Spinach and Kale Smoothie
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 52.7 g | 19% |
| Net Carbohydrates | 42.61 g | 17% |
| Sugars | 31.65 g | 90% |
| Added Sugars | 17.24 g | 34% |
| Dietary Fiber | 10.09 g | 36% |
| Protein | 6.04 g | 12% |
| Total Fat | 7.13 g | 9% |
| Saturated Fat | 0.57 g | 3% |
| Monounsaturated Fat | 1.81 g | - |
| Polyunsaturated Fat | 3.68 g | - |
| Trans Fat | 0.02 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 365.21 mcg | 41% |
| Vitamin C | 45.21 mg | 50% |
| Vitamin D | 5 mcg | 25% |
| Minerals | ||
| Sodium | 212.69 mg | 9% |
| Potassium | 907.82 mg | 19% |
| Calcium | 634.59 mg | 49% |
| Magnesium | 120.68 mg | 29% |
| Iron | 3.3 mg | 18% |
| Zinc | 1.07 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
41%
Vitamin C
50%
Vitamin D
25%
Vitamin E
57%
Vitamin K
213%
Vitamin B1
11%
Vitamin B2
22%
Vitamin B3
15%
Vitamin B5
11%
Vitamin B6
30%
Vitamin B7
0%
Vitamin B9
7%
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
49%
Iron
18%
Magnesium
29%
Phosphorus
14%
Potassium
19%
Sodium
9%
Zinc
10%
Copper
31%
Manganese
51%
Selenium
16%
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
8%
Isoleucine
10%
Valine
10%
Lysine
7%
Tryptophan
18%
Threonine
8%
Phenylalanine
16%
Methionine
12%
Histidine
16%
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 274 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
41 min
Jogging
35 min
Cycling
36 min
Walking
1 h 5 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 smoothies are nutrient-dense, offering essential vitamins, minerals, and antioxidants that support heart health, bone strength, and immune function, according to WebMD. However, their high oxalate content, especially from spinach, has been linked to acute kidney injury in some cases and may increase the risk of kidney stone formation for susceptible individuals.
1. Are Smoothies Good for You? Pros and Cons, Nutrition Information, and More
Source: WebMD
Summary: Spinach and kale smoothies, when prepared with controlled ingredients, offer a low-calorie option that provides significant nutritional benefits including vitamins C, B, and K1, increased fiber, and antioxidants, while also carrying risks such as potential blood sugar spikes or medication interference due to vitamin K.
Read More: https://www.webmd.com/diet/smoothies-good-for-you
2. Spinach Vs. Kale: Is One Healthier?
Source: Healthline, 2019
Summary: Spinach and kale, as primary ingredients in a low-calorie smoothie, are both highly nutritious, providing a wide array of vitamins and minerals like vitamin C and K, antioxidants, and compounds that support heart health, though spinach is higher in oxalate and kale contains compounds that may affect thyroid function.
Read More: https://www.healthline.com/nutrition/kale-vs-spinach
3. How to Make a Healthy Smoothie
Source: NutritionFacts.org
Summary: Spinach and kale smoothies offer a convenient way to increase fruit and vegetable intake and maximize nutrient absorption, but their consumption warrants consideration of potential downsides such as oxalic acid content, sugar absorption, and the impact of liquid calories on weight gain, as explored in scientific discussions.
Read More: https://nutritionfacts.org/topics/smoothies/
4. "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy
Source: PubMed
Summary: Spinach and kale smoothies, particularly when consumed as part of a "Green Smoothie Cleanse," can lead to acute oxalate nephropathy, an uncommon condition causing acute kidney injury with potential progression to end-stage renal disease.
Read More: https://pubmed.ncbi.nlm.nih.gov/29203127/
5. How to Make Healthy and Delicious Smoothies
Source: Cleveland Clinic
Summary: Spinach and kale smoothies can be made healthy and low-calorie by carefully selecting ingredients such as fresh vegetables, fruits, protein sources, and healthy fats, while avoiding high-sugar juices and excessive portions, thereby providing a nutrient-dense beverage.
Read More: https://health.clevelandclinic.org/how-to-make-healthy-and-delicious-smoothies
6. Kale Vs. Spinach: Which Is Heart-Healthier?
Source: Cleveland Clinic
Summary: Spinach and kale, as key ingredients in a low-calorie smoothie, are both highly beneficial "super veggies" for heart health, with spinach aiding eye health and blood pressure reduction, and kale offering higher levels of vitamins K and C and heart-healthy flavonoids.
Read More: https://health.clevelandclinic.org/kale-vs-spinach-which-is-heart-healthier
