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Kiwi Blackberry Smoothie⏱ 4 min total
Recipes

Kiwi Blackberry Smoothie

Per 1 serving · 1,022 g · 6 ingredients

Calories
510
26%
of a 2,000 cal day
  • Protein
    30g
    22% of calories
  • Carbs
    101g
    73% of calories
  • Fat
    3.2g
    5% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Kiwi Blackberry Smoothie (1022 g) has 510 calories, with 30 g of protein, 101 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (60% DV), dietary fiber (57% DV) and Vitamin C (171% DV).

Per 100 g
50cal
very low energy density
Protein per 100 cal
5.9g
Net carbs
85g
carbs minus fiber
Fiber
16g
73 g sugar

High in

20%+ of the daily value

  • Protein60%
  • Dietary fiber57%
  • Vitamin C171%
  • Vitamin E31%
  • Vitamin K56%
  • Riboflavin (B2)79%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Thiamine17%
  • Choline15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 4 min
  1. 1

    Combine banana, kiwi, mango, water, blackberries, and nonfat Greek yogurt in a blender. Pulse until smooth. Enjoy immediately.

Vitamins & minerals

Amounts for 1 serving (1,022 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A130 μg
14%
Vitamin C154 mg
171%
Vitamin D0 μg
0%
Vitamin E5 mg
31%
Vitamin K67 μg
56%
Thiamine0.2 mg
17%
Riboflavin (B2)1 mg
79%
Niacin5 mg
30%
Vitamin B61 mg
63%
Folate (B9)198 μg
49%
Vitamin B122 μg
77%
Pantothenic acid2 mg
39%
Choline82 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium360 mg
36%
Iron2 mg
28%
Potassium1,535 mg
33%
Magnesium124 mg
30%
Phosphorus448 mg
64%
Zinc2 mg
20%
Copper1 mg
68%
Manganese2 mg
102%
Selenium26 μg
48%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene48 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene1,494 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose18 g—
Galactose2 g—
Glucose13 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose6 g—
Leucine0.2 g—
Lycopene6 μg—
Lysine0.2 g—
Maltose0.1 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.1 g—
Retinol2 μg—
Serine0.1 g—
Starch6 g—
Sucrose17 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 510 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 97min
    Walking (3.5 mph)
  • 61min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 72min
    Swimming laps

Common questions

How many calories are in Kiwi Blackberry Smoothie?

One serving of Kiwi Blackberry Smoothie (1 serving) has 510 calories, which works out to 50 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Kiwi Blackberry Smoothie high in protein?

It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 22% 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 Kiwi Blackberry Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 85 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kiwi Blackberry Smoothie?

93 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Kiwi Blackberry Smoothie?

73 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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