Fruit smoothie, with whole fruit and dairy: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and creamy fruit smoothie, packed with the goodness of whole fruits and dairy, offering a nutritious and delicious way to start your day or refuel. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 1 cup mixed fresh or frozen fruit (e.g., berries, banana) - 1/2 cup yogurt (plain or vanilla) - 1/4 cup milk (dairy or non-dairy) - Optional: 1 tablespoon honey or maple syrup Instructions: 1. Combine all ingredients in a blender. 2. Blend until smooth and creamy. Add more milk if too thick. 3. Pour into a glass and serve immediately.
Per 100g reference serving, Fruit smoothie, with whole fruit and dairy provides 66 kcal of energy, 2.32g protein (14% of calories), 12g total carbohydrates (71% of calories, including 1.1g dietary fiber and 8.91g sugars), and 1.1g total fat (15% of calories).
Vitamins Profile in Fruit smoothie, with whole fruit and dairy (Per 100g)
Track how Fruit smoothie, with whole fruit and dairy contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 9.5 mg | 10.6% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.28 µg | 11.7% DV |
| Vitamin A (RAE) | 20 µg | 2.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.16 mg | 1.1% DV |
| Vitamin K (Phylloquinone) | 3.3 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.042 mg | 3.5% DV |
| Vitamin B2 (Riboflavin) | 0.1 mg | 7.7% DV |
| Vitamin B3 (Niacin) | 0.31 mg | 1.9% DV |
| Vitamin B6 (Pyridoxine) | 0.071 mg | 4.2% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 11.8 mg | 2.1% DV |
| Preformed Retinol | 19 µg | 2.1% DV |
| Beta-Carotene | 12 µg | 0.3% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Lutein + Zeaxanthin | 19 µg | 0.2% DV |
Minerals & Electrolytes in Fruit smoothie, with whole fruit and dairy (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.19 mg | 1.1% DV |
| Calcium (Ca) | 80 mg | 6.2% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 174 mg | 3.7% DV |
| Zinc (Zn) | 0.37 mg | 3.4% DV |
| Selenium (Se) | 1.5 µg | 2.7% DV |
| Phosphorus (P) | 67 mg | 5.4% DV |
| Copper (Cu) | 0.034 mg | 3.8% DV |
| Sodium (Na) | 28 mg | 1.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.031 g | 1.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.067 g | 0.5% DV |
| Monounsaturated Fat (MUFA) | 0.243 g | 0.8% DV |
| Polyunsaturated Fat (PUFA) | 0.095 g | 0.5% DV |
| Saturated Fat (SFA) | 0.588 g | 2.9% DV |
| Dietary Cholesterol | 4 mg | 1.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fruit smoothie, with whole fruit and dairy contains 66 calories (kcal), 2.32g of protein, 12g of carbohydrates (1.1g fiber, 8.91g total sugars), and 1.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fruit smoothie, with whole fruit and dairy has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of -1.44 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Fruit smoothie, with whole fruit and dairy: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fruit smoothie, with whole fruit and dairy by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.