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Judy's First Smoothie!

Judy's First Smoothie!

★★★★★
(1)
by



1 banana
1 cup blueberries
3/4 cup plain yogurt
1 cup milk
1/2 cup mixed berries
1 cup cranberry juice


Nutrition Facts*

* 
Approximating mixed berries
Sources: USDA and FDA
Not guaranteed to be accurate.
Serving Size 1022 g
Servings Per Smoothie 1
Amount Per Serving
Calories 612
Calories from Fat 82

1 cup cranberry juice 137 Cal
1 cup milk 122 Cal
3/4 cup plain yogurt 116 Cal
1 banana 105 Cal
1 cup blueberries 84 Cal
1/2 cup mixed berries 49 Cal
% Daily Value**

Trans Fat 207 mg

1 cup milk 207 mg
Omega-3 20 mg
ALA 20 mg
EPA & DHA 0 g
DPA 0 g
Omega-6 134 mg
Protein 21 g
42%

3/4 cup plain yogurt 10 g
1 cup milk 8 g
1 banana 1.3 g
1 cup blueberries 1.1 g
1/2 cup mixed berries 890 mg
1 cup cranberry juice 0 g
Essential Amino Acids

Histidine 590 mg

1 cup milk 244 mg
3/4 cup plain yogurt 239 mg
1 banana 91 mg
1 cup blueberries 16 mg
Isoleucine 1 g

3/4 cup plain yogurt 526 mg
1 cup milk 417 mg
1 cup blueberries 34 mg
1 banana 33 mg
Leucine 1.9 g

3/4 cup plain yogurt 972 mg
1 cup milk 764 mg
1 banana 80 mg
1 cup blueberries 65 mg
Lysine 1.6 g

3/4 cup plain yogurt 865 mg
1 cup milk 673 mg
1 banana 59 mg
1 cup blueberries 19 mg
Methionine 524 mg

3/4 cup plain yogurt 285 mg
1 cup milk 212 mg
1 cup blueberries 18 mg
1 banana 9 mg
Phenylalanine 1 g

3/4 cup plain yogurt 526 mg
1 cup milk 417 mg
1 banana 58 mg
1 cup blueberries 38 mg
Threonine 804 mg

3/4 cup plain yogurt 397 mg
1 cup milk 344 mg
1 banana 33 mg
1 cup blueberries 30 mg
Tryptophan 172 mg

1 cup milk 102 mg
3/4 cup plain yogurt 55 mg
1 banana 11 mg
1 cup blueberries 4 mg
Valine 1.4 g

3/4 cup plain yogurt 797 mg
1 cup milk 527 mg
1 banana 55 mg
1 cup blueberries 46 mg
Non-Essential Amino Acids

Alanine 779 mg

3/4 cup plain yogurt 413 mg
1 cup milk 273 mg
1 banana 47 mg
1 cup blueberries 46 mg
Arginine 632 mg

3/4 cup plain yogurt 290 mg
1 cup milk 229 mg
1 banana 58 mg
1 cup blueberries 55 mg
Aspartic acid 1.7 g

3/4 cup plain yogurt 764 mg
1 cup milk 691 mg
1 banana 146 mg
1 cup blueberries 84 mg
   Cysteine N/A

Glutamic acid 4 g

3/4 cup plain yogurt 1.9 g
1 cup milk 1.8 g
1 banana 179 mg
1 cup blueberries 135 mg
   Glutamine N/A

Glycine 483 mg

3/4 cup plain yogurt 233 mg
1 cup milk 159 mg
1 cup blueberries 46 mg
1 banana 45 mg
Proline 2 g

3/4 cup plain yogurt 1.1 g
1 cup milk 795 mg
1 cup blueberries 41 mg
1 banana 33 mg
Serine 1.2 g

3/4 cup plain yogurt 597 mg
1 cup milk 486 mg
1 banana 47 mg
1 cup blueberries 33 mg
Tyrosine 918 mg

3/4 cup plain yogurt 487 mg
1 cup milk 407 mg
1 cup blueberries 13 mg
1 banana 11 mg
   Asparagine N/A

   Selenocysteine N/A

Vitamin A
27%

1 cup milk 464 IU
3/4 cup plain yogurt 94 IU
1/2 cup mixed berries 86 IU
1 cup blueberries 80 IU
1 banana 76 IU
1 cup cranberry juice 20 IU
Vitamin C
151%

