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Greens shake Calories
Leafy-green-based shake, low in calories, with fiber and micronutrients
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Greens shake (240 g) has 67 calories. That works out to 28 calories per 100 g. It contains 10.1 g of carbs, 3.8 g of protein, 1 g of fat and 3.1 g of fiber. Its 348 µg of Vitamin K covers 290% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Greens shake Nutrition Facts
Selected: 1 cup (medium) · 240 g
67
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
3.8g
· 8% DV
Fat
1g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
Greens shake 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 | 10.1 g | 4% |
| Fiber | 3.1 g | 11% |
| 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 Greens shake?
| 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 |
| 2 cup (double) | 480 g | 134 kcal |
| 1 bottle (large) | 500 g | 140 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Greens shake
What greens are best for a greens shake?
Mild greens such as spinach and lettuce blend easily into a greens shake. Kale, chard, and parsley have stronger flavors, so combine them with milder leaves or fruit if you want a less pronounced green taste.
Can you blend raw spinach into a greens shake?
Yes, raw spinach can go straight into a greens shake; it does not need to be cooked first. Rinse the leaves under running water and remove any damaged parts before blending.
Can you use frozen greens in a greens shake?
Yes, frozen greens work in a greens shake and can give it a colder, thicker texture. Blend them directly with the liquid, adding more as needed if the mixture is too thick.
How do you make a greens shake less bitter?
Add naturally sweet or tangy ingredients such as banana, apple, or citrus to soften bitterness in a greens shake. You can also use milder leaves and reduce strong-tasting greens like kale or parsley.
Is a greens shake good for weight loss?
A greens shake may fit into a weight-loss plan, especially when it replaces a sugary drink. It is not a weight-loss shortcut, and adding it on top of usual meals does not automatically help you lose weight.
Does a greens shake detox your body?
No, a greens shake does not detox or cleanse your body. Your liver and kidneys handle waste removal; the shake can be a convenient way to include leafy vegetables, but it has no special cleansing effect.
Can you drink a greens shake every day?
Yes, most people can drink a greens shake daily. Vary the greens and other ingredients rather than relying on one recipe, and make sure the shake is not displacing meals that provide foods you need.
Can a greens shake replace breakfast?
A greens shake on its own may not keep you full like a complete breakfast. If you use it as a meal, add a filling ingredient such as yogurt, soy milk, oats, or nut butter.
Should you strain a greens shake?
No, straining a greens shake is usually unnecessary. Blending leaves the mixture thicker and keeps the pulp in the drink; strain it only if you prefer a smoother, thinner texture.
How long does a greens shake last in the fridge?
Keep a greens shake in a sealed container in the refrigerator and drink it the same day if possible. Its color, flavor, and texture can change as it sits, so discard it if it smells or looks spoiled.
Greens shake Vitamins & Minerals
Vitamins
Vitamin K
348µg · 290% DV
Vitamin A
504µg · 56% DV
Vitamin C
43.2mg · 48% DV
Folate
132µg · 33% DV
Minerals
Manganese
0.77mg · 33% DV
Magnesium
77mg · 18% DV
Iron
3.12mg · 17% DV
Potassium ⭐
576mg · 17% DV
Sodium
91mg · 4% DV
Greens shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greens shake
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 Greens shake?
A greens shake is a smoothie-style drink made by blending leafy greens, often with water or fruit to adjust its consistency and taste. There is no single traditional recipe or clear point of origin; it belongs to the wider smoothie culture and is commonly made at home or bought from juice and smoothie bars.
Its flavour ranges from mild to distinctly green, and the texture is usually smooth, though it can retain some fibre. At 28 calories per 100 g, it is a light drink with some fibre and micronutrients. Have it at breakfast or as a snack; blending with water and using fruit for sweetness keeps it simple, while pairing it with toast or another substantial food makes a more filling meal.
How Nutritious Is Greens shake?
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 Greens shake 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 Greens shake Contain Allergens?
No known major allergens
Which Diets Is Greens shake 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
Greens shake Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.07g
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.