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Green smoothie mix Calories
Blend of spinach, kale, apple, banana, cucumber, lemon, ginger, and water/plant milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green smoothie mix (250 g) has 113 calories. That works out to 45 calories per 100 g. It contains 23.8 g of carbs, 3 g of protein, 0.8 g of fat and 5.5 g of fiber. Its 162.5 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Green smoothie mix Nutrition Facts
Selected: 1 cup (medium) · 250 g
113
KCAL / 250G
Carbs
23.8g
· 9% DV
Protein
3g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 10% · Fat 7%
Green smoothie mix nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 5.5 g | 20% |
| Protein | 3 g | 6% |
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 smoothie mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 113 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 180 g | 81 kcal |
| 1 pack (small) | 200 g | 90 kcal |
| 1 bottle (medium) | 330 g | 149 kcal |
| 1 cup (large) | 350 g | 158 kcal |
| 1 pack (large) | 400 g | 180 kcal |
| 1 bottle (large) | 500 g | 225 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Green smoothie mix
What ingredients are in green smoothie mix?
Green smoothie mix combines spinach, kale, apple, banana, cucumber, lemon and ginger, blended with water or plant milk. Wash fresh produce well before blending, and adjust the liquid to get the thickness you prefer.
Can green smoothie mix replace a meal?
Green smoothie mix can work as a light snack, but it may not keep you full like a complete meal. For a more substantial breakfast or lunch, pair it with a protein-rich food or blend in a suitable protein source.
Can you use frozen fruit or greens in green smoothie mix?
Yes, frozen fruit or greens work well in green smoothie mix and can make it colder and thicker. Blend them straight from frozen with enough liquid; you may need to pause and scrape down the blender as the mixture thickens.
Why does green smoothie mix taste bitter?
Green smoothie mix can taste bitter when the kale or spinach flavor is strong, or when there is too much ginger. Add more apple or banana to balance the greens, and use ginger sparingly if you prefer a milder drink.
How do you stop green smoothie mix from separating?
Blend green smoothie mix thoroughly and drink it soon after blending for the most even texture. Separation during storage is normal because the ingredients settle; shake or stir the drink before serving rather than adding extra ingredients to prevent it.
Can green smoothie mix be made the night before?
Yes, you can make green smoothie mix the night before. Store it in a sealed container in the refrigerator and drink it the next day; it may darken or separate, so shake or stir it before drinking.
Is green smoothie mix a good drink before a workout?
Green smoothie mix can be a convenient pre-workout drink, especially if you tolerate fruit and greens well before exercise. If a full cup feels heavy, drink a smaller amount or leave enough time to digest it before training.
Can green smoothie mix raise blood sugar?
Yes, green smoothie mix can raise blood sugar because it contains fruit, even though it also includes leafy greens. The effect varies with the ingredients and serving, so people managing diabetes should follow their usual individual food guidance.
How can you make green smoothie mix without banana?
You can make green smoothie mix without banana by blending the spinach, kale, apple, cucumber, lemon and ginger with water or plant milk. The result will be less creamy, so add liquid gradually and blend until smooth.
Can children drink green smoothie mix?
Yes, children can drink green smoothie mix if they enjoy its flavor and can safely drink a blended beverage. Serve it in an age-appropriate cup, and offer whole fruits and vegetables too so smoothies do not replace varied meals.
Green smoothie mix Vitamins & Minerals
Vitamins
Vitamin K
162.5µg · 135% DV
Vitamin C
45mg · 50% DV
Vitamin A
300µg · 33% DV
Folate
70µg · 18% DV
Minerals
Manganese
0.45mg · 20% DV
Potassium ⭐
550mg · 16% DV
Copper
0.13mg · 14% DV
Calcium
113mg · 11% DV
Sodium
38mg · 2% DV
Green smoothie mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green smoothie mix
To burn the 113 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 Green smoothie mix?
Green smoothie mix blends spinach, kale, apple, banana, cucumber, lemon and ginger with water or plant milk. It is easy to make at home with fresh ingredients, and ready-made versions are also available.
Served chilled, it has a smooth texture and a refreshing, gently sweet taste, with the banana and apple balancing the greens and ginger. It is often enjoyed at breakfast or as a light snack, whether made at home or bought from a café. Mostly fruit and vegetables, it is low in fat and provides 2.2 g of fibre per 100 g. Use water for a lighter blend, or plant milk for a creamier finish.
How Nutritious Is Green smoothie mix?
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.
Is Green smoothie mix 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 mix Contain Allergens?
No known major allergens
Which Diets Is Green smoothie mix 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 mix Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.