⏱ 10 min total

Peanut Butter, Mango, and Kale Protein Smoothie

Name: Peanut Butter, Mango, and Kale Protein Smoothie
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ½ cup Water; 1 scoop (30g) Whey protein powder; ¼ cup, chopped Kale; ¼ cup, unthawed Blueberries; ¼ cup, thawed Strawberries; 1 tbsp Chia seeds; ¼ fruit without refuse Mango; ½ tbsp Peanut butter; ¼ cup Greek yogurt

Per 1 serving · 391 g · 9 ingredients

Calories

340

17%
of a 2,000 cal day

Protein
35g
40% of calories
Carbs
31g
35% of calories
Fat
9.7g
25% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Peanut Butter, Mango, and Kale Protein Smoothie (391 g) has 340 calories, with 35 g of protein, 31 g of carbohydrates and 9.7 g of fat. Most of its energy comes from protein (40% of calories). It is high in protein (71% DV), dietary fiber (29% DV) and Vitamin C (70% DV).

Per 100 g

87cal

low energy density

Protein per 100 cal

10g

Net carbs

23g

carbs minus fiber

Fiber

8.2g

16 g sugar

High in

20%+ of the daily value

Protein71%
Dietary fiber29%
Vitamin C70%
Vitamin K107%
Riboflavin (B2)24%
Niacin20%

Good source of

10–19% of the daily value

Vitamin A13%
Vitamin E13%
Vitamin B618%
Folate (B9)19%
Pantothenic acid10%
Potassium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Combine the water and protein powder in a blender and pulse until smooth.
2
Add the kale, blueberries, strawberries, chia seeds, mango, peanut butter, and yogurt. Blend until smooth, adding more water if needed to achieve the desired consistency.

Vitamins & minerals

Amounts for 1 serving (391 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	114 μg	13%
Vitamin C	63 mg	70%
Vitamin D	0 μg	0%
Vitamin E	2 mg	13%
Vitamin K	128 μg	107%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.3 mg	24%
Niacin	3 mg	20%
Vitamin B6	0.2 mg	18%
Folate (B9)	75 μg	19%
Vitamin B12	0.5 μg	20%
Pantothenic acid	1 mg	10%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	288 mg	29%
Iron	3 mg	43%
Potassium	450 mg	10%
Magnesium	81 mg	19%
Phosphorus	245 mg	35%
Zinc	1 mg	12%
Copper	0.5 mg	52%
Manganese	1 mg	34%
Selenium	14 μg	25%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	2 g	—
Alpha carotene	14 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,350 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	4 g	—
Galactose	0.4 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	2 g	—
Leucine	0.4 g	—
Lycopene	2 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	4 g	—
Proline	0.2 g	—
Retinol	1 μg	—
Serine	0.3 g	—
Starch	0.3 g	—
Sucrose	5 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	2 g	—
Total omega 6	2 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 340 calories

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

65min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Peanut Butter, Mango, and Kale Protein Smoothie?

One serving of Peanut Butter, Mango, and Kale Protein Smoothie (1 serving) has 340 calories, which works out to 87 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Peanut Butter, Mango, and Kale Protein Smoothie high in protein?

Yes. It has 35 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Is Peanut Butter, Mango, and Kale Protein Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Peanut Butter, Mango, and Kale Protein Smoothie?

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

How much sugar is in Peanut Butter, Mango, and Kale Protein Smoothie?

16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (391 g)

Calories340

% Daily Value*

Total fat 9.7g	12%
Saturated fat 1.4g	7%
Trans fat 0g
Cholesterol 6mg	2%
Sodium 87mg	4%
Total carbohydrate 31g	11%
Dietary fiber 8.2g	29%
Total sugars 16g
Protein 35g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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