Strawberries, Blackberries, Raspberries, Blueberries, Banana, And Apple Juice
Very Berry
Nutrition Facts
Calories: 350-400
Total Fat: 2-3g
Saturated Fat: 0.5-1g
Cholesterol: 0mg
Sodium: 50-100mg
Total Carbohydrates: 70-80g
Dietary Fiber: 10-12g
Sugars: 50-60g
Protein: 3-4g
Breakdown by ingredient
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- Blueberries (1 cup): 85 calories, 1g protein, 0g fat
- Strawberries (1 cup): 50 calories, 1g protein, 0g fat
- Raspberries (1 cup): 64 calories, 1g protein, 0g fat
- Blackberries (1 cup): 74 calories, 1g protein, 0g fat
- Banana (1 medium): 100 calories, 2g protein, 0g fat
- Apple juice (1 cup): 110 calories, 0g protein, 0g fat
Macronutrient distribution
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- Carbohydrates: 85-90%
- Protein: 5-10%
- Fat: 5-10%
Vitamins and Minerals
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- Vitamin C: 200% DV
- Vitamin K: 25% DV
- Folate: 20% DV
- Potassium: 20% DV
- Manganese: 15% DV
Health benefits
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- High antioxidant content from berries supports heart health
- Fiber-rich berries support digestive health
- Vitamin C from strawberries supports immune function
- Potassium from banana supports healthy blood pressure
Variations:
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- Add Greek yogurt: +100 calories, +10g protein
- Substitute apple juice with almond milk: -50 calories, +2g protein
- Add spinach or kale: +10 calories, +2g protein
- Use frozen berries instead of fresh: -10 calories, -1g fiber