Green protein smoothie

Beverage

Item Rating: 86/100

1 serving (250 grams) contains 200 calories, 15.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		141.5 mg	6%
Total Carbohydrates		23.6 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	14.2 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		188.7 mg	14%
Iron		1.9 mg	10%
Potassium		471.7 mg	10%

* 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: 42 cal (21.9%)

Protein: 56 cal (29.4%)

Carbs: 94 cal (48.8%)

About Green protein smoothie

A green protein smoothie is a nutrient-rich beverage typically made with a combination of leafy greens like spinach or kale, fruits such as bananas or berries, plant-based or animal-derived protein powders, and a liquid base like water or milk. Originating from health-conscious trends in Western cuisine, it has become a globally recognized choice for a quick and balanced meal or snack. Packed with macronutrients and micronutrients, it typically offers a good balance of protein, fiber, vitamins (e.g., vitamin C, vitamin A, and vitamin K), and minerals such as potassium and iron. Its composition can vary widely according to the ingredients used, but green protein smoothies are often low in fat, making them a healthy option for energy support and recovery after exercise.

Health Benefits

• Supports muscle repair and growth due to high protein content (about 15-30g protein per serving depending on the source)
• Boosts immune function with vitamin C from fruit additions like kiwi or oranges (provides around 70-100% of the daily recommended intake in one serving)
• Promotes gut health with dietary fiber from greens and fruits (3-6g of fiber per serving supports digestion)
• Enhances bone health through calcium and vitamin K present in greens like kale (1 cup of kale can provide over 100% of the daily vitamin K requirement)
• Helps maintain hydration when prepared with water or nutrient-dense liquids like coconut water

Dietary Considerations

Allergens: Contains dairy (if using whey protein or milk), nuts (if nut-based milk or butters are added), soy (if soy protein powder is chosen)

Suitable for: Vegetarian, vegan (if using plant-based proteins), gluten-free, paleo (when using whole, unprocessed ingredients)

Not suitable for: Low-carb (due to fruit content), fodmap-sensitive diets (may include high-fodmap ingredients like certain fruits and sweeteners)

Selection and Storage

Green protein smoothies are best consumed immediately to preserve nutrients. If storing, keep refrigerated in an airtight container and consume within 24 hours to prevent nutrient degradation and separation.

Common Questions About Green protein smoothie Nutrition

How much protein and how many calories are in a green protein smoothie?

A green protein smoothie typically contains 15-30 grams of protein and 200-400 calories per serving, depending on ingredients like plant-based milk, protein powder, and fruits or vegetables included. It's also a rich source of vitamins A, C, and K, as well as fiber and antioxidants.

Is a green protein smoothie suitable for a keto or low-carb diet?

A green protein smoothie can be made keto-friendly by using low-carb ingredients such as unsweetened almond milk, spinach, avocado, and a low-carb protein powder, while avoiding high-sugar fruits like bananas. Ensure the total net carbs stay within your daily limit for ketosis.

What are the health benefits and concerns of drinking green protein smoothies?

Green protein smoothies provide a convenient way to increase your intake of protein, fiber, and essential nutrients like folate and vitamin K, which support muscle growth, digestion, and heart health. However, high-sugar fruits or sweeteners can add excess calories and spike blood sugar, so balance ingredients carefully.

What is the recommended serving size for a green protein smoothie?

A standard serving size for a green protein smoothie is typically 12-16 ounces, providing a balanced portion of protein, healthy fats, and fiber. For a meal replacement, aim for around 300-400 calories, while a snack-sized portion might range from 150-200 calories.

How does a green protein smoothie compare to a traditional fruit smoothie?

Green protein smoothies often contain more fiber, protein, and micronutrients due to ingredients like leafy greens and protein powders. In contrast, traditional fruit smoothies are typically higher in natural sugars and carbohydrates, making green protein smoothies a more nutrient-dense option overall.

Data Sources & Scientific References