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Fruity Green Smoothie - Recipe and Nutrition Facts
85

Fruity Green Smoothie Recipe

Fruity Green Smoothie has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Riboflavin.

The food contains 56.7g 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. Its high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 11.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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 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. 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 Fruity Green Smoothie has been given a composite ranking of 85, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat18%
 Calories from Carbs68%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Vitamin D
  • Very high in Vitamin C
  • Very high in Riboflavin
  • No Cholesterol

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2835 IU56.7%
Vitamin C25.1 mg41.8%
Vitamin D120 IU30%
Vitamin E0.08 mg0.27%
Thiamin0.02 mg1.1%
Riboflavin0.53 mg31.1%
Niacin0.1 mg0.5%
Vitamin B60.03 mg1.5%
Folate26.4 mcg6.6%
Vitamin B123 mcg50%
Pantothenic Acid0.12 mg1.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium348 mg34.8%
Iron2.7 mg15.2%
Magnesium46.4 mg11.6%
Phosphorus12 mg1.2%
Potassium565.9 mg16.2%
Sodium163 mg6.8%
Zinc0.65 mg4.3%
Copper0.04 mg1.8%
Manganese0.04 mg2.1%
Selenium5.6 mcg8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate56.7 g18.9%
Dietary Fiber9.8 g39.2%
Sugars31.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.7 g23.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.5 g10%
Saturated Fat0.5 g2.5%
Monounsaturated Fat1.5 g
Polyunsaturated Fat4.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 309 Calories from Fat 0

% Daily Value *

Total Fat 6.5 g 10%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 163 mg 6.8%

Total Carbohydrates 56.7 g 18.9%

Dietary Fiber 9.8 g39.2%

Sugars 31.9 g

Protein 11.7 g 23.4%

Vitamin A 56.7% Vitamin C 41.8%

Calcium 34.8% Iron 15.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1298831 Embed Table:

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