⏱ 5 min totalOrange, Banana, and Kale Smoothie
Per 1 serving · 552 g · 4 ingredients
of a 2,000 cal day
- Protein6.7g8% of calories
- Carbs75g88% of calories
- Fat1.5g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Orange, Banana, and Kale Smoothie (552 g) has 305 calories, with 6.7 g of protein, 75 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (88% of calories). It is high in dietary fiber (42% DV), Vitamin A (40% DV) and Vitamin C (190% DV).
High in
20%+ of the daily value
- Dietary fiber42%
- Vitamin A40%
- Vitamin C190%
- Vitamin K394%
- Riboflavin (B2)25%
- Vitamin B685%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine18%
- Niacin16%
- Calcium16%
- Phosphorus19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Enjoy!
Vitamins & minerals
Amounts for 1 serving (552 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 356 μg | 40% |
| Vitamin C | 171 mg | 190% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 473 μg | 394% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 85% |
| Folate (B9) | 181 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 165 mg | 16% |
| Iron | 2 mg | 21% |
| Potassium | 1,411 mg | 30% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 132 mg | 19% |
| Zinc | 1 mg | 8% |
| Copper | 1 mg | 135% |
| Manganese | 1 mg | 50% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 110 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,125 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 11 g | — |
| Galactose | 0 g | — |
| Glucose | 12 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 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 | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 13 g | — |
| Sucrose | 6 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 305 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Orange, Banana, and Kale Smoothie?
One serving of Orange, Banana, and Kale Smoothie (1 serving) has 305 calories, which works out to 55 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Orange, Banana, and Kale Smoothie high in protein?
Not especially. It has 6.7 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 Orange, Banana, and Kale Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 88% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Orange, Banana, and Kale Smoothie?
28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Orange, Banana, and Kale Smoothie?
43 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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