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Healthy Blueberry Smoothie - Recipe and Nutrition Facts
90

Healthy Blueberry Smoothie Recipe

Healthy Blueberry Smoothie has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Pantothenic Acid.

The food contains 22.6g of carbs. The carbohydrate profile of the the food reveals it is low 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 4.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, 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 a good source of Vitamin B6 and Vitamin B12.

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. 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.

Ideally consumed as a Beverage.

Based on the composite nutritive standing Healthy Blueberry Smoothie has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat39%
 Calories from Carbs52%

Why this is good for you

  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Riboflavin
  • High in Thiamin
  • Very low in Cholesterol
  • Low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A45 IU0.9%
Vitamin C0.6 mg1%
Vitamin D0 IU
Vitamin E0.82 mg2.7%
Thiamin0.44 mg29.5%
Riboflavin0.62 mg36.3%
Niacin5.5 mg27.5%
Vitamin B610.1 mg504.6%
Folate11.2 mcg2.8%
Vitamin B1225.5 mcg424.4%
Pantothenic Acid3 mg29.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium200 mg20%
Iron0.25 mg1.4%
Magnesium76.8 mg19.2%
Phosphorus167 mg16.7%
Potassium450.9 mg12.9%
Sodium124.1 mg5.2%
Zinc2.5 mg16.5%
Copper0.04 mg1.9%
Manganese0.62 mg30.8%
Selenium2.5 mcg3.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.6 g7.5%
Dietary Fiber3.6 g14.4%
Sugars11.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.3 g8.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.5 g11.5%
Saturated Fat0.8 g4%
Monounsaturated Fat1.5 g
Polyunsaturated Fat4.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 171 Calories from Fat 0

% Daily Value *

Total Fat 7.5 g 11.5%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 2.3 mg 0.8%

Sodium 124.1 mg 5.2%

Total Carbohydrates 22.6 g 7.5%

Dietary Fiber 3.6 g14.4%

Sugars 11.5 g

Protein 4.3 g 8.6%

Vitamin A 0.9% Vitamin C 1%

Calcium 20% Iron 1.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=412393 Embed Table:

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