⏱ 10 min totalWatermelon Wake-up Smoothie
Per 1 serving · 875 g · 6 ingredients
of a 2,000 cal day
- Protein25g13% of calories
- Carbs127g66% of calories
- Fat18g21% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Watermelon Wake-up Smoothie (875 g) has 703 calories, with 25 g of protein, 127 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (49% DV), dietary fiber (89% DV) and Vitamin C (50% DV).
High in
20%+ of the daily value
- Protein49%
- Dietary fiber89%
- Vitamin C50%
- Vitamin K26%
- Thiamine51%
- Riboflavin (B2)40%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E10%
- Choline17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup, diced Watermelon
1 ½ medium Banana
1 cup, unthawed Blueberries
6 oz Tofu
1 oz Chia seeds
½ cup Rolled oats
Directions
- 1
Combine all ingredients in a blender and pulse until smooth. Add additional water if the juice from the watermelon is not enough. Enjoy!
Vitamins & minerals
Amounts for 1 serving (875 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 94 μg | 10% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 424 mg | 42% |
| Iron | 7 mg | 84% |
| Potassium | 1,542 mg | 33% |
| Magnesium | 273 mg | 65% |
| Phosphorus | 628 mg | 90% |
| Zinc | 4 mg | 39% |
| Copper | 1 mg | 117% |
| Manganese | 3 mg | 144% |
| Selenium | 52 μg | 94% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 5 g | — |
| Alpha carotene | 44 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,017 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 19 g | — |
| Galactose | 0 g | — |
| Glucose | 14 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 13,777 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 11 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 5 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 703 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 133minWalking (3.5 mph)
- 84minCycling (moderate)
- 59minRunning (6 mph)
- 99minSwimming laps
Common questions
How many calories are in Watermelon Wake-up Smoothie?
One serving of Watermelon Wake-up Smoothie (1 serving) has 703 calories, which works out to 80 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is Watermelon Wake-up Smoothie high in protein?
It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 13% 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 Watermelon Wake-up Smoothie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 102 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Watermelon Wake-up Smoothie?
26 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Watermelon Wake-up Smoothie?
55 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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