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Greek yogurt is quite a bit beyond sour cream in either protein and vitamin B-12, with 1 cup providing 71 percent from your recommended daily allowance of B-12 contributing to half of your daily protein. Both provide one-fourth to 1-third from the RDA of calcium. One half of a medium banana will prove to add about 55 calories to your smoothie, while 1/2 cup of blueberries will contribute about 40 calories. Pour in 1/2 cup of orange juice, therefore you add 55 more calories. Standard nonfat yogurts, whether plain or flavored, have between 7 and 10 grams of protein per 8-ounce serving, based on the brand you decide on. Recipes vary, but, generally, a wholesome shake provides protein, calcium, fiber and vitamins coming from the fruit and yogurt. Using yogurt in lieu of water enhances the protein and calcium content of the shake, allowing it to be a common choice for dieters and athletes.
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