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Blueberry/flax smoothie - Recipe and Nutrition Facts
85

Blueberry/flax smoothie Recipe

Blueberry/flax smoothie has a average-calorie, average-carb, high-fat and average-protein content. It is a good source of Calcium and Riboflavin.

The food contains 34.7g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 9 gms of protein, it is average 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".

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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Beverage.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Blueberry/flax smoothie, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat44%
 Calories from Carbs45%

Why this is good for you

  • High in Riboflavin
  • Very low in Cholesterol
  • High in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A90 IU1.8%
Vitamin C6.3 mg10.5%
Vitamin D0 IU
Vitamin E1.6 mg5.5%
Thiamin0.14 mg9.2%
Riboflavin0.4 mg23.5%
Niacin1 mg5.1%
Vitamin B60.19 mg9.5%
Folate23.2 mcg5.8%
Vitamin B120.93 mcg15.5%
Pantothenic Acid1 mg10%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium314 mg31.4%
Iron0.38 mg2.1%
Magnesium34.8 mg8.7%
Phosphorus264 mg26.4%
Potassium490.4 mg14%
Sodium129 mg5.4%
Zinc1.1 mg7.3%
Copper0.08 mg3.9%
Manganese0.23 mg11.6%
Selenium5.3 mcg7.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34.7 g11.6%
Dietary Fiber6.2 g24.8%
Sugars13.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9 g18%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15 g23.1%
Saturated Fat1.6 g8%
Monounsaturated Fat3 g
Polyunsaturated Fat9.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 285 Calories from Fat 0

% Daily Value *

Total Fat 15 g 23.1%

Saturated Fat 1.6 g 8%

Trans Fat

Cholesterol 4.9 mg 1.6%

Sodium 129 mg 5.4%

Total Carbohydrates 34.7 g 11.6%

Dietary Fiber 6.2 g24.8%

Sugars 13.1 g

Protein 9 g 18%

Vitamin A 1.8% Vitamin C 10.5%

Calcium 31.4% Iron 2.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=686018 Embed Table:

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