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⏱ 5 min total
Recipes

Peanut Butter, Spinach, and Kale Smoothie

Per 1 serving · 455 g · 5 ingredients

Calories
345
17%
of a 2,000 cal day
  • Protein
    15g
    17% of calories
  • Carbs
    46g
    50% of calories
  • Fat
    14g
    34% of calories
Portion

At a glance

One serving of Peanut Butter, Spinach, and Kale Smoothie (455 g) has 345 calories, with 15 g of protein, 46 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (31% DV), dietary fiber (21% DV) and Vitamin A (56% DV). Keep an eye on saturated fat, which provides 24% of the daily value.

Per 100 g
76cal
low energy density
Protein per 100 cal
4.4g
Net carbs
40g
carbs minus fiber
Fiber
5.8g
29 g sugar

High in

20%+ of the daily value

  • Protein31%
  • Dietary fiber21%
  • Vitamin A56%
  • Vitamin C53%
  • Vitamin E21%
  • Vitamin K341%

Good source of

10–19% of the daily value

  • Vitamin D19%
  • Thiamine19%
  • Choline13%
  • Selenium16%

Watch

20%+ of the daily value

  • Saturated fat24%

Ingredients

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

Directions

Prep 5 min
  1. 1

    Combine spinach, whole milk, peanut butter, kale, and banana in a blender. Blend until smooth and enjoy immediately.

Vitamins & minerals

Amounts for 1 serving (455 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A503 μg
56%
Vitamin C48 mg
53%
Vitamin D3 μg
19%
Vitamin E3 mg
21%
Vitamin K409 μg
341%
Thiamine0.2 mg
19%
Riboflavin (B2)1 mg
52%
Niacin4 mg
23%
Vitamin B61 mg
63%
Folate (B9)190 μg
47%
Vitamin B121 μg
53%
Pantothenic acid2 mg
30%
Choline73 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium391 mg
39%
Iron3 mg
31%
Potassium1,270 mg
27%
Magnesium141 mg
34%
Phosphorus349 mg
50%
Zinc2 mg
20%
Copper1 mg
56%
Manganese1 mg
55%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene39 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,409 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride11 μg—
Fructose6 g—
Galactose0.1 g—
Glucose6 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose12 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol134 μg—
Serine1 g—
Starch7 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D33 μg—

Burning 345 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)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

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

One serving of Peanut Butter, Spinach, and Kale Smoothie (1 serving) has 345 calories, which works out to 76 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Peanut Butter, Spinach, and Kale Smoothie high in protein?

It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Peanut Butter, Spinach, and Kale Smoothie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 50% 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, Spinach, and Kale Smoothie?

172 mg per serving.

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

29 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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