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Kale and Banana Smoothie - Recipe and Nutrition Facts
94

Kale and Banana Smoothie Recipe

Kale and Banana Smoothie has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Niacin and Folate.

The food contains 56.6g 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 12.2 gms of protein, it is high 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 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 gives a good yield of Iron at 7.92 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. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high 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 Kale and Banana Smoothie has been given a composite ranking of 94, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat19%
 Calories from Carbs66%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A21200 IU424%
Vitamin C174 mg290%
Thiamin0.33 mg22%
Niacin6.4 mg32%
Vitamin B61.2 mg58%
Folate192 mcg48%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium440 mg44%
Iron7.9 mg44%
Magnesium180 mg45%
Potassium1294 mg37%
Sodium110 mg4.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate56.6 g18.9%
Dietary Fiber10.1 g40.4%
Sugars21.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.2 g24.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.3 g11.2%
Saturated Fat0.8 g4%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 311 Calories from Fat 66

% Daily Value *

Total Fat 7.3 g 11.2%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 110 mg 4.6%

Total Carbohydrates 56.6 g 18.9%

Dietary Fiber 10.1 g40.4%

Sugars 21.2 g

Protein 12.2 g 24.4%

Vitamin A 424% Vitamin C 290%

Calcium 44% Iron 44%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/kale-and-banana-smoothie/detail.aspx Embed Table:

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