Green protein smoothie
Greek yogurt, banana, mango and a handful of spinach blended until smooth. Sweet, creamy and high in protein.
- Total time
- 5 min
- Servings
- 1
- Calories
- 380
- Protein
- 26 g
- Protein
- 26 g 26%
- Carbs
- 55 g 55%
- Fat
- 8 g 18%
- Vegetarian
- Pescatarian
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 170 gGreek yogurt
- ½ cup2% milk
- 1 mediumbanana, frozen in chunks
- 80 gmango, frozen chunks
- 30 gspinach
- 1 tbspflaxseed, ground
Steps
- Put the milk and yogurt in the blender first, then the spinach, fruit and flaxseed.
- Blend on high for 45 to 60 seconds until completely smooth. Add a splash of water if it's too thick.
What a serving gives you
High in Protein (52% DV), Dietary fiber (≥28% DV), Calcium (31% DV), Magnesium (32% DV), Phosphorus (37% DV), Potassium (26% DV), Zinc (21% DV), Copper (42% DV), Manganese (40% DV), Selenium (44% DV), Vitamin A (28% DV), Vitamin C (≥53% DV), Vitamin K (125% DV), Thiamin (B1) (28% DV), Riboflavin (B2) (69% DV), Pantothenic acid (B5) (33% DV), Vitamin B6 (47% DV), Folate (≥33% DV), Vitamin B12 (77% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (59)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 380 kcal | 71.6 kcal | |
| Protein | 26.2 g | 4.94 g | 52% |
| Carbohydrate | 55 g | 10.4 g | 20% |
| Dietary fiber | ≥7.82 g | ≥1.47 g | ≥28% |
| Total sugars | 37.4 g | 7.05 g | |
| Starch | ≥6.35 g | ≥1.2 g | |
| Water | 437 g | 82.3 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 8.2 g | 1.55 g | 11% |
| Saturated fat | 2.32 g | 0.437 g | 12% |
| Trans fat | ≥0.112 g | ≥0.021 g | |
| Monounsaturated fat | 1.68 g | 0.318 g | |
| Polyunsaturated fat | 3.26 g | 0.615 g | |
| Omega-3 ALA | ≥0.011 g | ≥0.002 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 18.3 mg | 3.44 mg | 6% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 406 mg | 76.5 mg | 31% |
| Iron | 1.98 mg | 0.374 mg | 11% |
| Magnesium | 136 mg | 25.6 mg | 32% |
| Phosphorus | 461 mg | 87 mg | 37% |
| Potassium | 1218 mg | 230 mg | 26% |
| Sodium | 147 mg | 27.8 mg | 6% |
| Zinc | 2.34 mg | 0.442 mg | 21% |
| Copper | 0.382 mg | 0.072 mg | 42% |
| Manganese | 0.926 mg | 0.175 mg | 40% |
| Selenium | 24.5 mcg | 4.61 mcg | 44% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 256 mcg | 48.3 mcg | 28% |
| Vitamin C | ≥48.1 mg | ≥9.07 mg | ≥53% |
| Vitamin D | 1.46 mcg | 0.276 mcg | 7% |
| Vitamin E | 1.53 mg | 0.289 mg | 10% |
| Vitamin K | 150 mcg | 28.2 mcg | 125% |
| Thiamin (B1) | 0.337 mg | 0.063 mg | 28% |
| Riboflavin (B2) | 0.893 mg | 0.168 mg | 69% |
| Niacin (B3) | 2.33 mg | 0.438 mg | 15% |
| Pantothenic acid (B5) | 1.67 mg | 0.315 mg | 33% |
| Vitamin B6 | 0.791 mg | 0.149 mg | 47% |
| Folate | ≥131 mcg | ≥24.8 mcg | ≥33% |
| Vitamin B12 | 1.84 mcg | 0.346 mcg | 77% |
| Choline | 77.2 mg | 14.6 mg | 14% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.341 g | 0.064 g | |
| Threonine | 1.04 g | 0.197 g | |
| Isoleucine | 1.3 g | 0.245 g | |
| Leucine | 2.45 g | 0.461 g | |
| Lysine | 2.01 g | 0.378 g | |
| Methionine | 0.674 g | 0.127 g | |
| Cystine | ≥0.222 g | ≥0.042 g | |
| Phenylalanine | 1.3 g | 0.245 g | |
| Tyrosine | 1.18 g | 0.222 g | |
| Valine | 1.65 g | 0.31 g | |
| Arginine | 1.06 g | 0.2 g | |
| Histidine | 0.794 g | 0.15 g | |
| Alanine | 0.982 g | 0.185 g | |
| Aspartic acid | 2.08 g | 0.393 g | |
| Glutamic acid | 5.4 g | 1.02 g | |
| Glycine | 0.643 g | 0.121 g | |
| Proline | 2.56 g | 0.483 g | |
| Serine | 1.36 g | 0.256 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | ≥0 mg | ≥0 mg | |
| Alcohol | ≥0 g | ≥0 g |