Smoothie bowl with kiwi, banana and berries: calories and protein.
A smoothie bowl is mostly fruit, so its calories add up quietly: about 450 g of fruit goes into this one. Here it is, ingredient by ingredient.
2 min read
01 / The numbers
How much is in one bowl?
A base of frozen banana, mixed berries, Greek yogurt and a splash of milk, topped with kiwi, banana, berries and coconut flakes, comes to 422 calories and 17 g of protein. The fruit is about 280 of those calories; the yogurt gives 10 g of the protein.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Banana, frozen, blended | 100 g | 89 | 1 g | 23 g | 0 g |
| Mixed berries, frozen, blended | 150 g | 68 | 1 g | 16 g | 1 g |
| Greek yogurt, low-fat, blended | 100 g | 73 | 10 g | 4 g | 2 g |
| Whole milk | 60 ml | 37 | 2 g | 3 g | 2 g |
| Kiwi | 1 kiwi | 43 | 1 g | 10 g | 0 g |
| Banana slices | 50 g | 44 | 1 g | 11 g | 0 g |
| Strawberries, raspberries, blueberries | 80 g | 36 | 1 g | 8 g | 0 g |
| Coconut flakes, unsweetened | 5 g | 33 | 0 g | 1 g | 3 g |
| Total | 422 | 16 g | 77 g | 9 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- The yogurt. 100 g of low-fat Greek yogurt in the base gives 10 g of protein for 73 calories. Without it, the bowl has about 7 g of protein.
- A scoop of protein. Blending in a 30 g scoop of whey adds 114 calories and 24 g of protein.
- Crunchy toppings. 30 g of granola adds 141 calories and a tablespoon of peanut butter about 94. The coconut flakes here are 33.
- How much fruit. Banana is the densest fruit in the bowl, 89 calories per 100 g, against 32 for strawberries.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. For a drinkable version in the catalog, see Greek yogurt smoothie.
Keep it simple
Count the toppings.
The base is easy to repeat; the toppings change from bowl to bowl, so they are the part worth adding up. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
