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What’s in Jamba Juice’s Kale-ribbean Breeze Whole Food Smoothie?

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.

Examples:

  • “S/L 360/810 cal”     — this could be found right after a smoothie, indicating that the small size is 360 calories, while a large is 810.
  • “V,” “K,” or “GF”     — could all be common allergy indicators / show dietary preferences (vegan, Kosher, gluten free)
  • “low sat fat”     — your food or drink has a low amount of saturated fat 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.

 

  1. Go to their website
  2. On the main menu select “Smoothies”
  3. Select “See All” next to the “Whole Food Nutrition” line of smoothies
  4. Click “See Details” under the Kale-ribbean Breeze Smoothie

 

Summaries- Nutrition:

  • 320 calories per small smoothie
  • 410 in a medium
  • 500 for a large

This is pretty low-calorie.

 

  • 10g of protein, 75mg of sodium, and 0mg cholesterol in a small
  • 10g of protein, 85mg of sodium, and 0mg of cholesterol in a medium
  • 11g of protein, 90mg of sodium, and 0mg of cholesterol for a large

Unfortunately this smoothie is a little low in protein.

It’s quite low in sodium, which is great if trying to avoid salt.

 

  • 66g of carbohydrates, 48g of which are sugar, and another 6 grams are fiber in a small
  • 88g of carbohydrates, 67g of which are sugar, and another 7 grams are fiber in a medium size
  • 108g of carbohydrates, 85g of which are sugar, and another 8 grams are fiber in a large size

 

Not an amazing sugar to fiber ratio if you ask me.

See also: How to Understand and Apply the Nutrition Facts

 

  • 3g of fat, 0 of which is saturated, 0 grams trans fat
  • 3.5g of fat, 0 of which is saturated, 0 grams trans fat
  • 3.5g of fat, 0 of which is saturated, 0 grams trans fat

No trans fats. As we saw above, this smoothie is primarily fruit and vegetables.

 

  • Lastly, 320% of the RDI"Reference Daily Intake:" see post. for Vitamin A, 10% for Iron, 25% Calcium, and a whopping 230% of your Vitamin C
  • 390% of the RDI for Vitamin A, 15% for Iron, 25% Calcium, and 280% of your Vitamin C
  • 410% of the RDI for Vitamin A, 15% for Iron, 30% Calcium, and 300% of your Vitamin C

A great source of vitamins a and c.

 

Our approximate macro breakdown: 6% fat, 85% carbs, 9% protein.

See also: How are Nutrients and Calories Rounded?

 

Summaries- Ingredients:

 

Our ingredients:

 

  1. Passionfruit Mango Juice Blend
  2. Kale
  3. Mangos
  4. Nonfat Greek Yogurt
  5. Chia Seeds

 

Breakdown:

  • Good ingredients.
  • Only downside is that you are getting these vitamins and minerals at the expense of a lot of of sugar.

 

The sizes are fairly even too: roughly a 30% 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!

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