⏱ 10 min totalSmoothie Bowl
Per 1 serving · 498 g · 9 ingredients
of a 2,000 cal day
- Protein8.3g5% of calories
- Carbs68g45% of calories
- Fat34g50% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Smoothie Bowl (498 g) has 561 calories, with 8.3 g of protein, 68 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (50% of calories). It is high in dietary fiber (44% DV), Vitamin C (108% DV) and Vitamin E (28% DV). Keep an eye on saturated fat, which provides 118% of the daily value.
High in
20%+ of the daily value
- Dietary fiber44%
- Vitamin C108%
- Vitamin E28%
- Vitamin K24%
- Riboflavin (B2)27%
- Niacin21%
Good source of
10–19% of the daily value
- Calcium12%
- Zinc15%
- Selenium10%
Watch
20%+ of the daily value
- Saturated fat118%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Banana
½ cup, unthawed Blueberries
½ cup, unthawed Strawberries
½ cup Coconut milk
¼ cup, chunks Pineapple
½ fruit Kiwi
⅛ cup, sliced Almonds
1 tbsp Coconut meat
⅓ tbsp Chia seeds
Directions
- 1
Add the banana, frozen blueberries, frozen strawberries, and coconut milk to a blender. Blend until very smooth, adding a splash more coconut milk if too thick, or a few more frozen berries if too thin.
- 2
Optionally, lightly toast the almonds them in a dry skillet over medium heat, stirring until fragrant, then cool.
- 3
Pour the smoothie into a bowl and top with pineapple, kiwi, almonds, coconut, and chia seeds. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (498 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 97 mg | 108% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 6 mg | 73% |
| Potassium | 1,160 mg | 25% |
| Magnesium | 159 mg | 38% |
| Phosphorus | 267 mg | 38% |
| Zinc | 2 mg | 15% |
| Copper | 1 mg | 77% |
| Manganese | 2 mg | 102% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 34 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 110 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 11 g | — |
| Galactose | 0 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 7 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 561 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 107minWalking (3.5 mph)
- 67minCycling (moderate)
- 47minRunning (6 mph)
- 79minSwimming laps
Common questions
How many calories are in Smoothie Bowl?
One serving of Smoothie Bowl (1 serving) has 561 calories, which works out to 113 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Smoothie Bowl high in protein?
Not especially. It has 8.3 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Smoothie Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Smoothie Bowl?
36 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Smoothie Bowl?
36 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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