Smoothie Nutrition Rechner
Schätzen Sie calories, protein, carbs, and fat in your custom smoothie. Kostenloser smoothie nutrition Rechner.
Gesamtkalorien
550 cal
Formel
## How to Estimate Smoothie Nutrition ### Approximate Values per Ingredient | Ingredient | Calories | Protein | Carbs | Fat | |-----------|---------|---------|-------|-----| | 1 banana | 105 | 1.3 g | 27 g | 0.4 g | | 1 cup berries | 70 | 1 g | 17 g | 0.5 g | | 240 mL milk (2%) | 100 | 8 g | 12 g | 5 g | | 1 scoop protein | 120 | 25 g | 3 g | 1.5 g | | 1 tbsp nut butter | 95 | 3.5 g | 3 g | 8 g | | 100 g Greek yogurt | 59 | 10 g | 3.6 g | 0.5 g | These are estimates using typical whole milk, whey protein, and natural peanut butter. Actual values vary by brand.
Lösungsbeispiel
1 banana, 1 cup berries, 240 mL milk, 1 scoop protein, 1 tbsp peanut butter, 100 g yogurt.
- 01Calories = 105 + 70 + 101 + 120 + 95 + 59 = 550 cal
- 02Protein = 1.3 + 1 + 8 + 25 + 3.5 + 10 = 49 g
- 03Carbs = 27 + 17 + 12 + 3 + 3 + 3.6 = 66 g
- 04Fat = 0.4 + 0.5 + 5 + 1.5 + 8 + 0.5 = 16 g
Häufig Gestellte Fragen
How can I add more protein without protein powder?
Greek yogurt (10 g per 100 g), cottage cheese (11 g per 100 g), silken tofu (5 g per 100 g), and hemp seeds (10 g per 3 tbsp) are excellent whole-food protein sources for smoothies.
How do I make a smoothie thicker?
Use frozen fruit instead of fresh, add frozen banana, use less liquid, add avocado, or include Greek yogurt or chia seeds (which absorb liquid and thicken over time).
Are smoothies as nutritious as whole fruit?
Smoothies retain all the fiber and nutrients of the whole fruit (unlike juicing). However, blending makes the calories easier to consume quickly, so be mindful of total calorie content if managing weight.
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