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.
- “V,” “K,” or “DF” — could all be common allergy indicators / show dietary preferences (vegetarian, Kosher, dairy free)
- “high prot” — your food or drink has a high amount of protein per serving
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 Chili Mango Smoothie
- 300 calories per small smoothie
- 410 in a medium
- 520 for a large
This is pretty low-calorie.
- 2g of protein, 460mg of sodium, and 5mg cholesterol in a small
- 3g of protein, 690mg of sodium, and 5mg of cholesterol in a medium
- 4g of protein, 920mg of sodium, and 5mg of cholesterol for a large
Unfortunately this smoothie is very low in protein. It is basically just fruit, water, and sugar.
It’s pretty high in sodium, which isn’t great if trying to avoid salt.
- 70g of carbohydrates, 66g of which are sugar, and another 2 grams are fiber in a small
- 94g of carbohydrates, 89g of which are sugar, and another 3 grams are fiber in a medium size
- 119g of carbohydrates, 112g of which are sugar, and another 4 grams are fiber in a large size
Not a great sugar to fiber ratio if you ask me.
- 1.5g of fat, 0 of which is saturated, 0 grams trans fat
- 2g of fat, 0.5 of which is saturated, 0 grams trans fat
- 2.5g of fat, 1 of which is saturated, 0 grams trans fat
No trans fats. As we saw above, this smoothie is primarily carbohydrates.
- Lastly, 90% of the "Reference Daily Intake:" see post. for Vitamin A, 4% for Iron, 8% Calcium, and 80% of your Vitamin C
- 140% of the RDI for Vitamin A, 6% for Iron, 10% Calcium, and 110% of your Vitamin C
- A whopping 160% of the RDI for Vitamin A, 8% for Iron, 15% Calcium, and 130% of your Vitamin C
A good source of vitamin a.
Our approximate macro breakdown: 4% fat, 93% carbs, 3% protein.
See also: How are Nutrients and Calories Rounded?
- Passion Fruit Mango Juice Blend
- Frozen Mangos
- Sherbet with Pineapple
- Spicy Chili Lime Blend
- Good ingredients.
- Only downside is that you are getting these vitamins and minerals at the expense of loads of sugar and a lot of sodium.
The sizes are fairly even too: roughly a 35% step up from small to medium, and another 25% 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!