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Green leafy vegetable smoothie Calories
Low-calorie green smoothie rich in vitamin K, folate, and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green leafy vegetable smoothie (240 g) has 67 calories. That works out to 28 calories per 100 g. It contains 11.5 g of carbs, 3.8 g of protein, 1 g of fat and 4.1 g of fiber. Its 432 µg of Vitamin K covers 360% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Green leafy vegetable smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
67
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
3.8g
· 8% DV
Fat
1g
· 1% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 22% · Fat 12%
Green leafy vegetable smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 3.8 g | 8% |
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 Green leafy vegetable smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 67 kcal |
| 100 g | 100 g | 28 kcal |
| ½ cup (half) | 120 g | 34 kcal |
| 1 cup (small) | 180 g | 50 kcal |
| 1 serving (medium) | 250 g | 70 kcal |
| 1 bottle (small) | 300 g | 84 kcal |
| 1 cup (large) | 350 g | 98 kcal |
| 1 serving (large) | 400 g | 112 kcal |
| 1 bottle (large) | 500 g | 140 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Green leafy vegetable smoothie
What should you put in a green leafy vegetable smoothie?
A green leafy vegetable smoothie usually combines mild greens, such as spinach, with liquid and fruit for flavor. Add yogurt, oats, or nut butter if you want a thicker, more filling drink.
How do you make a green leafy vegetable smoothie taste less grassy?
Use mild greens and add a tart or sweet ingredient, such as lemon, berries, or banana, to balance the flavor. Start with a small handful of greens, blend, and add more until the taste suits you.
Is a green leafy vegetable smoothie better than green juice?
A green leafy vegetable smoothie keeps the blended pulp, while juicing separates much of it from the liquid. That usually gives the smoothie a thicker texture and more fiber, so it may feel more filling.
Can you drink a green leafy vegetable smoothie every day?
Yes, many people can include a green leafy vegetable smoothie in their daily diet. If you take warfarin, keep your intake of vitamin K-rich greens consistent and ask your clinician before making a major change.
Does a green leafy vegetable smoothie help with weight loss?
A green leafy vegetable smoothie may support weight management if it replaces a higher-calorie drink and does not contain lots of added sugar or juice. It is not a weight-loss treatment on its own.
How long does a green leafy vegetable smoothie last in the fridge?
A green leafy vegetable smoothie is best fresh. If you have leftovers, refrigerate them promptly in a sealed container and aim to drink them the same day; shake or stir if the ingredients separate.
Can you freeze a green leafy vegetable smoothie?
Yes, you can freeze a green leafy vegetable smoothie in individual portions. Thaw it in the refrigerator and blend or shake it again, since freezing and thawing can make the texture separate or become less smooth.
Should you wash greens before making a green leafy vegetable smoothie?
Yes, rinse leafy greens thoroughly under running water before blending, even if they will be blended raw. Remove damaged leaves and dry the greens with a clean towel to avoid watering down the smoothie.
Can a green leafy vegetable smoothie replace breakfast?
A green leafy vegetable smoothie can be part of breakfast, but greens and fruit alone may not keep you satisfied for long. Add a source of protein and something filling, such as yogurt and oats.
When is the best time to drink a green leafy vegetable smoothie?
There is no single best time to drink a green leafy vegetable smoothie; have it when it fits your routine. It can work as a snack or alongside a meal, rather than being treated as a detox drink.
Green leafy vegetable smoothie Vitamins & Minerals
Vitamins
Vitamin K
432µg · 360% DV
Vitamin A
504µg · 56% DV
Vitamin C
43.2mg · 48% DV
Folate
139.2µg · 35% DV
Minerals
Manganese
1.01mg · 44% DV
Potassium ⭐
696mg · 20% DV
Iron
3.6mg · 20% DV
Magnesium
82mg · 20% DV
Sodium
91mg · 4% DV
Green leafy vegetable smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green leafy vegetable smoothie
To burn the 67 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 Green leafy vegetable smoothie?
Green leafy vegetable smoothie is a blended drink made with greens such as spinach, kale or parsley and a liquid, often with fruit or citrus for a softer, brighter flavour. It is a modern, adaptable style of drink rather than a dish tied to one traditional cuisine; recipes vary widely.
Served chilled and smooth, it can taste mildly sweet or distinctly grassy depending on the balance of greens and fruit. People often have it at breakfast or as a snack, including in cafés and at home. It is generally light, with leafy greens contributing fibre, folate and vitamin K; one version provides 28 calories per 100 g. For a less sweet blend, use water and keep fruit modest, or pair it with a more filling food.
How Nutritious Is Green leafy vegetable 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 Green leafy vegetable 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 Green leafy vegetable smoothie Contain Allergens?
No known major allergens
Which Diets Is Green leafy vegetable 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
Green leafy vegetable smoothie Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.