Oat Bran Smoothie! Recipe
Oat Bran Smoothie! has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Vitamin D, Thiamin and Riboflavin.
The food contains 69.7g 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. With 16.4 gms of protein, it is high 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.
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 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.
Based on the composite nutritive standing Oat Bran Smoothie! has been given a composite ranking of 96, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 75% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Vitamin D
- High in Vitamin C
- Very high in Riboflavin
- Very high in Thiamin
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 89.8 IU | 1.8% | Mid 40% | Average |
| Retinol | 23.4 mcg | |||
| Vitamin C | 2 mg | 3.4% | Mid 40% | Average |
| Vitamin D | 15.3 IU | 3.8% | Top 30% | High |
| Thiamin | 0.16 mg | 10.4% | Top 30% | High |
| Riboflavin | 0.16 mg | 9.2% | Top 30% | High |
| Niacin | 0.16 mg | 0.78% | Mid 40% | Average |
| Vitamin B6 | 0.16 mg | 7.8% | Top 30% | High |
| Folate | 8.6 mcg | 2.1% | Bottom 30% | Low |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.16 mcg | 2.6% | Top 30% | High |
| Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 59.8 mg | 6% | Mid 40% | Average |
| Iron | 0.31 mg | 1.7% | Bottom 30% | Low |
| Magnesium | 23 mg | 5.7% | Mid 40% | Average |
| Phosphorus | 83 mg | 8.3% | Mid 40% | Average |
| Potassium | 0.16 mg | 0% | Bottom 30% | Low |
| Sodium | 23.5 mg | 1% | Bottom 30% | Low |
| Zinc | 0.31 mg | 2.1% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.31 mg | 15.6% | Top 30% | High |
| Selenium | 3.3 mcg | 4.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 10.9 g | 3.6% | Mid 40% | Average |
| Dietary Fiber | 1.2 g | 4.9% | Mid 40% | Average |
| Sugars | 3.6 g | |||
| Glucose | 0.9 mg | |||
| Fructose | 0.9 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.6 g | 5.1% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0.2 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.2 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.5 mg | |||
| Glycine | 0.2 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0.2 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 0.5 g | 0.77% | Bottom 30% | Low |
| Saturated Fat | 0.14 g | 0.7% | Bottom 30% | Low |
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.6 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 315 Calories from Fat 28
% Daily Value *
Total Fat 3.2 g 4.9%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 4.9 mg 1.6%
Sodium 150.1 mg 6.3%
Total Carbohydrates 69.7 g 23.2%
Dietary Fiber 7.8 g31.2%
Sugars 23.2 g
Protein 16.4 g 32.8%
Vitamin A 11.5% Vitamin C 21.7%
Calcium 38.3% Iron 11.1%
*Based on a 2000 Calorie diet
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