Protein & Fiber Smoothie Recipe
Protein & Fiber Smoothie has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin B6, Vitamin C, Riboflavin and Folate.
The food contains 67.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and very 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13 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'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.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Beverage.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 79, for Protein & Fiber Smoothie, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 9% | |
| Calories from Carbs | 76% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Vitamin C
- High in Riboflavin
- Very low in Cholesterol
- Very high in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 340 IU | 6.8% | ||
| Vitamin C | 134.3 mg | 223.9% | ||
| Vitamin D | 63.6 IU | 15.9% | ||
| Vitamin E | 0.44 mg | 1.5% | ||
| Thiamin | 0.23 mg | 15.6% | ||
| Riboflavin | 0.38 mg | 22.1% | ||
| Niacin | 1.2 mg | 6.1% | ||
| Vitamin B6 | 0.75 mg | 37.6% | ||
| Folate | 98 mcg | 24.5% | ||
| Vitamin B12 | 0.53 mcg | 8.9% | ||
| Pantothenic Acid | 0.95 mg | 9.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 201 mg | 20.1% | ||
| Iron | 1.5 mg | 8.4% | ||
| Magnesium | 74 mg | 18.5% | ||
| Phosphorus | 150 mg | 15% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 60.4 mg | 2.5% | ||
| Zinc | 0.77 mg | 5.1% | ||
| Copper | 0.15 mg | 7.6% | ||
| Manganese | 0.37 mg | 18.3% | ||
| Selenium | 5.6 mcg | 8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 67.9 g | 22.6% | ||
| Dietary Fiber | 11.1 g | 44.4% | ||
| Sugars | 44.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13 g | 26% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.5 g | 5.4% | ||
| Saturated Fat | 1.2 g | 6% | ||
| Monounsaturated Fat | 0.7 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 343 Calories from Fat 0
% Daily Value *
Total Fat 3.5 g 5.4%
Saturated Fat 1.2 g 6%
Trans Fat
Cholesterol 6.1 mg 2%
Sodium 60.4 mg 2.5%
Total Carbohydrates 67.9 g 22.6%
Dietary Fiber 11.1 g44.4%
Sugars 44.6 g
Protein 13 g 26%
Vitamin A 6.8% Vitamin C 223.9%
Calcium 20.1% Iron 8.4%
*Based on a 2000 Calorie diet
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