Spinach and Kale Juice
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 38.03 g | 14% |
| Net Carbohydrates | 24.67 g | 10% |
| Sugars | 18.34 g | 52% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 13.36 g | 48% |
| Protein | 7.98 g | 16% |
| Total Fat | 2.93 g | 4% |
| Saturated Fat | 0.39 g | 2% |
| Monounsaturated Fat | 0.17 g | - |
| Polyunsaturated Fat | 1.21 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 751.97 mcg | 84% |
| Vitamin C | 201.87 mg | 224% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 153.72 mg | 7% |
| Potassium | 1280.12 mg | 27% |
| Calcium | 468.45 mg | 36% |
| Magnesium | 136.04 mg | 32% |
| Iron | 5.31 mg | 29% |
| Zinc | 1.15 mg | 10% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
84%
Vitamin C
224%
Vitamin D
0%
Vitamin E
21%
Vitamin K
800%
Vitamin B1
23%
Vitamin B2
54%
Vitamin B3
16%
Vitamin B5
16%
Vitamin B6
31%
Vitamin B7
-
Vitamin B9
0.3%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
36%
Iron
29%
Magnesium
32%
Phosphorus
12%
Potassium
27%
Sodium
7%
Zinc
10%
Copper
35%
Manganese
93%
Selenium
5%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.3%
Isoleucine
0.4%
Valine
0.5%
Lysine
0.2%
Tryptophan
0.4%
Threonine
0.3%
Phenylalanine
0.4%
Methionine
0.2%
Histidine
0.3%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 173 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
26 min
Jogging
22 min
Cycling
23 min
Walking
41 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Spinach and kale juice is a nutrient-dense beverage, recognized for its rich content of vitamins, minerals, and antioxidants. Research demonstrates that spinach and kale can significantly enhance antioxidant capacity, while both greens provide beneficial plant phytochemicals like lutein and zeaxanthin, which are associated with supporting eye health, according to WebMD.
1. 7 Health Benefits of Spinach
Source: Cleveland Clinic
Summary: Spinach, a highly nutritious food, offers a wide array of health benefits including lowering blood pressure, supporting brain and eye health, and providing essential vitamins, minerals, and antioxidants; however, juicing removes much of the fiber that aids digestion.
Read More: https://health.clevelandclinic.org/benefits-of-spinach
2. Kale Vs. Spinach: Health Benefits, Nutrition, and More
Source: Medical News Today, 2021
Summary: Spinach and kale, both dark leafy greens, offer substantial health benefits, including high levels of vitamins, minerals, and phytochemicals like zeaxanthin and lutein, with spinach providing more folate and kale being slightly higher in protein; however, juicing significantly reduces the fiber content, which moderates the fiber benefit.
Read More: https://www.medicalnewstoday.com/articles/kale-vs-spinach
3. 10 Foods That Are Good for Your Eyes
Source: WebMD
Summary: Dark, leafy greens, which encompass spinach and kale, are identified as beneficial for eye health due to their rich content of compounds like lutein and zeaxanthin.
Read More: https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods
4. Bioaccessibility and Antioxidant Capacity of Kefir‐Based Smoothies Fortified With Kale and Spinach After in Vitro Gastrointestinal Digestion
Source: Wiley Online Library
Summary: Kefir-based smoothies incorporating kale and spinach demonstrate enhanced nutritional profiles, including specific sugar contents, and exhibit significant total antioxidant capacity both before and after in vitro gastrointestinal digestion, with kale increasing initial antioxidant levels and spinach showing higher post-digestion antioxidant values; however, juicing significantly reduces the dietary fiber content, which moderates the fiber benefit.
Read More: https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.3917
5. High Oxalate Greens and Kidney Stones
Source: NutritionFacts.org, 2023
Summary: Spinach, a high-oxalate green, poses a risk for kidney stone formation, particularly when consumed in large quantities, though cooking methods like boiling can significantly reduce its oxalate content.
Read More: https://nutritionfacts.org/blog/high-oxalate-greens-and-kidney-stones/
