In this series, “Eating out: What’s in it?” we will be going over how you can figure out for yourself if something is unhealthy. Today we are taking a trip to Jamba Juice.
1. Check the menu
In more and more urban and developed cities, some nutrition information is being publicly displayed on the menu. Look for numbers or symbols next to the menu item.
- “S/L 340/810 cal” — this could be found right after a smoothie, indicating that the small size is 340 calories, while a large is 810.
- “GF,” “K,” or “DF” — could all be common allergy indicators / show dietary preferences (gluten-free, Kosher, dairy free)
- “sug free” — your food or drink has a negligible amount of sugar
These indicators are convenient and effective ways of narrowing down choices.
2. Go online
If you are eating at a chain restaurant, you can almost guarantee they will have the nutritional info on their websites. Some even have ingredients, and most include a common allergen guide.
In this case we have an extensive amount of information online for all of Jamba Juice’s products.
- Go to their website
- On the main menu select “Smoothies”
- Select “See All” next to the “Classic” line of smoothies
- Select “See Details” under the Banana Berry Smoothie
- 280 calories per small smoothie
- 390 in a medium
- 510 for a large
This is pretty low A unit commonly used to measure the amount of energy that is... More.
- 3g of protein, 65mg of sodium, and 0mg cholesterol in a small
- 4g of protein, 90mg of sodium, and 5mg of cholesterol in a medium
- 5g of protein, 110mg of sodium, and 5mg of cholesterol for a large
Unfortunately this smoothie is pretty low in protein. It is mostly just fruit and sugar.
It’s very low in sodium, which is nice if trying to avoid salt.
- 67g of carbohydrates, 59g of which are sugar, and another 3 grams are fiber in a small
- 92g of carbohydrates, 81g of which are sugar, and another 4 grams are fiber in a medium size
- 121g of carbohydrates, 106g of which are sugar, and another 5 grams are fiber in a large size
Not a great sugar to fiber ratio if you ask me.
- 1g of fat, 0 of which is saturated, 0 grams trans fat
- 1.5g of fat, 0.5 of which is saturated, 0 grams trans fat
- 2g of fat, 0.5 of which is saturated, 0 grams trans fat
No trans fats. As we saw above, this smoothie is primarily carbohydrates.
- Lastly, 2% of the "Reference Daily Intake:" see post. for Vitamin A, 4% for Iron, 10% Calcium, and 15% of your Vitamin C
- 2% of the RDI for Vitamin A, 6% for Iron, 15% Calcium, and 25% of your Vitamin C
- 4% of the RDI for Vitamin A, 8% for Iron, 20% Calcium, and 30% of your Vitamin C
Not a great source of any of these vitamins or minerals per se, but blueberries do have some healthy antioxidants.
Our approximate macro breakdown: 3% fat, 90% carbs, 7% protein.
See also: How are Nutrients and Calories Rounded?
- Apple-Strawberry Juice Blend
- Nonfat Frozen Yogurt
- Raspberry Sherbet
- I really don’t have anything bad to say. Great ingredients.
- Only downside is that you are getting these vitamins and minerals at the expense of loads of sugar.
The sizes are fairly even too: roughly a 40% step up from small to medium, and another 30% from medium to large.
See also: Get to Know Your Nutrients
Hope this eating out tutorial / walk-through helps! More coming soon.
Thanks for reading!