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Low-Calorie Spinach Greek Yogurt Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Spinach Greek Yogurt Smoothie

Spinacia oleracea

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Low-Calorie Spinach Greek Yogurt Smoothie provides 50 kcal, 5g of protein, 8g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the nutritional benefits of spinach with the creaminess of Greek yogurt, providing a refreshing and low-calorie option for a healthy diet.

Also known as:
Spinach SmoothieGreek Yogurt Shake
Scientific NameSpinacia oleracea
Region of OriginGreece
Popular Comparisons:
Low-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Almond Milk SmoothieLow-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Apple Juice SmoothieLow-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Cashew Milk SmoothieLow-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Coconut Water SmoothieLow-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Greek Yogurt SmoothieLow-Calorie Spinach Greek Yogurt Smoothie VS Antioxidant Acai Hazelnut Milk Smoothie

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
90%
Fiber2g
Total14.0g
Protein
5g(36%)
Fats
1g(7%)
Carbohydrates
8g(57%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A469 µg (52%)
Vitamin C30 mg (33%)
Vitamin E1.5 mg (10%)
Vitamin K483 µg (402%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.2 mg (15%)
Vitamin b3 (niacin)0.6 mg (4%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate194 µg (49%)
Choline35 mg (6%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium100 mg (10%)
Iron1.5 mg (8%)
Magnesium40 mg (10%)
Phosphorus50 mg (7%)
Potassium400 mg (11%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in vitamins and minerals, particularly Vitamin K and folate, which support bone health and cellular function.
✓Low in calories and high in protein, making it an excellent choice for weight management and muscle recovery.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend fresh spinach, Greek yogurt, and a splash of water or milk until smooth. Optionally, add fruits like banana or berries for sweetness.

Smart Selection & Storage

How to Select

Choose fresh spinach with vibrant green leaves and no signs of wilting. For yogurt, select plain Greek yogurt without added sugars.

How to Store

Store spinach in the refrigerator in a breathable bag and Greek yogurt in its original container. Consume the smoothie immediately for best taste.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Weight management
•Post-workout recovery
Bioactive Compounds
Chlorophyll

May help detoxify the body and improve digestion.

Lutein

Supports eye health and may reduce the risk of age-related macular degeneration.

How to Consume
FreshBlendedAs a meal replacement
Did you know?

"Spinach is a nutrient-dense leafy green that has been cultivated for thousands of years and is known for its high iron content."

Myths vs Realities

MythSpinach is the best source of iron.
RealityWhile spinach contains iron, it is non-heme iron, which is less absorbable than heme iron found in animal products.
MythGreek yogurt is always low in calories.
RealityNot all Greek yogurts are low in calories; check the label for added sugars and fats.
MythSmoothies are always healthy.
RealitySmoothies can be high in calories and sugars if not made with whole, nutrient-dense ingredients.

Healthy Recipes

Spinach Greek Yogurt Smoothie Bowl

This vibrant smoothie bowl combines spinach and Greek yogurt for a refreshing breakfast or snack, topped with your favorite fruits and seeds.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup mixed berries
Instructions
  1. 1. Blend spinach, Greek yogurt, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds and mixed berries.
  3. 3. Enjoy immediately for a nutritious start to your day.

Tropical Spinach Greek Yogurt Smoothie

Transport yourself to a tropical paradise with this smoothie featuring spinach, Greek yogurt, and a blend of pineapple and mango.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1/2 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1 cup coconut water
Instructions
  1. 1. Combine spinach, Greek yogurt, pineapple, mango, and coconut water in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve chilled and garnish with a slice of pineapple.

Berry Spinach Greek Yogurt Smoothie

Packed with antioxidants, this berry smoothie blends spinach and Greek yogurt with a mix of strawberries and blueberries for a delicious boost.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1/2 cup strawberries
  • 1/2 cup blueberries
  • 1 tablespoon honey
  • 1 cup almond milk
Instructions
  1. 1. In a blender, add spinach, Greek yogurt, strawberries, blueberries, honey, and almond milk.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy the berry goodness.

Spinach Greek Yogurt Smoothie with Avocado

This creamy smoothie combines the richness of avocado with spinach and Greek yogurt for a nutritious and filling drink.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1/2 avocado
  • 1/2 banana
  • 1 cup almond milk
  • 1 tablespoon lime juice
Instructions
  1. 1. Blend spinach, Greek yogurt, avocado, banana, almond milk, and lime juice until smooth.
  2. 2. Taste and adjust sweetness if needed.
  3. 3. Serve immediately for a creamy, healthy treat.

