⏱ 10 min totalKale, Spinach, and Pear Smoothie
Per 1 serving · 659 g · 5 ingredients
of a 2,000 cal day
- Protein5.4g10% of calories
- Carbs48g85% of calories
- Fat1.3g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Kale, Spinach, and Pear Smoothie (659 g) has 196 calories, with 5.4 g of protein, 48 g of carbohydrates and 1.3 g of fat. Most of its energy comes from carbs (85% of calories). It is high in dietary fiber (32% DV), Vitamin A (53% DV) and Vitamin C (114% DV).
High in
20%+ of the daily value
- Dietary fiber32%
- Vitamin A53%
- Vitamin C114%
- Vitamin K518%
- Vitamin B656%
- Folate (B9)46%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine11%
- Riboflavin (B2)15%
- Niacin11%
- Pantothenic acid11%
- Calcium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Remove kale leaves from their rough center stalk and coarsely chop. Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (659 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 480 μg | 53% |
| Vitamin C | 103 mg | 114% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 622 μg | 518% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 182 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 144 mg | 14% |
| Iron | 2 mg | 28% |
| Potassium | 1,022 mg | 22% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 113 mg | 16% |
| Zinc | 1 mg | 7% |
| Copper | 1 mg | 132% |
| Manganese | 1 mg | 49% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 67 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 5,702 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 12 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 6 g | — |
| Sucrose | 3 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 | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 196 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Kale, Spinach, and Pear Smoothie?
One serving of Kale, Spinach, and Pear Smoothie (1 serving) has 196 calories, which works out to 30 calories per 100 g. That is about 9.8% of a 2,000-calorie day.
Is Kale, Spinach, and Pear Smoothie high in protein?
Not especially. It has 5.4 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale, Spinach, and Pear Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 85% 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, Spinach, and Pear Smoothie?
51 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kale, Spinach, and Pear Smoothie?
25 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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