⏱ 10 min totalOrange Blueberry Yogurt Smoothie
Per 1 serving · 257 g · 5 ingredients
of a 2,000 cal day
- Protein8.7g18% of calories
- Carbs32g65% of calories
- Fat3.9g18% of calories
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Orange Blueberry Yogurt Smoothie (257 g) has 187 calories, with 8.7 g of protein, 32 g of carbohydrates and 3.9 g of fat. Most of its energy comes from carbs (65% of calories). It is high in dietary fiber (20% DV), Vitamin C (28% DV) and Vitamin B6 (24% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C28%
- Vitamin B624%
- Phosphorus22%
- Copper20%
Good source of
10–19% of the daily value
- Vitamin K11%
- Thiamine17%
- Riboflavin (B2)18%
- Folate (B9)10%
- Vitamin B1218%
- Pantothenic acid13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Orange juice
¼ cup Greek yogurt
½ cup, unthawed Blueberries
½ small Banana
1 tbsp, ground Flaxseed
Directions
- 1
Combine all ingredients in a blender and blend until smooth. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (257 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 μg | 1% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 41 μg | 10% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 99 mg | 10% |
| Iron | 1 mg | 10% |
| Potassium | 479 mg | 10% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 156 mg | 22% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 19% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 53 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.4 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 2 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.1 g | — |
| Starch | 3 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 187 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 16minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Orange Blueberry Yogurt Smoothie?
One serving of Orange Blueberry Yogurt Smoothie (1 serving) has 187 calories, which works out to 72 calories per 100 g. That is about 9.3% of a 2,000-calorie day.
Is Orange Blueberry Yogurt Smoothie high in protein?
Not especially. It has 8.7 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Orange Blueberry Yogurt Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 65% 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 Blueberry Yogurt Smoothie?
28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Orange Blueberry Yogurt 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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