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.
Calories from Protein | 14% | |
Calories from Fat | 19% | |
Calories from Carbs | 66% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 21200 IU | 424% | ||
Vitamin C | 174 mg | 290% | ||
Thiamin | 0.33 mg | 22% | ||
Niacin | 6.4 mg | 32% | ||
Vitamin B6 | 1.2 mg | 58% | ||
Folate | 192 mcg | 48% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 440 mg | 44% | ||
Iron | 7.9 mg | 44% | ||
Magnesium | 180 mg | 45% | ||
Potassium | 1294 mg | 37% | ||
Sodium | 110 mg | 4.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 56.6 g | 18.9% | ||
Dietary Fiber | 10.1 g | 40.4% | ||
Sugars | 21.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.2 g | 24.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.3 g | 11.2% | ||
Saturated Fat | 0.8 g | 4% |
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
Per Serving | Calories 147
Protein 3.3 g | Carbs 35.1 g | Fat 1.4 g
Per 100g | Calories 58
Protein 0.82 g | Carbs 6.8 g | Fat 3 g
Per Serving | Calories 142
Protein 6.8 g | Carbs 29.7 g | Fat 1.2 g
Per Serving | Calories 213
Protein 5.6 g | Carbs 42.1 g | Fat 5.1 g
Per Serving | Calories 155
Protein 0.2 g | Carbs 39.5 g | Fat 0.1 g
Per Serving | Calories 71
Protein 1.1 g | Carbs 22.5 g | Fat 0.2 g
Per Serving | Calories 73
Protein 0.4 g | Carbs 18.9 g | Fat 0.1 g
Per Serving | Calories 42
Protein 0.1 g | Carbs 11.4 g | Fat 0 g