Vanilla Berry Smoothie (strawberry, blueberry) Recipe
Vanilla Berry Smoothie (strawberry, blueberry) has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Calcium and Vitamin C.
The food contains 29.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 24.2 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 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 an average 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.
Based on the composite nutritive standing Vanilla Berry Smoothie (strawberry, blueberry) has been given a composite ranking of 71, and in moderation.
Calorie Breakdown
| Calories from Protein | 41% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 51% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- Very high in Calcium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 475 IU | 9.5% | ||
| Vitamin C | 53.3 mg | 88.9% | ||
| Vitamin D | 40 IU | 10% | ||
| Vitamin E | 0.86 mg | 2.9% | ||
| Thiamin | 0.08 mg | 5.3% | ||
| Riboflavin | 0.2 mg | 11.7% | ||
| Niacin | 0.5 mg | 2.5% | ||
| Vitamin B6 | 0.1 mg | 5.1% | ||
| Folate | 22 mcg | 5.5% | ||
| Vitamin B12 | 0.3 mcg | 5% | ||
| Pantothenic Acid | 0.59 mg | 5.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 1383 mg | 138.3% | ||
| Iron | 0.45 mg | 2.5% | ||
| Magnesium | 20 mg | 5% | ||
| Phosphorus | 177 mg | 17.7% | ||
| Potassium | 552.9 mg | 15.8% | ||
| Sodium | 129 mg | 5.4% | ||
| Zinc | 0.5 mg | 3.3% | ||
| Copper | 0.09 mg | 4.5% | ||
| Manganese | 0.43 mg | 21.3% | ||
| Selenium | 2.7 mcg | 3.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 29.9 g | 10% | ||
| Dietary Fiber | 3.7 g | 14.8% | ||
| Sugars | 8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 24.2 g | 48.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.2 g | 3.4% | ||
| Saturated Fat | 1.1 g | 5.5% | ||
| Monounsaturated Fat | 0.1 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 231 Calories from Fat 0
% Daily Value *
Total Fat 2.2 g 3.4%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 52.6 mg 17.5%
Sodium 129 mg 5.4%
Total Carbohydrates 29.9 g 10%
Dietary Fiber 3.7 g14.8%
Sugars 8 g
Protein 24.2 g 48.4%
Vitamin A 9.5% Vitamin C 88.9%
Calcium 138.3% Iron 2.5%
*Based on a 2000 Calorie diet
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