Yogurt berry smoothie: Calories, Protein & Nutrients
318 kcal · 24 g protein · 51 g carbs · 4 g fat · 6.1 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Banana 1 × one medium | 118 g | 105 | 1.3 | 27.0 | 0.4 | 3.1 |
| Strawberries (raw) 1 × one cup | 152 g | 49 | 1.0 | 12.1 | 0.3 | 3.0 |
| Greek yogurt (nonfat) 1 × three-quarter cup | 170 g | 104 | 17.5 | 6.2 | 0.6 | 0.0 |
| Milk (2%) ½ × one cup | 122 g | 61 | 4.0 | 5.9 | 2.4 | 0.0 |
| Total | 562 g | 318 | 23.8 | 51.1 | 3.8 | 6.1 |
Banana brings the most calories (33%); Greek yogurt (nonfat) the most protein (74%); Greek yogurt (nonfat) the most sodium (51%).
Where the calories come from
Protein 30% · Carbohydrate 64% · Fat 11% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 24 g | 48% | |
| Carbohydrate | 51 g | 19% | |
| Fat | 3.8 g | 5% | |
| Saturated fat * | 1.9 g | 9% | |
| Fiber | 6.1 g | 22% | |
| Sugars * | 21 g | — | |
| Sodium | 120 mg | 5% | |
| Potassium | 1077 mg | 23% | |
| Calcium | 367 mg | 28% | |
| Iron | 0.8 mg | 5% | |
| Magnesium | 83 mg | 20% | |
| Zinc | 1.8 mg | 17% | |
| Selenium * | 21 mcg | 38% | |
| Vitamin B12 * | 1.8 mcg | 77% | |
| Vitamin D * | 1.5 mcg | 7% | |
| Folate * | 30 mcg DFE | 7% | |
| Vitamin K * | 0.8 mcg | 1% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 7.5 g, rank 33 of 73. Best breakfast on this measure: Cottage cheese & pineapple (14.5 g).
- Fiber: rank 32 of 73 (highest first).
- Sodium: rank 30 of 73 (lowest first).
- Calories: rank 19 of 73 (lightest first).
Common questions
How many calories are in yogurt berry smoothie?
About 318 kcal for the portions listed (562 g of food in total), from USDA FoodData Central values.
How much protein is in yogurt berry smoothie?
24 g — 7.5 g per 100 kcal, which ranks 33 of 73 meals on this site.
How much fiber and sodium?
6.1 g of fiber (22% of the 28 g Daily Value) and 120 mg of sodium (5% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator