Mango and Pineapple Smoothie Bowl – A nutritional review
The smoothie in my sights this weeks is a Mango and Pineapple Smoothie Bowl by the-veggiekitchen. You can check out her tumblr by clicking the link, many thanks to her for letting me review her smoothie bowl recipe. So let’s get into it starting with…
There is nothing too crazy about the ingredients this smoothie bowl has, it uses 4 simple ingredients to make the main part of the smoothie bowl. In addition the recipe calls for 3 different toppings. The recipe doesn’t specifically state how much of each topping you should use but I can get a good idea from the picture of the final smoothie bowl.
Nutrients and RDI values
This Mango and Pineapple Smoothie Bowl has acheived a SmoothFuel Nutritional Score of 51. If you are interested to see how the score is calculated you can read my post about it.
The Positives of the Mango and Pineapple Smoothie Bowl
The smoothie bowl contains high amounts of many vitamins and minerals. It contains 229% of your RDI for vitamin C. This is due the mango, pineapple and kiwifruit which are all very high in vitamin C. In addition to this it contains good to high amounts of 7 more vitamins in quantities above 10% of your RDI. The vitamin content is the strongest characteristic of this smoothie. This smoothie provides significant amounts of essential vitamins.
As well as high quantities of vitamins it also includes good amounts of minerals. It is a high source of magnesium (21% RDI), potassium (24%), iron (19%) and calcium (17%). Moreover it has good amounts of phosphorus (10%) and a small amount of zinc (5%).
The Negatives of the Mango and Pineapple Smoothie Bowl
The smoothie bowl contains 404 kcal which is around 16% of your total calories (based on a 2,500 kcal diet). Of this around 256 kcal are simple sugars. The smoothie bowl has 65 grams of simple sugars and a total of 92 grams of carbohydrates. The breakdown is as follows: 20 grams of fructose, 15 grams of glucose and 25 grams of sucrose. (If you total this up it adds up to less than the 65 quoted above that is because I do not have a reliable breakdown for the 5 grams of sugars in the oat milk and coconut meat.
There is a low amount of protein in the smoothie compared to the other macro nutrients. Protein makes up just a small amount of the total calories (23 kcal). In general the main reason this smoothie bowl did not score higher was because of the disproportional distribution of macro nutrients.
Advice to improve the recipe
Without changing too much I think we can make this smoothie break into the 70s in the SmoothFuel Nutritional Score. The key property we need to address is the high amount of sugars. So I’d reduce the total amount of fruit in the smoothie. It might be beneficial instead to include some slower acting carbohydrates. Oat milk is a good alternative for those on a vegan diet however regular milk does contain more nutrients. I feel the addition of a small amount of oats and changing oat milk for fat free milk would boost the total amount of micro and macro nutrients. I’m a bit of a sucker for almonds so I’d add just a small quantity as they are rich in many minerals and macro nutrients that they smoothie lacks.
My revised ingredients
The revised Nutrients and RDI values
The revised recipe scored a 70 on the SmoothFuel Nutritional Score.