Smoothies - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Smoothie

Smoothies consist of 1% fat, 2% protein, 26% carbs, 2% fiber and 64% water. With 133 of calories per 100g Smoothies are 154% higher than other foods in Fruit and fruit products. In total 7% of the calories in Smoothies are from fat, 6% from protein and 78% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • High in carbs 52.0g carbohydrates per portion of 200g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in potassium Covers 0.3% of Potassium RDA per portion
  • High in vitamin B1 Covers 0.7% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Smoothies for a low carb diet?

With 52g of carbs and a Glycemic Load of 0 in a portion of 200g, Smoothies should be avoided for a ketogenic diet due to the high percentage of carbs. Smoothies contain high amounts of Fructose, are Gluten free and have no Lactose.

Smoothies: nutrition facts & data

Nutrition facts
per 100g 		Smoothies
avg Fruit and fruit products[1]
Calories (kcal) 133.0 86.1
Fat (g) 1.0 0.8
Protein (g) 2.0 0.9
Carbohydrates (g) 26.0 16.3
Mono- & Di-Saccharides (g) 25.0 16.3
Polysaccharides (g) 0.0 16.3
Fibers (g) 1.5 2.7
Sodium (mg) 30.0 56.4
Water (g) 64.0 75.5
[1] average of Fruit and fruit products

Breakdown in percent (%) of total calories

An average portion size (200g) of Smoothies contain:

  • 266.0 Calories
  • 2.0g of Fat
  • 4.0g of Protein
  • and 52.0g of Carbs
  • 60.0mg of sodium - 0.0% of the RDA for sodium.
  • 90.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 1.0mg of Iron - 0.1% of the RDA for Iron.
  • 900.0mg of Potassium - 0.3% of the RDA for Potassium.
  • 190.0mg of Vitamin C - 2.1% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Smoothies you get

  • 0.08 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
  • 0.04 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
  • 0.06 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)

Nutrient distribution per gram

What vitamins are in Smoothies?

Vitamins
per 100g 		Smoothie
avg[1]
Vitamin C (mg) 95.0 44.5
Vitamin E (mg) 1.1 0.6
Vitamin B1 / Thiamine (mg) 0.4 0.0
Vitamin B2 (mg) 0.4 0.1
Vitamin B6 (mg) 0.5 0.1
Vitamin B9 / Folate (μg) 20.0 15.3
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.0
beta-Carotene (μg) 750.0
[1] average of Fruit and fruit products

Are Smoothies rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (200g) for Smoothie of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Smoothies

Minerals
per 100g 		Smoothie
avg[1]
Magnesium (mg) 45.0 17.4
Zinc (mg) 0.1 0.2
Sodium (mg) 30.0 56.4
Calcium (mg) 30.0 22.5
Iron (mg) 0.5 0.7
Potassium (mg) 450.0 224.3
Phosphorus (mg) 50.0 25.7
[1] average of Fruit and fruit products

Are Smoothies high in minerals?

info

Again, for every mineral contained in Smoothies we looked at the portion size (200g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Smoothies

26.0% of Smoothies are carbs, per serving of 200g that makes 52.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Smoothie
avg[1]
Monosaccharides (g) 25.0 15.9
Polysaccharides (g) 0.0 0.3
Total carbs (g) 26.0 16.3
[1] average of Fruit and fruit products

How high are the Glycemic Index and the Glycemic Load for Smoothies?

The Glycemic Index of Smoothies is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Smoothies

  • are Gluten free
  • have no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Smoothies

Of the 1.0g total fat per 100g in Smoothies, 0.1g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.