⏱ 7 min totalSpinach, Cottage Cheese, and Blueberry Protein Smoothie
Per 1 serving · 291 g · 4 ingredients
of a 2,000 cal day
- Protein60g68% of calories
- Carbs21g23% of calories
- Fat3.7g9% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Spinach, Cottage Cheese, and Blueberry Protein Smoothie (291 g) has 356 calories, with 60 g of protein, 21 g of carbohydrates and 3.7 g of fat. Most of its energy comes from protein (68% of calories). It is high in protein (121% DV), Vitamin A (52% DV) and Vitamin K (252% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein121%
- Vitamin A52%
- Vitamin K252%
- Riboflavin (B2)25%
- Vitamin B620%
- Folate (B9)32%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E18%
- Thiamine12%
- Vitamin B1219%
- Magnesium16%
- Copper19%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄2 scoop (30g) Whey protein powder
½ cup, unthawed Blueberries
½ cup Spinach
⅓ cup Cottage cheese
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Add water or milk to reach desired consistency. Enjoy!
Vitamins & minerals
Amounts for 1 serving (291 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 467 μg | 52% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 303 μg | 252% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 353 mg | 35% |
| Iron | 5 mg | 59% |
| Potassium | 377 mg | 8% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 148 mg | 21% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 29% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,511 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 24 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 356 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Spinach, Cottage Cheese, and Blueberry Protein Smoothie?
One serving of Spinach, Cottage Cheese, and Blueberry Protein Smoothie (1 serving) has 356 calories, which works out to 123 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Spinach, Cottage Cheese, and Blueberry Protein Smoothie high in protein?
Yes. It has 60 g of protein per serving, and 68% of its calories come from protein (17 g of protein per 100 calories).
Is Spinach, Cottage Cheese, and Blueberry Protein Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach, Cottage Cheese, and Blueberry Protein Smoothie?
472 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach, Cottage Cheese, and Blueberry Protein Smoothie?
9.1 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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