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Mango, Kale and Blueberry Smoothie⏱ 5 min total
Recipes

Mango, Kale and Blueberry Smoothie

Per 1 serving · 519 g · 5 ingredients

Calories
230
12%
of a 2,000 cal day
  • Protein
    5.4g
    8% of calories
  • Carbs
    56g
    86% of calories
  • Fat
    1.6g
    6% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Mango, Kale and Blueberry Smoothie (519 g) has 230 calories, with 5.4 g of protein, 56 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (86% of calories). It is high in dietary fiber (30% DV), Vitamin A (43% DV) and Vitamin C (142% DV).

Per 100 g
44cal
very low energy density
Protein per 100 cal
2.4g
Net carbs
47g
carbs minus fiber
Fiber
8.5g
35 g sugar

High in

20%+ of the daily value

  • Dietary fiber30%
  • Vitamin A43%
  • Vitamin C142%
  • Vitamin K409%
  • Riboflavin (B2)24%
  • Vitamin B656%

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Thiamine13%
  • Niacin15%
  • Pantothenic acid15%
  • Calcium12%
  • Magnesium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 2 minCook 3 min
  1. 1

    Place all the ingredients in a blender, and mix until smooth. Enjoy immediately.

Vitamins & minerals

Amounts for 1 serving (519 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A385 μg
43%
Vitamin C128 mg
142%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K491 μg
409%
Thiamine0.2 mg
13%
Riboflavin (B2)0.3 mg
24%
Niacin2 mg
15%
Vitamin B61 mg
56%
Folate (B9)158 μg
39%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%
Choline23 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium120 mg
12%
Iron2 mg
21%
Potassium947 mg
20%
Magnesium76 mg
18%
Phosphorus108 mg
15%
Zinc1 mg
6%
Copper1 mg
138%
Manganese1 mg
47%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene73 μg—
Arginine0.2 g—
Aspartic acid0.5 g—
Beta carotene4,553 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose13 g—
Galactose0 g—
Glucose11 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene2 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.3 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.5 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch6 g—
Sucrose9 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 230 calories

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

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Mango, Kale and Blueberry Smoothie?

One serving of Mango, Kale and Blueberry Smoothie (1 serving) has 230 calories, which works out to 44 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Mango, Kale and Blueberry Smoothie high in protein?

Not especially. It has 5.4 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 Mango, Kale and Blueberry Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 47 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, Kale and Blueberry Smoothie?

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

How much sugar is in Mango, Kale and Blueberry Smoothie?

35 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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