Strawberries, Peaches, Pineapple, Mango, And Coconut Water
Island Boost
Nutrition Facts
Calories: 250-300
Total Fat: 2-3g
Saturated Fat: 1-2g
Cholesterol: 0mg
Sodium: 100-150mg
Total Carbohydrates: 55-65g
Dietary Fiber: 6-8g
Sugars: 40-50g
Protein: 2-3g
Breakdown by ingredient
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- Strawberries (1 cup): 50 calories, 1g protein, 0g fat
- Peaches (1 cup sliced): 68 calories, 1g protein, 0g fat
- Mango (1 cup sliced): 100 calories, 1g protein, 0g fat
- Pineapple (1 cup chunks): 82 calories, 1g protein, 0g fat
- Coconut water (1 cup): 45 calories, 1g protein, 0g fat
Macronutrient distribution
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- Carbohydrates: 80-85%
- Protein: 5-10%
- Fat: 10-15%
Vitamins and Minerals
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- Vitamin C: 150% DV
- Vitamin A: 20% DV
- Potassium: 25% DV
- Folate: 15% DV
- Manganese: 10% DV
Health benefits
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- High antioxidant content from strawberries and mango supports heart health
- Vitamin C from pineapple supports immune function
- Potassium from coconut water supports healthy blood pressure
- Fiber-rich fruits support digestive health
Variations:
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- Add Greek yogurt: +100 calories, +10g protein
- Substitute coconut water with almond milk: -50 calories, +2g protein
- Add spinach or kale: +10 calories, +2g protein
- Use frozen fruit instead of fresh: -10 calories, -1g fiber