Nutritional Facts of Healthy Apple Date Milkshake, Indian Apple Smoothie, Calories in Healthy Apple Date Milkshake, Indian Apple Smoothie

by Tarla Dalal
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How many calories does one glass of Apple Date Shake, Smoothie have?

One glass of Apple Date Shake, Smoothie gives 109 calories. Out of which carbohydrates comprise 70 calories, proteins account for 7 calories and remaining calories come from fat which is 24 calories. One glass of Apple Date Shake, Smoothie provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Apple Date Shake, Smoothie recipe. Apples and dates – these are stuff that we almost always have at home! In this amazingly simple but super tasty recipe, we pop these into the blender with some curds and a touch of vanilla to make a luscious Apple Shake that soothes your senses and pampers your palate. For a tad more sweetness, you can use a dash of honey. Thickening the shake with curds is a smart move that gives you a good dose of protein and calcium. You will thoroughly enjoy the taste as well as the health benefits of this nutritious Apple Shake.

Is Apple Date Shake,Smoothie healthy? 

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

Let's understand the Ingredients.

What's good.

1. Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple.

2. Dates (Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. But the amount of its consumption has to be strictly monitored. See details for 8 super benefits of dates

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 


Can diabetics, heart patients and over weight individuals have Apple Date Shake Smoothie?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat curds. Also the quantity of the drink should be restricted to not more than half glass. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss.

Can healthy individuals have Apple Date Shake Smoothie? 


How to burn 109 calories that come from Apple Date Shake Smoothie?

Walking (6 kmph) = 33 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 19 mins

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

Value per glass% Daily Values
Energy109 cal5%
Protein1.7 g3%
Carbohydrates17.5 g6%
Fiber3.8 g15%
Fat2.7 g4%
Cholesterol5.3 mg1%
Vitamin A53.3 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C1.3 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)1.9 mcg1%
Calcium81.6 mg14%
Iron0.8 mg4%
Magnesium14.1 mg4%
Phosphorus60.2 mg10%
Sodium33.4 mg2%
Potassium102.5 mg2%
Zinc0.1 mg1%
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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