⏱ 5 min totalStrawberry Chia Watermelon Smoothie
Per 1 serving · 346 g · 6 ingredients
of a 2,000 cal day
- Protein3g7% of calories
- Carbs31g74% of calories
- Fat3.5g19% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Strawberry Chia Watermelon Smoothie (346 g) has 150 calories, with 3 g of protein, 31 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (74% of calories). It is high in dietary fiber (23% DV), Vitamin C (58% DV) and iron (21% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin C58%
- Iron21%
- Copper23%
- Manganese23%
Good source of
10–19% of the daily value
- Vitamin B616%
- Calcium15%
- Potassium10%
- Magnesium12%
- Phosphorus14%
- Selenium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup, balls Watermelon
½ cup, unthawed Strawberries
¼ small Banana
⅜ cup Almond milk
½ fruit Lime
¼ oz Chia seeds
Directions
- 1
Add all ingredients to a blender, and blend until creamy and smooth. Add more almond milk to thin, or more frozen strawberries or ice to thicken.
- 2
Taste and adjust seasonings as needed, adding more lime for acidity, banana for sweetness, or watermelon for a more intense watermelon flavor.
- 3
Top with additional chia seeds to mock watermelon seeds! Best when fresh, though leftovers keep covered in the refrigerator for 1-2 days.
Vitamins & minerals
Amounts for 1 serving (346 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 35 μg | 4% |
| Vitamin C | 52 mg | 58% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 2 mg | 21% |
| Potassium | 461 mg | 10% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 95 mg | 14% |
| Zinc | 1 mg | 5% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 23% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 387 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 5 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 | 5,234 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Strawberry Chia Watermelon Smoothie?
One serving of Strawberry Chia Watermelon Smoothie (1 serving) has 150 calories, which works out to 43 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Is Strawberry Chia Watermelon Smoothie high in protein?
Not especially. It has 3 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Strawberry Chia Watermelon Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Strawberry Chia Watermelon Smoothie?
61 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Strawberry Chia Watermelon Smoothie?
14 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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