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.
- “M/L 550/820 cal” — this could be found right after a smoothie, indicating that the medium size is 550 calories, while a large is 820.
- “V,” “DF,” or “GF” — could all be common allergy indicators / show dietary preferences (vegan, dairy free, gluten free)
- “low cal” — your food or drink has a low amount of calories 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 “Protein” line of smoothies
- Click “See Details” under the Chocolate Smoothie
- 370 calories per small smoothie
- 450 in a medium
- 530 for a large
This is medium or low A unit commonly used to measure the amount of energy that is... More, depending on the person and context.
- 28g of protein, 170mg of sodium, and 55mg cholesterol in a small
- 30g of protein, 180mg of sodium, and 60mg of cholesterol in a medium
- 32g of protein, 240mg of sodium, and 60mg of cholesterol for a large
Nice bit of whey protein.
It has a low amount of sodium, which is nice if trying to avoid salt.
- 53g of carbohydrates, 44g of which are sugar, and another 3 grams are fiber in a small
- 69g of carbohydrates, 57g of which are sugar, and another 4 grams are fiber in a medium size
- 85g of carbohydrates, 70g of which are sugar, and another 5 grams are fiber in a large size
Not a fantastic sugar to fiber ratio if you ask me.
- 6g of fat, 2.5 of which is saturated, 0 grams trans fat
- 7g of fat, 3.5 of which is saturated, 0 grams trans fat
- 9g of fat, 4 of which is saturated, 0 grams trans fat
No trans fats. The fat probably comes from the milk and peanut butter.
- Lastly, 6% of the "Reference Daily Intake:" see post. for Vitamin A, 2% for Iron, 25% Calcium, and 10% of your Vitamin C
- 8% of the RDI for Vitamin A, 2% for Iron, 30% Calcium, and 15% of your Vitamin C
- 10% of the RDI for Vitamin A, 2% for Iron, 40% Calcium, and 20% of your Vitamin C
Not a great source of any of these Something we need in very small amounts to stay alive. The e... More.
Our approximate macro breakdown: 15% fat, 61% carbs, 24% protein.
See also: How are Nutrients and Calories Rounded?
- Chocolate Moo’d Base
- Frozen Bananas
- Whey Protein Boost
Contains Milk and Soy
- The ingredients are not quite as nutritive as some of Jamba Juice’s other smoothies, but this still beats most milkshakes.
Also the sizes are fairly even: roughly a 20% step up from small to medium, and another 20% 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!