⏱ 7 min totalMixed Berry Morning Smoothie
Per 1 serving · 470 g · 7 ingredients
of a 2,000 cal day
- Protein40g34% of calories
- Carbs44g38% of calories
- Fat15g29% of calories
- ✓ Protein-dense
At a glance
One serving of Mixed Berry Morning Smoothie (470 g) has 454 calories, with 40 g of protein, 44 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (79% DV), dietary fiber (34% DV) and Vitamin A (39% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein79%
- Dietary fiber34%
- Vitamin A39%
- Vitamin C43%
- Vitamin K182%
- Thiamine31%
Good source of
10–19% of the daily value
- Vitamin D19%
- Niacin19%
- Choline10%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 1 cup 2% milk
1 tbsp Hemp seeds
1 tbsp Chia seeds- 🥄1 scoop (30g) Whey protein powder
- 🥄½ cup Mixed berries
1 ½ cup Spinach
½ medium Banana
Directions
- 1
Place all ingredients in a blender and blend until smooth. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (470 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 347 μg | 39% |
| Vitamin C | 39 mg | 43% |
| Vitamin D | 3 μg | 19% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 218 μg | 182% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 1 mg | 51% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 117 μg | 29% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 533 mg | 53% |
| Iron | 5 mg | 60% |
| Potassium | 1,058 mg | 23% |
| Magnesium | 188 mg | 45% |
| Phosphorus | 528 mg | 75% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 41% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,557 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 12 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 3 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 454 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Mixed Berry Morning Smoothie?
One serving of Mixed Berry Morning Smoothie (1 serving) has 454 calories, which works out to 96 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Mixed Berry Morning Smoothie high in protein?
Yes. It has 40 g of protein per serving, and 34% of its calories come from protein (8.7 g of protein per 100 calories).
Is Mixed Berry Morning Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mixed Berry Morning Smoothie?
207 mg per serving.
How much sugar is in Mixed Berry Morning Smoothie?
20 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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