Pineapple-Citrus Green Smoothie – Just how nutritional is it?

Pineapple Citrus Green Smoothie

The smoothie under the microscope today is the Pineapple-Citrus Green Smoothie that has been designed by is a great resource for information about food and health, I advise anyone reading this to go and check it out after.

Knowing that this recipe has come from a website that a huge amount of information about nutrition I expect it to do well under the SmoothFuel review. I found the recipe on Google+.

The Ingredients

The quantities for this recipe are given in cups. I have included the original cup measurement and also what I have used in grams. The recipe also calls for 1 1/4 to 1 1/2 cups of water depending on how thick you want it to be.



Nutrients and RDI values


Well, I am not disappointed. The Pineapple-Citrus Green Smoothie has some impressive numbers for sure! It has done really well in the SmoothFuel Nutritional Score too, achieving a fantastic score of 77. Let’s get into the details and see what has made this a good recipe and what we could improve on.

Pineapple-Citrus-Green-Smoothie-SmoothFuel-Score 77

The Positives of the Pineapple-Citrus Green Smoothie

There are a lot of positives to this smoothie so let’s go through them one by one. The strongest part of this smoothie is its vitamins; it has a fantastic variety and quantity of vitamins. It is very high in vitamin C and K with over 200% of your RDI. In addition to that it contains over 28% of every other vitamin except B12. It is truly a great smoothie to have if you feel like you are lacking vitamins in general. Minerals – this smoothie’s second strongest characteristic. It has fantastic quantities of magnesium, potassium and iron. Moreover it has good levels of phosphorus, zinc and calcium. It is not surprising that the Pineapple-Citrus Green Smoothie has such high amounts of vitamins and minerals when it has some key ingredients like spinach, bananas and pineapple that all rich in vitamins.

The good news doesn’t stop there though. This smoothie has a ratio of omega 3 to omega 6 which fits in the 1-4 ratio that we are looking for (the actual ratio is 1 – 3.2). And finally it has a small quantity of polyphenols and antioxidants, nothing spectacular but always good to have.

Advice for improvement

There is not too much to improve on with this smoothie however I do have a few recommendations. One of the slight downsides is that it contains a high amount of carbohydrates and sugars (42 grams) for the total amount of calories. I would decrease the amount of pineapple and banana to 150 grams and 100 grams respectively. As this smoothie contains such a high amount of vitamins reducing these ingredients more or less by half doesn’t have a big impact overall in relation to RDI values. In addition I would increase the amount of hemp seed to 15 grams. These two changes help balance out the macro nutrients (reducing the amount of carbohydrates by approximately 35 grams) without really affecting the overall amounts of vitamins and minerals. These changes would increase its SmoothFuel Nutritional Score to 79. See the table below for the nutrients and RDI values with these changes.