Blueberry Oatmeal Almond Smoothie Recipe
Blueberry Oatmeal Almond Smoothie has a high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B12, Vitamin D, Vitamin E, Thiamin and Riboflavin.
The food contains 75.4g 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 20.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 gives a good yield of Iron at 3.94 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 Blueberry Oatmeal Almond Smoothie has been given a composite ranking of 87, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 26% | |
| Calories from Carbs | 58% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin D
- Very high in Vitamin E
- Very high in Riboflavin
- High in Thiamin
- No Cholesterol
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 975 IU | 19.5% | ||
| Vitamin C | 3.9 mg | 6.5% | ||
| Vitamin D | 200 IU | 50% | ||
| Vitamin E | 6.2 mg | 20.8% | ||
| Thiamin | 0.3 mg | 20.2% | ||
| Riboflavin | 1.1 mg | 63.9% | ||
| Niacin | 1.5 mg | 7.6% | ||
| Vitamin B6 | 0.12 mg | 5.8% | ||
| Folate | 40 mcg | 10% | ||
| Vitamin B12 | 3.6 mcg | 60% | ||
| Pantothenic Acid | 0.86 mg | 8.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 507 mg | 50.7% | ||
| Iron | 3.9 mg | 21.9% | ||
| Magnesium | 73.2 mg | 18.3% | ||
| Phosphorus | 252 mg | 25.2% | ||
| Potassium | 744.7 mg | 21.3% | ||
| Sodium | 171.7 mg | 7.2% | ||
| Zinc | 1.9 mg | 12.8% | ||
| Copper | 0.25 mg | 12.6% | ||
| Manganese | 0.68 mg | 34.2% | ||
| Selenium | 0.98 mcg | 1.4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 75.4 g | 25.1% | ||
| Dietary Fiber | 11.3 g | 45.2% | ||
| Sugars | 33 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 20.5 g | 41% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15.1 g | 23.2% | ||
| Saturated Fat | 1.3 g | 6.5% | ||
| Monounsaturated Fat | 7.4 g | |||
| Polyunsaturated Fat | 4.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 493 Calories from Fat 0
% Daily Value *
Total Fat 15.1 g 23.2%
Saturated Fat 1.3 g 6.5%
Trans Fat
Cholesterol 0 mg
Sodium 171.7 mg 7.2%
Total Carbohydrates 75.4 g 25.1%
Dietary Fiber 11.3 g45.2%
Sugars 33 g
Protein 20.5 g 41%
Vitamin A 19.5% Vitamin C 6.5%
Calcium 50.7% Iron 21.9%
*Based on a 2000 Calorie diet
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