1 cup cranberry juice 107 mg
1 cup blueberries 14 mg
1 banana 10 mg
1/2 cup mixed berries 2.4 mg
3/4 cup plain yogurt 1.5 mg
1 cup milk 500 µg
Calcium
52%

3/4 cup plain yogurt 336 mg
1 cup milk 293 mg
1/2 cup mixed berries 22 mg
1 cup blueberries 9 mg
1 cup cranberry juice 8 mg
1 banana 6 mg
Iron
10%

1/2 cup mixed berries 605 µg
1 cup blueberries 410 µg
1 banana 310 µg
1 cup cranberry juice 250 µg
3/4 cup plain yogurt 150 µg
1 cup milk 50 µg
Vitamin D
15%

1 cup milk 120 IU
3/4 cup plain yogurt 1.5 IU
1 cup cranberry juice 0 IU
1 cup blueberries 0 IU
1 banana 0 IU
1/2 cup mixed berries 0 IU
Vitamin B-6
43%

1 banana 433 µg
1 cup milk 93 µg
3/4 cup plain yogurt 90 µg
1 cup blueberries 77 µg
1/2 cup mixed berries 46 µg
1 cup cranberry juice 0 g
Vitamin B-12
100%

1 cup milk 1.3 µg
3/4 cup plain yogurt 1 µg
1 cup cranberry juice 0 g
1 cup blueberries 0 g
1 banana 0 g
1/2 cup mixed berries 0 g
Magnesium
28%

1 banana 32 mg
3/4 cup plain yogurt 32 mg
1 cup milk 27 mg
1/2 cup mixed berries 17 mg
1 cup blueberries 9 mg
1 cup cranberry juice 3 mg
Potassium
31%

3/4 cup plain yogurt 430 mg
1 banana 422 mg
1 cup milk 342 mg
1 cup blueberries 114 mg
1/2 cup mixed berries 106 mg
1 cup cranberry juice 35 mg
Vitamin K
37%

1 cup blueberries 29 µg
1/2 cup mixed berries 15 µg
1 cup cranberry juice 2.5 µg
1 banana 0.6 µg
1 cup milk 0.5 µg
3/4 cup plain yogurt 0.4 µg
Folate
38%

1/2 cup mixed berries 26 µg
1 banana 24 µg
3/4 cup plain yogurt 20 µg
1 cup milk 12 µg
1 cup blueberries 9 µg
1 cup cranberry juice 0 g
Phosphorus
45%

3/4 cup plain yogurt 265 mg
1 cup milk 224 mg
1 banana 26 mg
1/2 cup mixed berries 23 mg
1 cup blueberries 18 mg
1 cup cranberry juice 3 mg
Selenium
24%

1 cup milk 6 µg
3/4 cup plain yogurt 6 µg
1 banana 1.2 µg
1 cup cranberry juice 0.5 µg
1 cup blueberries 0.1 µg
1/2 cup mixed berries 0.3 µg
Copper
37%

1 banana 92 µg
1/2 cup mixed berries 91 µg
1 cup blueberries 84 µg
1 cup cranberry juice 25 µg
3/4 cup plain yogurt 24 µg
1 cup milk 15 µg
Manganese
83%

1/2 cup mixed berries 924 µg
1 cup blueberries 497 µg
1 banana 319 µg
1 cup cranberry juice 121 µg
1 cup milk 34 µg
3/4 cup plain yogurt 8 µg
Thiamin
24%

1 cup milk 95 µg
3/4 cup plain yogurt 81 µg
1 cup blueberries 55 µg
1 banana 37 µg
1/2 cup mixed berries 22 µg
1 cup cranberry juice 0 g
Riboflavin
79%

1 cup milk 451 µg
3/4 cup plain yogurt 393 µg
1 banana 86 µg
1 cup blueberries 61 µg
1/2 cup mixed berries 35 µg
1 cup cranberry juice 0 g
Niacin
18%

1/2 cup mixed berries 912 µg
1 banana 785 µg
1 cup blueberries 619 µg
1 cup milk 224 µg
3/4 cup plain yogurt 209 µg
1 cup cranberry juice 104 µg
Pantothenic acid
56%

3/4 cup plain yogurt 1.1 mg
1 cup milk 869 µg
1 banana 394 µg
1 cup blueberries 184 µg
1 cup cranberry juice 132 µg
1/2 cup mixed berries 114 µg
** 
Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.




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