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Egg smoothie Calories
High-protein smoothie made with egg
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Egg smoothie (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 25.5 g of carbs, 14 g of protein, 9.5 g of fat and 1.5 g of fiber. Its 13 µg of Biotin covers 43% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Egg smoothie Nutrition Facts
Selected: 1 cup (medium) · 250 g
240
KCAL / 250G
Carbs
25.5g
· 9% DV
Protein
14g
· 28% DV
Fat
9.5g
· 12% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 23% · Fat 35%
Egg smoothie nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.08 g | |
| Sodium | 155 mg | 7% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 1.5 g | 5% |
| Protein | 14 g | 28% |
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 Egg smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 240 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (small) | 180 g | 173 kcal |
| 1 serving (small) | 200 g | 192 kcal |
| 8 ounce (medium) | 240 g | 230 kcal |
| 1 bottle (medium) | 300 g | 288 kcal |
| 1 cup (large) | 350 g | 336 kcal |
| 1 serving (large) | 400 g | 384 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Egg smoothie
How do you make an egg smoothie?
Blend an egg with milk or yogurt and fruit until smooth. For food safety, use pasteurized egg if the recipe calls for it raw; otherwise, cook the egg first, let it cool, and then blend it with the other ingredients.
Is it safe to put a raw egg in an egg smoothie?
A raw egg can carry Salmonella, and freshness alone does not remove that risk. Choose pasteurized eggs for a raw-egg recipe, or use a fully cooked, cooled egg instead.
Can you make an egg smoothie with cooked eggs?
Yes, cooked eggs work in an egg smoothie. Cool and peel a hard-boiled egg before blending; the drink will be thicker and may have a slightly different texture than one made with raw egg.
What fruit goes best in an egg smoothie?
Banana, berries, and mango pair well with an egg smoothie because their flavors complement the egg and help create a creamy texture. Blend the fruit with milk or yogurt, adding frozen fruit if you want a colder, thicker drink.
Can you make an egg smoothie without milk?
Yes, you can make an egg smoothie without milk. Use yogurt, a plant-based drink, or water as the liquid; yogurt makes it thicker, while water gives it a lighter texture.
Does an egg smoothie taste eggy?
An egg smoothie can taste eggy, especially when the egg is raw or the other ingredients have mild flavors. Ripe banana, cocoa, or cinnamon can mask the flavor, and drinking it soon after blending helps keep the aroma from becoming more noticeable.
How long does an egg smoothie last in the fridge?
An egg smoothie is best consumed soon after blending. If you need to keep it, cover it and refrigerate it promptly, then drink it within a short time; do not leave a smoothie made with raw egg at room temperature.
Can you freeze an egg smoothie?
Yes, you can freeze an egg smoothie, though it may separate or become grainy after thawing. Freeze it in a sealed container, thaw it in the refrigerator, and blend it again before drinking; freezing does not make raw egg safe.
Is an egg smoothie a good breakfast?
Yes, an egg smoothie can be part of breakfast, especially when blended with fruit and yogurt or oats. Pair it with a more substantial food, such as whole-grain toast, if a drink alone does not keep you satisfied.
Can you drink an egg smoothie while pregnant?
Yes, but avoid egg smoothies made with raw or unpasteurized eggs during pregnancy. Use fully cooked egg or pasteurized egg instead; ask your healthcare professional for advice if you have individual dietary concerns.
Egg smoothie Vitamins & Minerals
Vitamins
Biotin
13µg · 43% DV
B2
0.45mg · 35% DV
B12
0.8µg · 33% DV
B5
1.13mg · 23% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
230mg · 33% DV
Iodine
30µg · 20% DV
Calcium
145mg · 14% DV
Potassium ⭐
413mg · 12% DV
Sodium
155mg · 7% DV
Egg smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg smoothie
To burn the 240 calories in 1 cup (medium) (250 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 Egg smoothie?
An Egg smoothie blends egg with a liquid such as milk or yoghurt, often with fruit; recipes vary, and it is not one fixed traditional drink. It is usually made at home as a filling breakfast or snack, with fruit such as banana adding sweetness and body.
The texture is smooth and creamy, while the egg flavour can be quite mild beneath the fruit and dairy. Egg gives it a protein-forward profile: it contains 5.6 g of protein per 100 g. If your recipe uses uncooked egg, choose pasteurised egg; for a lighter blend, use plain yoghurt or milk and skip extra sweeteners.
How Nutritious Is Egg smoothie?
Nutrient density
Medium
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 Egg 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 Egg smoothie Contain Allergens?
Contains these allergens:
Which Diets Is Egg smoothie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg smoothie Fat Profile
SATURATED
3g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.