⏱ 3 min totalStrawberry Vanilla Coconut Smoothie
Per 1 serving · 495 g · 6 ingredients
of a 2,000 cal day
- Protein16g11% of calories
- Carbs20g14% of calories
- Fat47g75% of calories
- ✓ Low sodium
At a glance
One serving of Strawberry Vanilla Coconut Smoothie (495 g) has 545 calories, with 16 g of protein, 20 g of carbohydrates and 47 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (31% DV), Vitamin C (96% DV) and riboflavin (b2) (27% DV). Keep an eye on saturated fat, which provides 202% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin C96%
- Riboflavin (B2)27%
- Vitamin B1235%
- Iron71%
- Magnesium24%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine12%
- Niacin11%
- Vitamin B611%
- Folate (B9)16%
- Pantothenic acid17%
Watch
20%+ of the daily value
- Saturated fat202%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Greek yogurt
⅔ cup Coconut milk
1 ½ tsp Vanilla extract
8 large Strawberries- 🥄3 cube Ice cubes
1 tbsp Coconut oil
Directions
- 1
Blend all ingredients except the coconut oil until smooth.
- 2
With the blender running, slowly add the coconut oil until well combined.
- 3
Pour into a glass and serve.
Vitamins & minerals
Amounts for 1 serving (495 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 86 mg | 96% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 1 μg | 35% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 176 mg | 18% |
| Iron | 6 mg | 71% |
| Potassium | 721 mg | 15% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 333 mg | 48% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 44% |
| Manganese | 2 mg | 73% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 10 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 4 g | — |
| Galactose | 1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 3 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 1 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 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 | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 545 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Strawberry Vanilla Coconut Smoothie?
One serving of Strawberry Vanilla Coconut Smoothie (1 serving) has 545 calories, which works out to 110 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Strawberry Vanilla Coconut Smoothie high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 11% 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 Strawberry Vanilla Coconut Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 14% 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 Vanilla Coconut Smoothie?
62 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Strawberry Vanilla Coconut Smoothie?
12 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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