Protein Smoothie

A Protein Smoothie is a thick, blended beverage typically made from a protein source (like whey, pea, or soy protein powder), a liquid base (such as milk, almond milk, or water), and often fruits, vegetables, or nut butters for added flavor and nutrients. It originated in the fitness and health communities of the United States in the late 20th century and has since become a global staple for convenient nutrition.

🍳 View the full Protein Smoothie recipe →

🍽️ Nutrition at a glance

This drink is specifically designed to be high in protein, often providing 20-40 grams per serving, while its carbohydrate and fat content varies based on the added ingredients. It's an excellent source of essential amino acids for muscle repair and can be a good source of fiber, vitamins, and minerals depending on the fruits and vegetables included, with a typical calorie range of 250-500 per serving.

Nutrition breakdown

Calories	250 kcal
Protein	25 g
Carbs	30 g
Fat	5 g
Fiber	4 g
Sugar	15 g
Sodium	150 mg
Potassium	400 mg
Calcium	200 mg
Iron	2 mg
Vitamin C	15 mg
Vitamin D	2.5 mcg
Vitamin B12	1.2 mcg
Magnesium	50 mg
Phosphorus	250 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

What makes the Protein Smoothie unique is its dual role as both a functional food for athletes and a convenient meal replacement for busy lifestyles, reflecting a modern cultural shift towards efficiency in nutrition. Nutritionally, it's a versatile vehicle that can be tailored to specific dietary goals, from high-protein/low-carb to vegan-friendly, making it a personalized nutrition tool.