Breakfast · Smoothies

Berry yogurt smoothie

Name: Berry yogurt smoothie
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Ingredients: 1 1/2 cups frozen strawberries; 3/4 cup frozen blueberries; 3/4 cup whole-milk Greek yogurt; 3/4 cup whole milk; 1 bananas; 2 tsp honey

The smoothie done as food instead of juice: frozen berries, Greek yogurt and milk, thick enough to need the spoon. What the smoothie chains sell, minus the sorbet sugar.

Time: 5 min (5 prep + 0 cook)
Servings: 2
Per serving: 280 kcal
Protein: 13 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 1/2 cups frozen strawberries200 g
3/4 cup frozen blueberries100 g
3/4 cup whole-milk Greek yogurt200 g
3/4 cup whole milk180 g
1 bananas100 g
2 tsp honey (optional)15 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Liquids first, then yogurt, then fruit — blenders pull from the bottom.
Blend until just smooth. If it jams, add milk a splash at a time; if it pours like juice, more frozen fruit.
Taste before the honey — ripe banana plus berries usually covers it.

Why does the yogurt matter?

It's the difference between drinking fruit and eating breakfast: the protein roughly triples versus a fruit-and-juice smoothie, and thick-enough-for-a-spoon slows you down, which is half of what makes any food filling.

Why this score

solidly filling

Low energy density — a lot of food for the calories.

Three routes to fullness — one is enough

18% of kcal

80% water

15 g/Mcal

What pulls it down

10%

How scores work

Computed on the finished dish, not an average of the parts: 559 kcal goes into the pot, 795 g of ingredients comes out as ~640 g of food → 87 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 87
Protein: (18%); 4 g
Fat: (24%); 2 g
Carbohydrates: (58%); 13 g
of which sugar: 10 g
Fiber: 1 g
Sodium: 22 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.