⏱ 7 min totalPina Colada Smoothie
Per 1 serving · 269 g · 5 ingredients
of a 2,000 cal day
- Protein2g3% of calories
- Carbs36g54% of calories
- Fat13g43% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pina Colada Smoothie (269 g) has 249 calories, with 2 g of protein, 36 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (54% of calories). It is high in iron (31% DV), copper (33% DV) and manganese (78% DV). Keep an eye on saturated fat, which provides 55% of the daily value.
High in
20%+ of the daily value
- Iron31%
- Copper33%
- Manganese78%
Good source of
10–19% of the daily value
- Vitamin C14%
- Thiamine11%
- Vitamin B617%
- Magnesium11%
- Phosphorus10%
Watch
20%+ of the daily value
- Saturated fat55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine all ingredients (excluding coconut flakes) in a blender and pulse until smooth. Pour into a glass and top with reserved coconut flakes. Enjoy!
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 0% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 23 mg | 2% |
| Iron | 2 mg | 31% |
| Potassium | 357 mg | 8% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 67 mg | 10% |
| Zinc | 1 mg | 5% |
| Copper | 0.3 mg | 33% |
| Manganese | 2 mg | 78% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 30 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 249 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Pina Colada Smoothie?
One serving of Pina Colada Smoothie (1 serving) has 249 calories, which works out to 93 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Pina Colada Smoothie high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pina Colada Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pina Colada Smoothie?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pina Colada Smoothie?
30 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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