Nutritional Facts of Fruit and Nut Milkshake, Protein Rich Recipe, Calories in Fruit and Nut Milkshake, Protein Rich Recipe

by Tarla Dalal
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Shravan

How many calories does one glass of Fruit and Nut Milkshake have?

One glass (204 ml) of Fruit and Nut Milkshake gives 241 calories. Out of which carbohydrates comprise 86 calories, proteins account for 29 calorie and remaining calories come from fat which is 124 calories.  One glass of Fruit and Nut Milkshake provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Fruit and Nut Milkshake recipe serves 4, makes 820 ml with 205 ml per glass.

241 calories for 1 glass of Fruit and Nut Milkshake, Protein Rich Recipe, Cholesterol 16 mg, Carbohydrates 21.7g, Protein 7.3g, Fat 13.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Fruit and Nut Milkshake, Protein Rich Recipe.

Click here to view Fruit and Nut Milkshake recipe | healthy Indian fruit and nut milkshake | fruit and nut milkshake for weight loss | with 15 amazing images.

The fruit and nut milkshake recipe is a popular Indian drink that is made without any added sugar or honey. Learn how to make fruit and nut milkshake for weight loss.

A fruit and nut milkshake is a blended Indian drink made with fruits, nuts, and milk. It is a delicious and nutritious way to get your daily dose of fruits and nuts. The fruits provide vitamins, minerals, and antioxidants, while the nuts provide protein, healthy fats, and fiber.

Fruits :  Typically, a variety of fruits are used to create a flavorful and colorful milkshake. Common choices include bananas, strawberries, blueberries, mangoes, peaches, or any other fruits you prefer. The fruits add natural sweetness. We have used bananas in this recipe because they are a popular and affordable fruit that is available year-round in India.

Which milk to use ? To achieve the desired creamy consistency, you can use regular cow's milk, but many people also opt for milk alternatives like almond milk, soy milk, oat milk, or coconut milk. These alternatives cater to various dietary preferences, including lactose intolerance and vegan diets. If you are trying to lose weight, you may want to use low-fat milk in your fruit and nut milkshake.

Sweeteners (Optional): Depending on your taste preferences, you may choose to add sweeteners like honey, maple syrup, agave nectar, or a sweetener substitute. Be mindful of the natural sweetness from the bananas and adjust the sweeteners accordingly.

To make fruit and nut milkshake, in a mixer put bananas, milk or almond milk, walnuts, almonds, pistachios and ice-cubes. Blend till smooth and frothy.

Fruit and Nut Milkshake is packed with nutrients, including calcium, magnesium, phosphorus, riboflavin, and protein.

Fruit and nut milkshakes are a healthy and delicious way to start your day or to enjoy as a snack. They are also a great way to get your kids to eat their fruits and nuts.

pro tips for fruit and nut milkshake. 1. Use ripe bananas: Ripe bananas are sweeter and creamier, which will give your milkshake a better flavor and texture. 2. If you want to enjoy a cold and refreshing Fruit and Nut Milkshake, adding ice cubes is a must. The ice cubes will melt as they are blended, which will help to chill the smoothie. 3. Adding a little honey is a good option to further sweeten a smoothie. It is a natural sweetener that has a mild flavor that can complement the flavors of the other ingredients in the smoothie. 4. Soaking nuts helps to reduce the phytic acid, which can improve the absorption of nutrients such as magnesium, zinc, and iron.

Is Fruit and Nut Milkshake healthy?

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

Let's understand the Ingredients.

What's good.

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

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 to 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

Walnuts (Akhrot) : Eating a handful of Walnuts a day is said to increase good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for kids. Being a good source of Folate, Vitamin B9, it’s good for pregnant women to top up their folic acid with eating a bit of walnuts daily.  As it's low in the Glycemic Index, and loaded with Fibre, it’s a good choice for Diabetics. See detailed  benefits of walnuts.

Almonds (badam) Almonds are rich in B complex vitamins such as Vitamin B1, ThiamineVitamin B3, Niacin and Folate which plays an important role in brain development. Almonds balance your cholesterol levels. almonds have a very low glycemic index and good for diabetics. See all 13 super health benefits of almonds

Pistachios : Pistachios are rich in potassium (helps regulate the body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body's energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite). These nuts are also a very good source of protein and keep you full for a long time. Like walnuts and almonds, pistachios can also cut heart disease risk. Its high monounsaturated fat content may actually lower cholesterol levels in the blood. However pistachios are often sold in salted form. Beware of this as the high sodium level will then negate the potassium content it possesses. The copper, zinc and magnesium in pistachios help to strengthen the immune system, helping us stay fit.

Can diabetics, heart patients and over weight individuals have Fruit and Nut Milkshake ?

Yes, but use low fat milk.

Can healthy individuals have Fruit and Nut Milkshake ?

Yes.

 

Fruit and Nut Milkshake is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 39% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 32% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.
  4. 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. 18% of RDA.
  5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% of RDA.

How to burn 241 calories that come from one glass of Fruit and Nut Milkshake?

Walking (6 kmph) = 1 hr 12 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 32 mins       

Swimming (2 kmph) = 41 mins

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

Value per glass% Daily Values
Energy241 cal12%
Protein7.3 g13%
Carbohydrates21.7 g7%
Fiber2 g8%
Fat13.8 g21%
Cholesterol16 mg4%
VITAMINS
Vitamin A197.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C6 mg15%
Vitamin E1.3 mg9%
Folic Acid (Vitamin B9)24.1 mcg12%
MINERALS
Calcium232.8 mg39%
Iron1.1 mg5%
Magnesium68.8 mg20%
Phosphorus194.4 mg32%
Sodium19.8 mg1%
Potassium400 mg9%
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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