The 50/50 Smoothie – A weight loss smoothie with fiber and protein

The 50/50 Smoothie is a low-calorie smoothie that contains just 214 kcal. The 50/50 Smoothie has been designed with two important factors for weight loss in mind, fiber, and protein. Fiber helps to regulate digestion and causes us to feel fuller for longer which helps to reduce the desire to eat more. Protein, on the other hand, is essential for many bodily functions including the maintenance of calorie-burning muscle. This low-calorie smoothie gives you around 16 grams of both of these important macronutrients whilst containing a tiny amount of total fat.


The 50/50 Smoothie is high in protein and has just 214 kcal.

The Ingredients

Info about The 50/50 Smoothie

How to make it –  This is an easy smoothie to make but there is one thing to bear in mind. Both kale and wheat bran need to be blended for a longer time than normal.  They both have a tendency to form thick and lumpy smoothies so I would advise blending for around 30 seconds. If after blending you find the smoothie to be still too thick add 100 ml of water and blend for another 10-20 seconds.

Macronutrients –  The 50/50 is a very low-calorie smoothie. It has a total of just 214 kcal. As I said before it has been designed to have good amounts of both protein and fiber. It has a total of 16.4 gram of fiber which is 47% of your recommended daily intake.

  • Fiber increases food volume without increasing its caloric effect which provides satiety (the feeling of fullness) which then may reduce appetite.

Raspberries have one of the highest proportions of fiber for a fruit. They contain 6.5 grams of fiber per 100-gram serving. There is a total of 15.5 grams of protein. Protein could be an important macronutrient to aid with weight loss. A high protein intake can increase metabolism and increase satiety. The 50/50 smoothie has a very low amount of fat and just 34 grams of carbohydrates.

Micronutrients – The 50/50 shake is a good source of vitamin K and vitamin A. It has high levels of vitamin K (304% RDI) and vitamin C (89%) as well as good levels (20%+ RDIs) of many other vitamins. Kale is high in both vitamin K and vitamin A. Raspberries and kale have about half the amount of vitamin C, gram for gram, compared to oranges.

  • The 50/50 Smoothie is a great source of magnesium and Iron, providing 49% and 52% of your RDI.

Extra Nutritional Information – The high amount of fiber and low amount of sugars (around 6 grams) means this smoothie has a very low impact on blood sugar levels making it a perfect smoothie for any time of the day. The 50/50 Smoothie does contain a disproportionate amount of fiber compared to its number of calories. Be careful to not consume excessive amounts of fiber as it can cause stomach pains, gas and bloating. This might be especially true if your body is accustomed to low amounts of fiber.

Smooth Fuel Nutritional Score

The 50/50 smoothie scored a total of 78/100.  This is a great score for such a low-calorie smoothie. The 50/50 scored well in all categories, in particular, it received bonus points for having a very low amount of saturated fat. The score was also increased because there is a great number of polyphenols and antioxidants in the 50/50 smoothie. There are two categories where the 50/50 did not score well. It was penalized for having such a high amount of fiber, if you have a low fiber diet you should be careful about consuming large amounts of fiber, gradually increase the amount of fiber in your diet. There is also a lack of vitamin B12. B12 is a vitamin that is found in animal-based products but is often added to some foods such as milk. Strict vegetarians and vegan should look out for products fortified with B12 to avoid developing a deficiency.

Nutrients and RDA values for the 50/50 Smoothie