⏱ 10 min totalTropical Strawberry Swirl Smoothies
Per 1 serving · 511 g · 8 ingredients
of a 2,000 cal day
- Protein17g15% of calories
- Carbs88g80% of calories
- Fat2.3g5% of calories
- ✓ Low fat
- ✓ Low sodium
At a glance
One serving of Tropical Strawberry Swirl Smoothies (511 g) has 421 calories, with 17 g of protein, 88 g of carbohydrates and 2.3 g of fat. Most of its energy comes from carbs (80% of calories). It is high in protein (33% DV), Vitamin C (56% DV) and riboflavin (b2) (47% DV).
High in
20%+ of the daily value
- Protein33%
- Vitamin C56%
- Riboflavin (B2)47%
- Vitamin B631%
- Vitamin B1253%
- Pantothenic acid30%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine13%
- Folate (B9)17%
- Iron15%
- Potassium19%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Orange juice
¼ cup, unthawed Strawberries
3 oz Greek yogurt
½ cup Vanilla yogurt
½ cup, chunks Pineapple
½ medium Banana
1 tbsp Honey
¼ tsp Vanilla extract
Directions
- 1
Add the orange juice, frozen strawberries, and Greek yogurt to a blender. Blend until completely smooth, then pour into a glass and set aside.
- 2
In the same blender, combine the vanilla yogurt, pineapple chunks, banana, honey, and vanilla extract. Blend until smooth and creamy.
- 3
Pour the second mixture into the glass and gently swirl the two layers together with a spoon or straw. Serve right away.
Vitamins & minerals
Amounts for 1 serving (511 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 26 μg | 3% |
| Vitamin C | 50 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 47% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 66 μg | 17% |
| Vitamin B12 | 1 μg | 53% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 331 mg | 33% |
| Iron | 1 mg | 15% |
| Potassium | 904 mg | 19% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 314 mg | 45% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 17% |
| Manganese | 2 mg | 67% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 68 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 37 μg | — |
| Fructose | 14 g | — |
| Galactose | 1 g | — |
| Glucose | 13 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 16 μg | — |
| Serine | 0.4 g | — |
| Starch | 3 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 421 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Tropical Strawberry Swirl Smoothies?
One serving of Tropical Strawberry Swirl Smoothies (1 serving) has 421 calories, which works out to 82 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Tropical Strawberry Swirl Smoothies high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 15% 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.
Are Tropical Strawberry Swirl Smoothies keto-friendly?
It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 80% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tropical Strawberry Swirl Smoothies?
119 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tropical Strawberry Swirl Smoothies?
77 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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