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 520/760 cal” — this could be found right after a smoothie, indicating that the medium size is 520 calories, while a large is 760.
- “V,” “EF,” or “GF” — could all be common allergy indicators / show dietary preferences (vegetarian, egg free, gluten free)
- “low chol” — your food or drink has a low amount of cholesterol 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 “Juices”
- Click “See Details” by the Veggie Vitality Juice
- 130 calories per small juice (12 fluid oz)
- 180 in a medium (16 fluid oz)
- 240 for a large (22 fluid oz)
This is pretty low A unit commonly used to measure the amount of energy that is... More.
- 3g of protein, 115mg of sodium, and 0mg cholesterol in a small
- 4g of protein, 160mg of sodium, and 0mg of cholesterol in a medium
- 6g of protein, 200mg of sodium, and 0mg of cholesterol for a large
This juice has a fairly low amount of protein, which is to be expected. Most fruit or vegetable juices are mostly sugar.
It has an OK amount of sodium, which is good to know if trying to avoid salt.
- 27g of carbohydrates, 23g of which are sugar, and another 2 grams are fiber in a small
- 39g of carbohydrates, 33g of which are sugar, and another 3 grams are fiber in a medium size
- 51g of carbohydrates, 44g of which are sugar, and another 4 grams are fiber in a large size
Not a fantastic 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 of which is saturated, 0 grams trans fat
- 3g of fat, 0 of which is saturated, 0 grams trans fat
Obviously no trans fats in kale.
- Lastly, 420% of the "Reference Daily Intake:" see post. for Vitamin A, 15% of your daily Iron, 10% for Calcium, 25% of your Manganese, and 170% of your Vitamin C
- 560% of the RDI for Vitamin A, 20% of your daily Iron, 15% for Calcium, 35% of your Manganese, and 160% of your Vitamin C
- 710% of the RDI for Vitamin A, 25% of your daily Iron, 20% for Calcium, 45% of your Manganese, and 210% of your Vitamin C
A great source of vitamin c and a.
Our approximate macro breakdown: 11% fat, 80% carbs, 9% protein.
See also: How are Nutrients and Calories Rounded?
- Fresh Carrot Juice
- Fresh Apple Juice
- Fresh Super Greens (Spinach, Kale)
- Chia Seeds
Contains at least 0.5 servings of fruit and 3 servings of vegetables.
- A nice list of ingredients.
- Lots of vitamin c and a.
- The macros are almost completely carbs.
See also: Get to Know Your Nutrients
Hope this eating out tutorial / walk-through helps! More coming soon.
Thanks for reading!