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Mango, Apple, Oat Smoothie⏱ 5 min total
Recipes

Mango, Apple, Oat Smoothie

Per 1 serving · 488 g · 7 ingredients

Calories
246
12%
of a 2,000 cal day
  • Protein
    5.7g
    9% of calories
  • Carbs
    57g
    86% of calories
  • Fat
    1.5g
    5% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Mango, Apple, Oat Smoothie (488 g) has 246 calories, with 5.7 g of protein, 57 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (86% of calories). It is high in dietary fiber (22% DV), Vitamin C (103% DV) and Vitamin B6 (30% DV).

Per 100 g
50cal
very low energy density
Protein per 100 cal
2.3g
Net carbs
51g
carbs minus fiber
Fiber
6.1g
41 g sugar

High in

20%+ of the daily value

  • Dietary fiber22%
  • Vitamin C103%
  • Vitamin B630%
  • Copper22%
  • Manganese23%

Good source of

10–19% of the daily value

  • Vitamin K15%
  • Thiamine12%
  • Riboflavin (B2)19%
  • Niacin11%
  • Folate (B9)16%
  • Vitamin B1210%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    Combine the mango, banana, blueberries, apple juice, oatmeal, Greek yogurt, and ice cubes in a blender. Blend until smooth.

Vitamins & minerals

Amounts for 1 serving (488 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A60 μg
7%
Vitamin C92 mg
103%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K18 μg
15%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
19%
Niacin2 mg
11%
Vitamin B60.4 mg
30%
Folate (B9)65 μg
16%
Vitamin B120.2 μg
10%
Pantothenic acid1 mg
13%
Choline26 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium65 mg
7%
Iron1 mg
9%
Potassium611 mg
13%
Magnesium45 mg
11%
Phosphorus102 mg
15%
Zinc1 mg
5%
Copper0.2 mg
22%
Manganese1 mg
23%
Selenium6 μg
11%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene24 μg—
Arginine0.1 g—
Aspartic acid0.1 g—
Beta carotene700 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride50 μg—
Fructose15 g—
Galactose0.2 g—
Glucose8 g—
Glutamic acid0.2 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose1 g—
Leucine0.1 g—
Lycopene3 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.2 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.4 g—
Proline0 g—
Retinol0.3 μg—
Serine0 g—
Starch3 g—
Sucrose10 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 246 calories

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

  • 47min
    Walking (3.5 mph)
  • 29min
    Cycling (moderate)
  • 20min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Mango, Apple, Oat Smoothie?

One serving of Mango, Apple, Oat Smoothie (1 serving) has 246 calories, which works out to 50 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Mango, Apple, Oat Smoothie high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mango, Apple, Oat Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 86% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mango, Apple, Oat Smoothie?

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

How much sugar is in Mango, Apple, Oat Smoothie?

41 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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