Smoothies and protein shakes
Smoothies and protein shakes are blended beverages typically made with a liquid base like milk, yogurt, or juice, combined with fruits, vegetables, and often protein powders or supplements. They are a modern, versatile creation popularized in health and fitness cultures worldwide, particularly in the United States.
🍳 View the full Smoothies and protein shakes recipe →
🍽️ Nutrition at a glance
Their nutritional profile varies widely, but they are generally a good source of protein (especially shakes), vitamins, and minerals, with a calorie range from a light 150 kcal snack to a substantial 500+ kcal meal replacement depending on the ingredients.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 20 g |
| Carbs | 30 g |
| Fat | 5 g |
| Fiber | 3 g |
| Sugar | 18 g |
| Sodium | 150 mg |
| Calcium | 250 mg |
| Potassium | 400 mg |
| Vitamin D | 2.5 mcg |
| Vitamin B12 | 1.2 mcg |
| Vitamin C | 15 mg |
| Vitamin A | 75 mcg |
| Iron | 1.5 mg |
| Phosphorus | 200 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they represent the fusion of convenience and wellness trends, evolving from simple fruit blends to customized, functional drinks designed for specific goals like muscle recovery, energy boosts, or nutrient density.
🍽️ Related dishes
AI estimate may be inaccurate · Terms