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Katie's Kale Smoothie - Recipe and Nutrition Facts
92

Katie's Kale Smoothie Recipe

Katie's Kale Smoothie has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Vitamin E.

The food contains 48.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.3 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 average 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.

It has an average density of Sodium, thus making it suitable for a 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.

Based on the composite nutritive standing Katie's Kale Smoothie has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat15%
 Calories from Carbs78%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • High in Vitamin D
  • Very high in Vitamin C
  • Very high in Vitamin E
  • No Cholesterol

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10850 IU217%
Vitamin C60.1 mg100.1%
Vitamin D100 IU25%
Vitamin E11.6 mg38.5%
Thiamin0.11 mg7.3%
Riboflavin0.19 mg10.9%
Niacin1.5 mg7.6%
Vitamin B60.54 mg27%
Folate65.6 mcg16.4%
Vitamin B120 mcg
Pantothenic Acid0.45 mg4.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium287 mg28.7%
Iron2.3 mg12.6%
Magnesium75.6 mg18.9%
Phosphorus104 mg10.4%
Potassium921.6 mg26.3%
Sodium209.4 mg8.7%
Zinc0.51 mg3.4%
Copper0.27 mg13.7%
Manganese0.78 mg38.9%
Selenium2.5 mcg3.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate48.5 g16.2%
Dietary Fiber8.2 g32.8%
Sugars29.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.3 g8.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4 g6.2%
Saturated Fat0.2 g1%
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 225 Calories from Fat 0

% Daily Value *

Total Fat 4 g 6.2%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 209.4 mg 8.7%

Total Carbohydrates 48.5 g 16.2%

Dietary Fiber 8.2 g32.8%

Sugars 29.7 g

Protein 4.3 g 8.6%

Vitamin A 217% Vitamin C 100.1%

Calcium 28.7% Iron 12.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2031287 Embed Table:

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