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Broccoli cucumber spinach smoothie Calories
Low-calorie green smoothie rich in fiber and vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli cucumber spinach smoothie (240 g) has 72 calories. That works out to 30 calories per 100 g. It contains 18.5 g of carbs, 0 g of protein, 0 g of fat and 1.2 g of fiber. Its 348 µg of Vitamin K covers 290% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli cucumber spinach smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
72
KCAL / 240G
Carbs
18.5g
· 7% DV
Protein
0g
· 0% DV
Fat
0g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 100% · Protein 0% · Fat 0%
Broccoli cucumber spinach smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Broccoli cucumber spinach smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 72 kcal |
| 100 g | 100 g | 30 kcal |
| 1 serving (small) | 150 g | 45 kcal |
| 1 cup (small) | 180 g | 54 kcal |
| 1 bottle (small) | 250 g | 75 kcal |
| 1 serving (medium) | 250 g | 75 kcal |
| 1 cup (large) | 320 g | 96 kcal |
| 1 bottle (medium) | 350 g | 105 kcal |
| 1 serving (large) | 400 g | 120 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Broccoli cucumber spinach smoothie
How do you make a broccoli cucumber spinach smoothie?
Blend broccoli, cucumber and spinach with water until smooth. Chop the broccoli into small florets first, and add liquid gradually to control the texture. Lemon or green apple can brighten the vegetable flavor without changing the smoothie’s basic character.
Can you put raw broccoli in a broccoli cucumber spinach smoothie?
Yes, raw broccoli works in a broccoli cucumber spinach smoothie. Cut the florets small and finely chop any firm stem so the blender can break them down. If the flavor is too strong, use less broccoli or briefly steam it first.
What does a broccoli cucumber spinach smoothie taste like?
A broccoli cucumber spinach smoothie tastes fresh and distinctly green, with cucumber adding a mild, watery note. Broccoli can make the flavor more cabbage-like, so lemon, mint or green apple can balance it and make the drink more refreshing.
Do you need to peel cucumber for a broccoli cucumber spinach smoothie?
No, peeling the cucumber is optional. Wash it well and leave the skin on for extra color and a slightly more textured drink; peel it if you prefer a milder flavor or a smoother-looking broccoli cucumber spinach smoothie.
Can you make a broccoli cucumber spinach smoothie ahead of time?
Yes, but it tastes and looks best soon after blending. If you make it ahead, keep it covered in the refrigerator and drink it as soon as practical, preferably the same day. Shake or reblend it if the ingredients separate.
Should you strain a broccoli cucumber spinach smoothie?
No, straining is not necessary. Leaving the broccoli, cucumber and spinach pulp in the smoothie preserves its fiber and gives it a thicker texture. Strain it only if you specifically prefer a thinner, less pulpy drink.
What can you add to a broccoli cucumber spinach smoothie to make it taste better?
Lemon juice, green apple or fresh mint can make a broccoli cucumber spinach smoothie taste brighter. For a creamier texture, add avocado; if the vegetables taste too strong, start with a smaller amount of broccoli.
Why is my broccoli cucumber spinach smoothie chunky?
A broccoli cucumber spinach smoothie can stay chunky when the broccoli pieces are too large or there is too little liquid. Chop the broccoli finely, blend the cucumber with liquid first, then add the spinach and broccoli and blend again.
Can you freeze a broccoli cucumber spinach smoothie?
Yes, you can freeze a broccoli cucumber spinach smoothie in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and blend or shake it well before drinking, since freezing can change its texture and cause separation.
Should you cook broccoli before adding it to a broccoli cucumber spinach smoothie?
No, cooking is not required; raw broccoli blends into the smoothie when cut into small pieces. Briefly steaming and cooling it first is an option if you want a milder broccoli flavor and a softer texture.
Broccoli cucumber spinach smoothie Vitamins & Minerals
Vitamins
Vitamin K
348µg · 290% DV
Vitamin C
76.8mg · 85% DV
Vitamin A
432µg · 48% DV
Folate
139.2µg · 35% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.17mg · 19% DV
Potassium ⭐
576mg · 17% DV
Magnesium
67mg · 16% DV
Sodium
58mg · 3% DV
Broccoli cucumber spinach smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli cucumber spinach smoothie
To burn the 72 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli cucumber spinach smoothie?
Broccoli cucumber spinach smoothie blends broccoli, cucumber and spinach into a fresh-tasting green drink. It is a modern smoothie rather than a traditional dish, and the balance depends on the vegetables and how finely they are blended. Cucumber keeps the flavour cool and mild, while broccoli brings a more earthy, vegetal note and spinach rounds it out.
It is commonly enjoyed chilled at breakfast or as a light snack; a piece of toast or a savoury breakfast can make it more filling. The drink is vegetable-led and low in energy, at 30 kcal per 100 g. Blend it thoroughly for a smoother texture, and drink it soon after making it for its freshest taste.
How Nutritious Is Broccoli cucumber spinach smoothie?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Broccoli cucumber spinach smoothie Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli cucumber spinach smoothie Contain Allergens?
No known major allergens
Which Diets Is Broccoli cucumber spinach smoothie Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli cucumber spinach smoothie Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.