Blueberry protein smoothie

Beverage

Item Rating: 78/100

1 serving (250 grams) contains 200 calories, 15.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		4.7 mg	1%
Sodium		94.3 mg	4%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	3.8 g	13%
	Sugars	17.0 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		0.9 mg	5%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (14.3%)

Protein: 56 cal (32.2%)

Carbs: 94 cal (53.5%)

About Blueberry protein smoothie

A Blueberry Protein Smoothie is a popular and nutritious beverage commonly prepared in Western cuisine to support a healthy lifestyle or fitness goals. Combining antioxidant-rich blueberries with protein powder, milk or plant-based alternatives, and optional ingredients like spinach or flaxseed, this smoothie is both flavorful and nutrient-dense. Blueberries are a low-calorie fruit loaded with essential vitamins like vitamin C and K and powerful antioxidants such as anthocyanins, supporting overall health. Protein powders, whether whey or plant-based, contribute essential amino acids for muscle repair and growth. This smoothie is typically high in protein (15-25 grams per serving, depending on protein choice) and moderate in carbohydrates, making it ideal for post-workout recovery or breakfast.

Health Benefits

• Rich in antioxidants from blueberries, particularly anthocyanins, which combat oxidative stress and support heart health.
• High in protein (from protein powders) for muscle repair, growth, and overall satiety.
• Contains vitamin C from blueberries, boosting immunity and promoting healthy skin.
• Includes dietary fiber from fruit and optional add-ins like flaxseed, aiding digestion and supporting gut health.
• Low in calories, offering a nutrient-dense snack suitable for weight management.

Dietary Considerations

Allergens: Contains dairy (if made with regular milk or whey protein)

Suitable for: Vegetarian (with plant-based ingredients), gluten-free (if ingredients are certified gluten-free)

Not suitable for: Vegan (if made with whey or dairy-based products), individuals with berry allergies

Selection and Storage

Consume immediately after preparation to preserve nutrient content and freshness. Avoid storing for extended periods as the texture and flavor can deteriorate.

Common Questions About Blueberry protein smoothie Nutrition

Is a blueberry protein smoothie high in protein?

The protein content of a blueberry protein smoothie depends on the type and amount of protein powder used. On average, a serving contains 15–25 grams of protein if made with a standard scoop of whey or plant-based protein powder, making it a good source of protein to support muscle repair and satiety.

Can I include a blueberry protein smoothie in a keto diet?

A blueberry protein smoothie can fit into a keto diet if adjusted for low carb ingredients. Use unsweetened almond milk and limit blueberries to a small portion (about ¼ cup), as they contain carbs. Adding protein powder and a keto-friendly fat source, like avocado or MCT oil, can enhance compatibility.

What are the health benefits of a blueberry protein smoothie?

Blueberry protein smoothies combine antioxidants from blueberries with the muscle-supporting benefits of protein. Blueberries are rich in vitamin C, vitamin K, and fiber, which support immune health and digestion. Protein enhances muscle recovery while promoting sustained energy levels.

How much should I drink in one serving of a blueberry protein smoothie?

A standard serving size is typically 8–12 ounces, depending on your nutritional needs. For meal replacement, aim for a larger smoothie with balanced macronutrients; for a snack, opt for a smaller portion with fewer calories and carbs.

How does a blueberry protein smoothie compare to other fruit smoothies?

Compared to other fruit smoothies, blueberry protein smoothies tend to have higher protein content due to added powders. They are lower in sugar if made with controlled portions of blueberries and no added sweeteners. Blueberries offer unique antioxidants not found in fruits like bananas or mangos, giving them an edge for health benefits.

Data Sources & Scientific References