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Fruit smoothie with dairy protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Strawberry milk yogurt smoothie (240 g) has 178 calories. That works out to 74 calories per 100 g. It contains 25.9 g of carbs, 7.7 g of protein, 5 g of fat and 1.9 g of fiber. Its 33.6 mg of Vitamin C covers 37% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
178
KCAL / 240G
Carbs
25.9g
· 9% DV
Protein
7.7g
· 15% DV
Fat
5g
· 6% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 17% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.1 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 25.9 g | 9% |
| Fiber | 1.9 g | 7% |
| Protein | 7.7 g | 15% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 178 kcal |
| 100 g | 100 g | 74 kcal |
| 1 serving (small) | 150 g | 111 kcal |
| 1 cup (small) | 180 g | 133 kcal |
| 1 pack (mini) | 200 g | 148 kcal |
| 1 bottle (small) | 250 g | 185 kcal |
| 1 serving (large) | 300 g | 222 kcal |
| 1 cup (large) | 320 g | 237 kcal |
| 1 bottle (medium) | 330 g | 244 kcal |
Calculated from 74 calories per 100 g.
A strawberry milk yogurt smoothie is made by blending strawberries, milk, and yogurt until smooth. Add the milk gradually to control thickness, and serve it straight away while cold for the freshest flavor.
Yes, frozen strawberries work well in a strawberry milk yogurt smoothie. They make it colder and thicker, so start with less milk than you would use for fresh berries and add more only if needed.
No, a strawberry milk yogurt smoothie does not necessarily need added sugar. Ripe strawberries can provide enough sweetness; taste the blended drink first, then add a little honey or another sweetener if you prefer.
Yes, Greek yogurt works in a strawberry milk yogurt smoothie and gives it a thicker, tangier texture. Because it is thicker than regular yogurt, blend in the milk gradually until the drink reaches your preferred consistency.
A strawberry milk yogurt smoothie is best enjoyed fresh. If you have leftovers, cover and refrigerate them promptly and drink them the same day; shake or stir before serving because the ingredients may separate.
Yes, a strawberry milk yogurt smoothie does not need banana; strawberries, milk, and yogurt are enough. If you want extra thickness without banana, use frozen strawberries or add a little more yogurt.
A strawberry milk yogurt smoothie can turn watery when there is too much milk or when the fruit releases liquid as it sits. Blend in more yogurt or frozen strawberries, and add milk gradually next time.
Yes, you can prepare a strawberry milk yogurt smoothie the night before, but its texture and fresh-fruit flavor are best soon after blending. Keep it covered in the refrigerator and stir or shake it before drinking.
A strawberry milk yogurt smoothie pairs well with toast, oatmeal, eggs, or a handful of nuts for a more substantial breakfast. Choose a savory side if you want to balance the drink’s fruity sweetness.
Yes, you can make a strawberry milk yogurt smoothie with lactose-free milk and yogurt if lactose bothers you. Lactose-free dairy is not suitable for someone with a milk allergy, since it still contains milk proteins.
Vitamins
Vitamin C
33.6mg · 37% DV
B12
0.77µg · 32% DV
B2
0.34mg · 26% DV
B5
0.82mg · 16% DV
Minerals
Phosphorus
221mg · 32% DV
Calcium
283mg · 28% DV
Iodine
22µg · 15% DV
Potassium ⭐
422mg · 12% DV
Sodium
101mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 178 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.
A strawberry milk yogurt smoothie is made by blending strawberries with milk and yogurt. It has a fruity, gently tangy flavour and a creamy texture, best served chilled. The balance depends on the fruit and yogurt you use, so ripe, fragrant strawberries make a particularly good base.
It works well as a quick breakfast or snack, and can be poured into a glass alongside toast or enjoyed on its own. The dairy adds protein and calcium, while the drink is still fruit-forward; it may not keep everyone full as long as a more substantial meal. For a less sweet version, leave out added sweeteners and use fully ripe strawberries.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
3g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.