Nutritional Facts of Mango, Banana and Spinach Smoothie Bowl, Calories in Mango, Banana and Spinach Smoothie Bowl

by Tarla Dalal
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How many calories does one serving of Mango, Banana and Spinach Smoothie Bowl have?

One serving of Mango, Banana and Spinach Smoothie Bowl gives 259 calories. Out of which carbohydrates comprise 225 calories, proteins account for 15 calories and remaining calories come from fat which is 17 calories.  One serving of Mango, Banana and Spinach Smoothie Bowl provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mango, Banana and Spinach Smoothie Bowl recipe. Watch how the sweetness of bananas and the captivating taste of mangoes combine with the humble but nutritious spinach to make an awesomely thick smoothie!


A unique topping of chopped mangoes, crunchy pomegranate and chewy chia seeds is a master stroke that raises the range of the Mango Banana and Spinach Smoothie Bowl to incomparable levels. 

This smoothie is thick and luscious because of the combination of bananas and mangoes. Plus, it has a lot of toppings. So, it’s not something you serve in a glass but in a bowl! 

This vegan smoothie bowl is quite filling, and a great option for vegan breakfast, especially since it is quick and easy. When mangoes are in season, this is a must-try!

 

Is Mango, Banana and Spinach Smoothie Bowl healthy? 

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Mango (Aam) : The most important role Mango has is to build our immune system by building our white blood cells (WBC) and in turn help to keep diseases like common cold and cough at bay. Another key nutrient that mango is brimming with is magnesium. This mineral along with potassium helps to in maintaining normal heart rate, relaxes the blood vessels and keeps blood pressure also under check. Research shows that moderate consumption of mangoes could assist in weight loss. This is because mangoes are rich in fiber. When mango is in season, a diabetic can occasionally satisfy his/her cravings of this delicious fruit within the suggested serving size i.e. ½ mango or 2 to 3 slices. Remember to include these calories and carbs as a part of your daily meal plan. See detailed benefits of mango

2. Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. Bananas contain good amounts of potassium and magnesium which lowers the risk of heart diseases. See the 7 incredible benefits of banana

3. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Can diabetics, heart patients and over weight individuals have  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT in moderation. When mango is in season, a diabetic can occasionally satisfy his/her cravings of this delicious fruit within the suggested serving size i.e. ½ mango or 2 to 3 slices. This mineral mangnesium along with potassium helps to in maintaining normal heart rate, relaxes the blood vessels and keeps blood pressure also under check. Spinach is good for the heartdiabetics and eyes.

Can healthy individuals have ?

Yes, this is healthy. 

Mango, Banana and Spinach Smoothie Bowl is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3.Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

6.Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

7. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 259 calories that come from Mango, Banana and Spinach Smoothie Bowl?

Walking (6 kmph) = 1hr 18 mins

Running (11 kmph) = 26 mins

Cycling (30 kmph) = 35 mins       

Swimming (2 kmph) = 44 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy259 cal13%
Protein3.8 g7%
Carbohydrates56.2 g19%
Fiber5.3 g21%
Fat1.9 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A7306.4 mcg152%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)2.2 mg18%
Vitamin C49.2 mg123%
Vitamin E
Folic Acid (Vitamin B9)62.7 mcg31%
MINERALS
Calcium100.3 mg17%
Iron4.2 mg20%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium105.5 mg6%
Potassium550.2 mg12%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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