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Pumpkin protein smoothie Calories
Plant-protein smoothie with fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pumpkin protein smoothie (250 g) has 115 calories. That works out to 46 calories per 100 g. It contains 10 g of carbs, 13.9 g of protein, 2.2 g of fat and 1.7 g of fiber. Its 362.5 mg of Phosphorus covers 52% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Pumpkin protein smoothie Nutrition Facts
Selected: 1 cup (medium) · 250 g
115
KCAL / 250G
Carbs
10g
· 4% DV
Protein
13.9g
· 28% DV
Fat
2.2g
· 3% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 48% · Fat 17%
Pumpkin protein smoothie nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 1.7 g | 6% |
| Protein | 13.9 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 Pumpkin protein smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 115 kcal |
| 100 g | 100 g | 46 kcal |
| 1 cup (small) | 180 g | 83 kcal |
| 1 serving (small) | 200 g | 92 kcal |
| 8 ounce (medium) | 240 g | 110 kcal |
| 1 bottle (small) | 300 g | 138 kcal |
| 1 serving (medium) | 300 g | 138 kcal |
| 1 cup (large) | 350 g | 161 kcal |
| 1 serving (large) | 450 g | 207 kcal |
| 1 bottle (large) | 500 g | 230 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Pumpkin protein smoothie
How do you make a pumpkin protein smoothie?
Blend pumpkin protein powder with milk or a plant-based drink until smooth. Add fruit such as banana for sweetness, or oats for a thicker texture. Start with less liquid and add more until the smoothie reaches your preferred consistency.
What does a pumpkin protein smoothie taste like?
A pumpkin protein smoothie usually tastes mildly nutty and earthy rather than strongly pumpkin-flavoured. Banana, cinnamon, or cocoa can balance the flavour, while unsweetened versions may let the seed-like taste come through more clearly.
Is the protein in a pumpkin protein smoothie made from pumpkin seeds?
Usually, yes: pumpkin protein powder is commonly made from pumpkin seeds after some of their oil is removed and the remaining material is ground. Check the product’s ingredient list if you need to know the exact protein source.
What liquid is best for a pumpkin protein smoothie?
Milk or a plant-based drink makes a pumpkin protein smoothie creamier, while water gives it a lighter texture and lets the powder’s nutty flavour stand out. Add liquid gradually, since some protein powders thicken more than others.
When should you drink a pumpkin protein smoothie?
A pumpkin protein smoothie can work as a breakfast or snack, or as a convenient option after exercise. If you plan to drink it before a workout, allow time to see how its thickness and ingredients feel in your stomach.
Can you make a pumpkin protein smoothie without banana?
Yes, a pumpkin protein smoothie does not need banana. Blend the protein powder with milk and ice, or use berries, dates, or a spoonful of oats for a different texture and flavour.
Can you use pumpkin purée in a pumpkin protein smoothie?
Yes, pumpkin purée adds a recognizable pumpkin flavour and a thicker texture to a pumpkin protein smoothie. Use plain purée rather than sweetened pie filling, which can contain added sugar and spices.
Can you make a pumpkin protein smoothie ahead of time?
Yes, you can prepare a pumpkin protein smoothie ahead and refrigerate it in a sealed container. It may separate as it sits, so shake or blend it again before drinking, and aim to use it the same day.
Can you freeze a pumpkin protein smoothie?
Yes, a pumpkin protein smoothie can be frozen, though its texture may change after thawing. Freeze it in a portion-sized container, thaw it in the refrigerator, then shake or blend it to bring the ingredients back together.
Pumpkin protein smoothie Vitamins & Minerals
Vitamins
Vitamin A
450µg · 50% DV
B2
0.2mg · 15% DV
Biotin
4.5µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Phosphorus
363mg · 52% DV
Copper
0.4mg · 44% DV
Manganese
0.7mg · 30% DV
Magnesium
105mg · 25% DV
Potassium ⭐
525mg · 15% DV
Sodium
105mg · 5% DV
Pumpkin protein smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin protein smoothie
To burn the 115 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 Pumpkin protein smoothie?
Pumpkin protein smoothie is a blended drink made with pumpkin protein, often combined with fruit and a liquid such as milk or a plant-based drink. The exact flavour and thickness depend on the other ingredients, but it is usually smooth and substantial enough for a quick breakfast or snack.
It fits easily into a breakfast or post-exercise routine, and pairs well with oats or fruit. As a plant-based drink, it provides protein alongside some fibre; it contains 5.56 g of protein per 100 g. For a lighter blend, use an unsweetened liquid and let the fruit provide the sweetness.
How Nutritious Is Pumpkin protein 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.
Is Pumpkin protein smoothie Processed?
NOVA 3
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 Pumpkin protein smoothie Contain Allergens?
No known major allergens
Which Diets Is Pumpkin protein smoothie Good For?
Vegan
✓ 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
Pumpkin protein smoothie Fat Profile
SATURATED
0.95g
MONOUNSATURATED
1.3g
POLYUNSATURATED
1.93g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.