Berry yogurt smoothie Recipe
Berry yogurt smoothie has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin C and Riboflavin.
The food contains 66.6g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and very 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 very high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.7 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 a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average 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 Berry yogurt smoothie has been given a composite ranking of 57, and in moderation.
Calorie Breakdown
| Calories from Protein | 11% | |
| Calories from Fat | 8% | |
| Calories from Carbs | 81% |
Why this is good for you
- Very high in Vitamin C
- High in Riboflavin
- Low in Cholesterol
- High in Calcium
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 225 IU | 4.5% | ||
| Vitamin C | 33.8 mg | 56.3% | ||
| Vitamin D | 13.2 IU | 3.3% | ||
| Vitamin E | 0.58 mg | 1.9% | ||
| Thiamin | 0.1 mg | 6.5% | ||
| Riboflavin | 0.36 mg | 21.4% | ||
| Niacin | 1.1 mg | 5.6% | ||
| Vitamin B6 | 0.38 mg | 19% | ||
| Folate | 44.8 mcg | 11.2% | ||
| Vitamin B12 | 0.68 mcg | 11.4% | ||
| Pantothenic Acid | 0.99 mg | 9.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 286 mg | 28.6% | ||
| Iron | 1.2 mg | 6.5% | ||
| Magnesium | 49.2 mg | 12.3% | ||
| Phosphorus | 205 mg | 20.5% | ||
| Potassium | 635.8 mg | 18.2% | ||
| Sodium | 102.7 mg | 4.3% | ||
| Zinc | 1.4 mg | 9.5% | ||
| Copper | 0.15 mg | 7.4% | ||
| Manganese | 0.67 mg | 33.6% | ||
| Selenium | 5.5 mcg | 7.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 66.6 g | 22.2% | ||
| Dietary Fiber | 4.1 g | 16.4% | ||
| Sugars | 56.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 8.7 g | 17.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3 g | 4.6% | ||
| Saturated Fat | 1.8 g | 9% | ||
| Monounsaturated Fat | 0.8 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 307 Calories from Fat 0
% Daily Value *
Total Fat 3 g 4.6%
Saturated Fat 1.8 g 9%
Trans Fat
Cholesterol 9.9 mg 3.3%
Sodium 102.7 mg 4.3%
Total Carbohydrates 66.6 g 22.2%
Dietary Fiber 4.1 g16.4%
Sugars 56.7 g
Protein 8.7 g 17.4%
Vitamin A 4.5% Vitamin C 56.3%
Calcium 28.6% Iron 6.5%
*Based on a 2000 Calorie diet
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