galactose | 0 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 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 | 0.4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 6 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 244 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Kale, Apple, and Orange Smoothie?
One serving of Kale, Apple, and Orange Smoothie (1 serving) has 244 calories, which works out to 45 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Kale, Apple, and Orange Smoothie high in protein?
Not especially. It has 5.5 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale, Apple, and Orange 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 Kale, Apple, and Orange Smoothie?
31 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kale, Apple, and Orange Smoothie?
33 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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