Minty Spinach Greek Yogurt Smoothie

Refresh your palate with this mint-infused smoothie that combines spinach and Greek yogurt for a cool and healthy drink.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1/2 cup fresh mint leaves
  • 1/2 cup cucumber
  • 1 cup coconut water
Instructions
  1. 1. Blend spinach, Greek yogurt, mint leaves, cucumber, and coconut water until well combined.
  2. 2. Pour into a glass and garnish with a mint sprig.
  3. 3. Enjoy the refreshing flavors on a hot day.

Chocolate Spinach Greek Yogurt Smoothie

Indulge your chocolate cravings with this healthy smoothie that combines spinach, Greek yogurt, and cocoa powder for a guilt-free treat.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 2 tablespoons unsweetened cocoa powder
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon maple syrup
Instructions
  1. 1. Blend spinach, Greek yogurt, cocoa powder, banana, almond milk, and maple syrup until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve chilled for a delicious chocolate fix.

Peanut Butter Spinach Greek Yogurt Smoothie

This protein-packed smoothie features spinach, Greek yogurt, and creamy peanut butter for a satisfying and nutritious drink.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 2 tablespoons natural peanut butter
  • 1 banana
  • 1 cup almond milk
Instructions
  1. 1. Combine spinach, Greek yogurt, peanut butter, banana, and almond milk in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Pour into a glass and enjoy the rich flavors.

Spinach Greek Yogurt Smoothie with Ginger

This invigorating smoothie combines spinach, Greek yogurt, and fresh ginger for a zesty and healthy drink that boosts your immunity.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1 inch fresh ginger
  • 1/2 apple
  • 1 cup coconut water
Instructions
  1. 1. Blend spinach, Greek yogurt, ginger, apple, and coconut water until smooth.
  2. 2. Taste and adjust sweetness if desired.
  3. 3. Serve chilled for a refreshing boost.

Spinach Greek Yogurt Smoothie with Oats

This filling smoothie incorporates oats for added fiber, blending spinach and Greek yogurt for a nutritious breakfast option.

Ingredients
  • 1 cup low-calorie spinach
  • 1/2 cup Greek yogurt
  • 1/4 cup rolled oats
  • 1 banana
  • 1 cup almond milk
Instructions
  1. 1. Blend spinach, Greek yogurt, oats, banana, and almond milk until smooth.
  2. 2. Allow to sit for a couple of minutes for the oats to soften.
  3. 3. Serve in a glass and enjoy a hearty breakfast.

Frequently Asked Questions (FAQ)

Can I use frozen spinach for this smoothie?

Yes, frozen spinach can be used and may even enhance the creaminess of the smoothie.

Is Greek yogurt healthier than regular yogurt?

Greek yogurt is higher in protein and lower in carbohydrates, making it a healthier option for many.

Can I add other fruits to this smoothie?

Absolutely! Adding fruits like bananas or berries can enhance the flavor and nutritional profile.

How can I make this smoothie sweeter?

You can add honey, agave syrup, or a ripe banana for natural sweetness.

Is this smoothie suitable for weight loss?

Yes, it is low in calories and high in protein, making it a great option for weight management.

How long can I store this smoothie?

It is best consumed fresh, but can be stored in the refrigerator for up to 24 hours.

Can I use non-dairy yogurt?

Yes, non-dairy yogurt can be used as a substitute for Greek yogurt.

What are the health benefits of spinach?

Spinach is rich in vitamins A, C, and K, as well as iron and antioxidants, promoting overall health.

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Comparisons
Low-Calorie Spinach Greek Yogurt Smoothie vs Antioxidant Acai Almond Milk Smoothie Low-Calorie Spinach Greek Yogurt Smoothie vs Antioxidant Acai Apple Juice Smoothie Low-Calorie Spinach Greek Yogurt Smoothie vs Antioxidant Acai Cashew Milk Smoothie
Nutrients
Protein in Low-Calorie Spinach Greek Yogurt Smoothie Calories in Low-Calorie Spinach Greek Yogurt Smoothie Vitamin-c in Low-Calorie Spinach Greek Yogurt Smoothie Magnesium in Low-Calorie Spinach Greek Yogurt Smoothie
Featured Guides
Health Benefits of Low-Calorie Spinach Greek Yogurt Smoothie Healthy Recipes with Low-Calorie Spinach Greek Yogurt Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-a Smoothies low in carbohidratos Smoothies low in índice glucémico