Coconut Kale Smoothie
The Coconut Kale Smoothie is a light and nutritious drink rich in dietary fiber, supporting digestive health. It provides notable amounts of vitamin C and vitamin A, which contribute to skin vitality and immune function. Low in fats and total sugars, it offers a sweet yet healthy option. Potassium and calcium content make it beneficial for muscle and bone health.
Macronutrient distribution
A 100 g of Coconut Kale Smoothie contains 96 calories, 2.1 g of protein, 22.3 g of carbohydrates, and 0.74 g of fat.
- Protein
- 2.1 g8%
- Carbs
- 22.3 g86%
- Fat
- 0.7 g6%
of calories
Calorie Burn
How long would it take to burn off 96 calories?
- Walking3.5 mph, moderate pace17 min
- YogaModerate effort, gentle pace24 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per 100 g
Carbohydrates
- Carbohydrates22.3 / 313 g(7%)
- Dietary Fiber3.9 / 38 g(10%)
- Soluble Fiber2.4 g
- Insoluble Fiber1.6 g
- Total Sugars12.2 g
Fats
- Total Fat0.74 / 83 g(1%)
- Saturated Fat0.2 / 25 g(1%)
- Monounsaturated Fat0.27 g
- Polyunsaturated Fat0.27 g
- Omega-30.1 g
- Omega-60.17 g
- Omega-90.03 g
- Oleic Acid0.17 g
- Stearic Acid0.07 g
- Linoleic Acid0.17 g
- Myristic Acid0.03 g
- Palmitic Acid0.1 g
- Eicosenoic Acid0.07 g
- Alpha-Linolenic Acid (ALA)0.1 g
Protein
- Protein2.1 / 56 g(4%)
Amino Acids
- Lysine0.17 g
- Serine0.07 g
- Valine0.14 g
- Alanine0.07 g
- Cystine0.02 g
- Cysteine0.03 g
- Proline0.07 g
- Arginine0.07 g
- Histidine0.03 g
- Threonine0.1 g
- Isoleucine0.1 g
- Methionine0.03 g
- Tryptophan0.03 g
- Glutamic Acid0.47 g
- Aspartic Acid0.27 g
- Phenylalanine0.1 g
- Glycine0.07 g
- Leucine0.2 g
- Tyrosine0.05 g
Vitamins
- Vitamin A912.2 / 900 ug(101%)
- Vitamin C24.3 / 90 mg(27%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K135.1 / 120 ug(113%)
- Vitamin B60.34 / 1.3 mg(26%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)0.68 / 16 mg(4%)
- Folate27 / 400 ug(7%)
- Pantothenic Acid (B5)0.27 / 5 mg(5%)
- Biotin1 / 30 ug(3%)
- Choline6.8 / 550 mg(1%)
Minerals
- Calcium67.6 / 1,000 mg(7%)
- Iron1 / 8 mg(13%)
- Magnesium40.5 / 420 mg(10%)
- Phosphorus20.3 / 700 mg(3%)
- Potassium304.1 / 3,400 mg(9%)
- Sodium40.5 / 2,300 mg(2%)
- Zinc0.2 / 11 mg(2%)
- Copper0.07 / 0.9 mg(8%)
- Manganese0.41 / 2.3 mg(18%)
- Selenium0.68 / 55 ug(1%)
- Iodine3.4 / 150 ug(2%)
- Chromium1.4 / 35 ug(4%)
- Molybdenum3.4 / 45 ug(8%)
- Chloride47.3 / 2,300 mg(2%)
Other
- Water92.6 / 3,700 g(3%)
Sources
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