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.
Calories from Protein | 7% | |
Calories from Fat | 15% | |
Calories from Carbs | 78% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 10850 IU | 217% | ||
Vitamin C | 60.1 mg | 100.1% | ||
Vitamin D | 100 IU | 25% | ||
Vitamin E | 11.6 mg | 38.5% | ||
Thiamin | 0.11 mg | 7.3% | ||
Riboflavin | 0.19 mg | 10.9% | ||
Niacin | 1.5 mg | 7.6% | ||
Vitamin B6 | 0.54 mg | 27% | ||
Folate | 65.6 mcg | 16.4% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.45 mg | 4.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 287 mg | 28.7% | ||
Iron | 2.3 mg | 12.6% | ||
Magnesium | 75.6 mg | 18.9% | ||
Phosphorus | 104 mg | 10.4% | ||
Potassium | 921.6 mg | 26.3% | ||
Sodium | 209.4 mg | 8.7% | ||
Zinc | 0.51 mg | 3.4% | ||
Copper | 0.27 mg | 13.7% | ||
Manganese | 0.78 mg | 38.9% | ||
Selenium | 2.5 mcg | 3.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 48.5 g | 16.2% | ||
Dietary Fiber | 8.2 g | 32.8% | ||
Sugars | 29.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 4.3 g | 8.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4 g | 6.2% | ||
Saturated Fat | 0.2 g | 1% | ||
Monounsaturated Fat | 0.2 g | |||
Polyunsaturated Fat | 0.4 g |
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
Per Serving | Calories 155
Protein 3.3 g | Carbs 32.1 g | Fat 3.6 g
Per Serving | Calories 206
Protein 3.1 g | Carbs 50.2 g | Fat 1.9 g
Per Serving | Calories 197
Protein 5.1 g | Carbs 42.6 g | Fat 1.5 g
Per Serving | Calories 239
Protein 22.5 g | Carbs 32.6 g | Fat 3.8 g
Per Serving | Calories 205
Protein 9.8 g | Carbs 24.5 g | Fat 8 g
Per Serving | Calories 594
Protein 16.2 g | Carbs 109.3 g | Fat 13.9 g
Per Serving | Calories 308
Protein 20.3 g | Carbs 36.6 g | Fat 8.7 g
Per Serving | Calories 170
Protein 11.4 g | Carbs 18.6 g | Fat 7.1 g