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Mango and carrot smoothie
Bursting with vitamin C and beta carotene...
What you need
- 1/2 mango
- 4 carrots
- 1 orange
Method
Put all ingredients into a blender.
Blend on a low speed for about 20 seconds. Gradually increase the speed to high for another 20-30 seconds.
Serve in a glass.
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Preparation 5 minutes Total 5 minutes -
Energy 214 kcal/serving Fat 0.19 g/serving Carbohydrates 53.27 g/serving Glycaemic Index 46 Glycaemic Load 24.97 
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Submitted by: Suna
Serving suggestion
Serve cold.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 899 | 207 | 10475 | 8350 |
| Energy (kcal) | 214 | 49.4 | 2500 | 2000 |
| Protein (g) | 3.82 | 0.88 | ||
| Carbohydrate (g) | 53.3 | 12.3 | 345 | 275 |
| Fat (g) | 0.82 | 0.19 | 95 | 70 |
| Fat (saturated) (g) | 0.15 | 0.03 | ||
| Fibre (g) | 11.0 | 2.53 | ||
| Sodium (mg) | 72.1 | 16.6 | ||
| Salt (equivalent) (g) | 0.18 | 0.04 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 6056 | 1393 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.51 | 0.12 | 2 |
| Vitamin C (mg) | 116 | 26.9 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.39 | 0.55 | 10 |
| Zinc (mg) | 0.53 | 0.12 | 15 |
| Calcium (mg) | 116 | 26.9 | 800 |
| Folate (mcg) | 82.2 | 18.9 | 200 |
| Iron (mg) | 1.27 | 0.29 | 14 |
| Magnesium (mg) | 52.4 | 12.1 | 300 |
| