kale and fruit green smoothie Recipe
kale and fruit green smoothie has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 23.9g of carbs. The carbohydrate profile of the the food reveals it is low 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 10.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low 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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low 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 kale and fruit green smoothie has been given a composite ranking of 85, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 28% | |
| Calories from Fat | 6% | |
| Calories from Carbs | 66% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Cholesterol
- Very low in Saturated Fat
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 8525 IU | 170.5% | ||
| Vitamin C | 47.2 mg | 78.7% | ||
| Vitamin D | 31.6 IU | 7.9% | ||
| Vitamin E | 0.86 mg | 2.9% | ||
| Thiamin | 0.15 mg | 10% | ||
| Riboflavin | 0.2 mg | 11.9% | ||
| Niacin | 0.88 mg | 4.4% | ||
| Vitamin B6 | 0.2 mg | 10.1% | ||
| Folate | 31.2 mcg | 7.8% | ||
| Vitamin B12 | 0.27 mcg | 4.5% | ||
| Pantothenic Acid | 0.49 mg | 4.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 131 mg | 13.1% | ||
| Iron | 0.63 mg | 3.5% | ||
| Magnesium | 26.4 mg | 6.6% | ||
| Phosphorus | 91 mg | 9.1% | ||
| Potassium | 418.9 mg | 12% | ||
| Sodium | 94.9 mg | 4% | ||
| Zinc | 0.48 mg | 3.2% | ||
| Copper | 0.15 mg | 7.5% | ||
| Manganese | 0.56 mg | 28.1% | ||
| Selenium | 2.8 mcg | 4% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23.9 g | 8% | ||
| Dietary Fiber | 3.1 g | 12.4% | ||
| Sugars | 19.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.1 g | 20.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 1 g | 1.5% | ||
| Saturated Fat | 0.5 g | 2.5% | ||
| Monounsaturated Fat | 0.2 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 140 Calories from Fat 0
% Daily Value *
Total Fat 1 g 1.5%
Saturated Fat 0.5 g 2.5%
Trans Fat
Cholesterol 3.1 mg 1%
Sodium 94.9 mg 4%
Total Carbohydrates 23.9 g 8%
Dietary Fiber 3.1 g12.4%
Sugars 19.3 g
Protein 10.1 g 20.2%
Vitamin A 170.5% Vitamin C 78.7%
Calcium 13.1% Iron 3.5%
*Based on a 2000 Calorie diet
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