Breakfast · Smoothies

Green smoothie

Name: Green smoothie
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Ingredients: 3 big handfuls baby spinach; 1 1/2 bananas, frozen; 3/4 cup canned pineapple juice pack; 2/3 cup whole-milk Greek yogurt; 3/4 cup water; 1 tbsp chia seeds

The spinach smoothie that tastes like fruit: banana, pineapple and mango carry two big handfuls of greens. The gateway drink for anyone who claims not to like vegetables.

Time: 5 min (5 prep + 0 cook)
Servings: 2
Per serving: 217 kcal
Protein: 10 g

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

Ingredients

3 big handfuls baby spinach90 g
1 1/2 bananas, frozen150 g
3/4 cup canned pineapple juice pack150 g
2/3 cup whole-milk Greek yogurt150 g
3/4 cup water180 g
1 tbsp chia seeds10 g

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

Steps

Blend the spinach with the water first, alone, until no flecks remain — this is why café green smoothies look smooth and home ones look speckled.
Add everything else and blend again.
Taste before sweetening: frozen banana plus pineapple usually makes sugar unnecessary.

Will I taste the spinach?

Barely — pineapple's acid and banana's sweetness cover it, which is the trick every smoothie shop uses. Kale is stronger and needs more fruit to hide, which costs you what the greens gained.

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

86% water

20 g/Mcal

What pulls it down

10%

How scores work

Computed on the finished dish, not an average of the parts: 434 kcal goes into the pot, 730 g of ingredients comes out as ~700 g of food → 62 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: 62
Protein: (18%); 3 g
Fat: (23%); 2 g
Carbohydrates: (60%); 9 g
of which sugar: 7 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.