⏱ 7 min totalKale Apple Smoothie
Per 1 serving · 401 g · 6 ingredients
of a 2,000 cal day
- Protein2.4g5% of calories
- Carbs43g91% of calories
- Fat0.8g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kale Apple Smoothie (401 g) has 174 calories, with 2.4 g of protein, 43 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (91% of calories). It is high in Vitamin C (110% DV), Vitamin K (199% DV) and Vitamin B6 (28% DV).
High in
20%+ of the daily value
- Vitamin C110%
- Vitamin K199%
- Vitamin B628%
- Copper67%
- Manganese23%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A19%
- Riboflavin (B2)12%
- Folate (B9)16%
- Iron12%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place all ingredients except ice in a blender and blend until mixed.
- 2
Add crushed ice and blend on high until the ice is completely incorporated.
- 3
Pour into a glass and serve immediately.
Vitamins & minerals
Amounts for 1 serving (401 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 99 mg | 110% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 238 μg | 199% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 1 mg | 12% |
| Potassium | 604 mg | 13% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 63 mg | 9% |
| Zinc | 0.4 mg | 3% |
| Copper | 1 mg | 67% |
| Manganese | 1 mg | 23% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 2,025 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 53 μg | — |
| Fructose | 15 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 g | — |
| Sucrose | 5 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 174 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Kale Apple Smoothie?
One serving of Kale Apple Smoothie (1 serving) has 174 calories, which works out to 43 calories per 100 g. That is about 8.7% of a 2,000-calorie day.
Is Kale Apple Smoothie high in protein?
Not especially. It has 2.4 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale Apple Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 91% 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 Smoothie?
19 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kale Apple Smoothie?
30 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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