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Green Smoothie Calories
Nutritious drink made with spinach, banana, apple, cucumber, lemon, and water
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Green Smoothie (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 24.5 g of carbs, 2.9 g of protein, 0.7 g of fat and 5 g of fiber. Its 76.8 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Green Smoothie?
A Green Smoothie is a thick blended drink made here with spinach, banana, apple, cucumber, lemon and water. Rather than belonging to one traditional cuisine, it reflects the modern smoothie habit of combining leafy greens with fruit for an easy-to-drink mix.
Banana gives it body and sweetness, while lemon adds a bright tang and cucumber keeps the flavour fresh. It can be served chilled at breakfast or as a snack, whether you make it at home or order it from a juice bar. It provides fibre and has 45 calories per 100 g. For a less sweet version, use less banana and more cucumber or spinach; it also pairs well with a simple breakfast.
Green Smoothie Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 10% · Fat 6%
Green Smoothie Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
Vitamin C
18mg · 20% DV
Vitamin A
120µg · 13% DV
B6
0.13mg · 8% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
42mg · 4% DV
Magnesium
18mg · 4% DV
How Nutritious Is Green Smoothie?
Nutrient density
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.
Green Smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Smoothie
To burn the 45 calories in 100 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.
Is Green 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 Smoothie Contain Allergens?
No known major allergens
Which Diets Is Green 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 Smoothie Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Compare Green Smoothie
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Frequently Asked Questions About Green Smoothie
What is a green smoothie made of?
A green smoothie blends leafy greens with fruit and liquid into a thick drink. A common combination is spinach, banana, apple, cucumber, lemon, and water; the fruit balances the greens’ flavor, while cucumber and water loosen the texture.
How do you make a green smoothie taste less grassy?
Add fruit such as banana or apple to soften a green smoothie’s grassy taste. Lemon can make the flavor brighter, too. Start with a modest amount of spinach and adjust to taste; adding too much lemon can make the drink sharply sour.
Is a green smoothie healthy?
A green smoothie can be a nutritious way to have fruit and vegetables, especially when it is made from whole ingredients without added sugar. It does not replace the range of foods in a balanced diet, and its ingredients determine what it provides.
How do you make a green smoothie?
Blend spinach, banana, apple, cucumber, lemon, and water until smooth. Add the water gradually to control how thick the green smoothie is. Drink it soon after blending for the freshest flavor, or refrigerate it in a sealed container.
Can a green smoothie replace a meal?
Sometimes, but a green smoothie made only with fruit, vegetables, and water may not keep you full for long. For a more substantial meal, pair it with protein- and fat-containing foods, or blend in ingredients such as yogurt, nut butter, or oats.
Does blending a green smoothie destroy its nutrients?
No, blending does not destroy all the nutrients in a green smoothie. It breaks the ingredients into smaller pieces, but the drink still contains their fiber unless you strain it. Some nutrients can decline with prolonged exposure to air and light.
Can a green smoothie help with weight loss?
A green smoothie does not cause weight loss by itself. Choosing one without added sugar instead of a sugary drink may help reduce overall energy intake, but it can also add to your intake if you drink it on top of your usual meals.
Does a green smoothie raise blood sugar?
Yes, a green smoothie containing banana and apple can raise blood sugar because both fruits contain carbohydrates. Blending makes the drink easy to consume quickly. If you have diabetes, ask your clinician or dietitian how to fit its ingredients and portion into your plan.
How long does a green smoothie last in the fridge?
A green smoothie is best soon after blending, but it can be kept refrigerated in an airtight container and used within a day. Its color and flavor may change as it sits. Shake or stir it before drinking, and discard it if it smells off.
Can you freeze green smoothie ingredients?
Yes, you can freeze green smoothie ingredients, especially fruit such as banana, in portions ready for blending. Frozen ingredients make the drink colder and thicker; blend them with liquid, adding more as needed to reach your preferred consistency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.