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Blueberry tofu smoothie - Recipe and Nutrition Facts
83

Blueberry tofu smoothie Recipe

Blueberry tofu smoothie has a high-calorie, average-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin B12, Riboflavin and Folate.

The food contains 43.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It a good source of Vitamin B6 and Vitamin B12.

It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Beverage.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Blueberry tofu smoothie, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat26%
 Calories from Carbs45%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Riboflavin
  • Low in Cholesterol
  • Very high in Calcium
  • High in Vitamin B12

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A350 IU7%
Vitamin C8.9 mg14.8%
Vitamin D63.2 IU15.8%
Vitamin E1 mg3.3%
Thiamin0.25 mg16.7%
Riboflavin0.69 mg40.7%
Niacin2.3 mg11.6%
Vitamin B60.63 mg31.3%
Folate146.4 mcg36.6%
Vitamin B121.3 mcg21.4%
Pantothenic Acid1.6 mg16%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium674 mg67.4%
Iron3.2 mg17.9%
Magnesium124.8 mg31.2%
Phosphorus557 mg55.7%
Potassium1 mg0%
Sodium169.2 mg7.1%
Zinc3.4 mg22.9%
Copper0.51 mg25.3%
Manganese1.2 mg58.9%
Selenium31.2 mcg44.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate43.2 g14.4%
Dietary Fiber4 g16%
Sugars24 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein28.3 g56.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.3 g17.4%
Saturated Fat2.4 g12%
Monounsaturated Fat2.5 g
Polyunsaturated Fat5.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 365 Calories from Fat 0

% Daily Value *

Total Fat 11.3 g 17.4%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 8.5 mg 2.8%

Sodium 169.2 mg 7.1%

Total Carbohydrates 43.2 g 14.4%

Dietary Fiber 4 g16%

Sugars 24 g

Protein 28.3 g 56.6%

Vitamin A 7% Vitamin C 14.8%

Calcium 67.4% Iron 17.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=671801 Embed Table:

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