Green Energy Smoothie with Spinach & Chia
Step 0
A fresh and energizing green smoothie made with spinach, banana, mango, pineapple, almond milk, and chia seeds. High in vitamin K, plant-based calcium, omega-3s, and natural carbohydrates for a smooth, steady energy lift. Ideal as a breakfast-on-the-go or a post-workout nutrient booster.
Step 1
Ingredients
- Baby spinach 2 cups packed (≈ 60 g)
- Almond milk, unsweetened 1 cup (≈ 244 g)
- Banana, very ripe 1 small (≈ 101 g)
- Mango, frozen ½ cup (≈ 75 g)
- Pineapple, frozen ½ cup (≈ 75 g)
- Chia seeds 1 tbsp (≈ 10 g)
Step 2
How to make it
- Add ingredients to blender. Layer the spinach first, then almond milk, banana, mango, pineapple, and chia seeds.
- Blend until smooth. Start low and increase speed until completely silky. Add a splash of almond milk if you prefer a thinner texture.
- Taste & adjust. For more sweetness, add a little extra banana or pineapple. For more thickness, add a few ice cubes.
- Serve immediately. Pour into a tall glass and enjoy your fresh, energizing smoothie.
Tip
For an extra protein boost, blend in a scoop of your favorite vanilla or unflavored protein powder.
Step 3
Health-oriented chef cues
- Spinach supplies plant-based calcium, vitamin A precursors and antioxidants that support cellular energy.
- Banana, mango and pineapple deliver quick-release carbohydrates, ideal for morning energy or a pre-workout boost.
- Chia seeds add omega-3 ALA fats, soluble fiber and extra satiety without affecting taste.
- Almond milk keeps the smoothie light and digestible while providing calcium and vitamin E.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
48 kcal
- Saturates: 0.16 g
- Sugars: 6.22 g
- Fiber: 1.42 g
- Salt: 0.10 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 202.1 kJ / 48.3 kcal | |
| Fat | 1.26 g | |
| Saturated | 0.16 g | |
| Monounsaturated | 0.38 g | |
| Polyunsaturated | 0.60 g | |
| Omega-3 | 0.35 g | |
| Omega-6 | 0.24 g | |
| Carbohydrate | 9.14 g | |
| Sugars | 6.22 g | |
| Fructose | 2.26 g | |
| Glucose | 1.79 g | |
| Sucrose | 2.15 g | |
| Lactose | 0.00 g | |
| Maltose | 0.00 g | |
| Galactose | 0.01 g | |
| Starch | 0.83 g | |
| Fiber | 1.42 g | |
| Net Carbs | 7.69 g | |
| Protein | 1.14 g | |
| Salt | 0.10 g | |
| Sodium | 37.69 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 9.14 g | |
| Fiber | 1.42 g | |
| Starch | 0.83 g | |
| Sugars | 6.22 g | |
| Fructose | 2.26 g | |
| Glucose | 1.79 g | |
| Sucrose | 2.15 g | |
| Lactose | 0.00 g | |
| Maltose | 0.00 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.04 g | |
| Net Carbs | 7.69 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 1.26 g | |
| Monounsaturated | 0.38 g | |
| Polyunsaturated | 0.60 g | |
| Omega-3 | 0.35 g | |
| Omega-6 | 0.24 g | |
| Saturated | 0.16 g | |
| Trans-Fats | <0.01 g | |
| Cholesterol | 0.00 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.14 g | |
| Alanine | 0.06 g | |
| Arginine | 0.10 g | |
| Aspartic acid | 0.12 g | |
| Cystine | 0.02 g | |
| Glutamic acid | 0.21 g | |
| Glycine | 0.06 g | |
| Histidine | 0.04 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.06 g | |
| Methionine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Proline | 0.05 g | |
| Serine | 0.05 g | |
| Threonine | 0.04 g | |
| Tryptophan | 0.02 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.06 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin A | 58 µg | |
| Vitamin C | 18.06 mg | |
| Vitamin D | 0.40 µg (16.01 IU) | |
| Vitamin E | 1.80 mg | |
| Vitamin K | 52.02 µg | |
| B1 (Thiamine) | 0.03 mg | |
| B2 (Riboflavin) | 0.04 mg | |
| B3 (Niacin) | 0.43 mg | |
| B5 (Pantothenic Acid) | 0.14 mg | |
| B6 (Pyridoxine) | 0.12 mg | |
| Vitamin B12 | 0.15 µg | |
| Biotin | 0.02 µg | |
| Choline | 8.04 mg | |
| Folate | 23.47 µg | |
| Calcium | 97.07 mg | |
| Iron | 0.55 mg | |
| Magnesium | 27.86 mg | |
| Phosphorus | 38.99 mg | |
| Potassium | 168.21 mg | |
| Zinc | 0.25 mg | |
| Copper | 0.08 mg | |
| Manganese | 0.28 mg | |
| Selenium | 1.07 µg | |
| Iodine | 0.69 µg | |
| Sodium | 37.69 mg |
Smoothie FAQs
- Can I make this smoothie ahead of time?
- Yes, but it’s best consumed immediately. If needed, store it refrigerated for up to 12 hours and shake before drinking.
- Can I replace almond milk?
- Absolutely. Use oat milk, soy milk or even water. Creamier plant milks create a thicker texture.
- Can I add protein powder?
- Yes, a scoop of whey or plant protein works perfectly and turns the smoothie into a more complete meal.
- Can I make it colder or thicker?
- Use more frozen fruit or add ice cubes before blending. Reduce almond milk slightly for extra thickness.
