Kale Breakfast Smoothie Recipe
Kale Breakfast Smoothie has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6 and Vitamin C.
The food contains 42.6g of carbs. The carbohydrate profile of the the food reveals it is low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 5.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
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 78, for Kale Breakfast Smoothie, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 7% | |
| Calories from Carbs | 83% |
Why this is good for you
- High in Vitamin B6
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Cholesterol
- Low in Saturated Fat
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 5855 IU | 117.1% | ||
| Vitamin C | 23.7 mg | 39.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.9 mg | 3% | ||
| Thiamin | 0.11 mg | 7.6% | ||
| Riboflavin | 0.23 mg | 13.4% | ||
| Niacin | 0.68 mg | 3.4% | ||
| Vitamin B6 | 0.45 mg | 22.7% | ||
| Folate | 19.2 mcg | 4.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.57 mg | 5.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 163 mg | 16.3% | ||
| Iron | 0.68 mg | 3.8% | ||
| Magnesium | 26.8 mg | 6.7% | ||
| Phosphorus | 103 mg | 10.3% | ||
| Potassium | 373.1 mg | 10.7% | ||
| Sodium | 71.1 mg | 3% | ||
| Zinc | 0.23 mg | 1.5% | ||
| Copper | 0.11 mg | 5.7% | ||
| Manganese | 0.34 mg | 17% | ||
| Selenium | 1.1 mcg | 1.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 42.6 g | 14.2% | ||
| Dietary Fiber | 3.3 g | 13.2% | ||
| Sugars | 29.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5.1 g | 10.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1.5 g | 2.3% | ||
| Saturated Fat | 0.7 g | 3.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 197 Calories from Fat 0
% Daily Value *
Total Fat 1.5 g 2.3%
Saturated Fat 0.7 g 3.5%
Trans Fat
Cholesterol 5 mg 1.7%
Sodium 71.1 mg 3%
Total Carbohydrates 42.6 g 14.2%
Dietary Fiber 3.3 g13.2%
Sugars 29.2 g
Protein 5.1 g 10.2%
Vitamin A 117.1% Vitamin C 39.5%
Calcium 16.3% Iron 3.8%
*Based on a 2000 Calorie diet
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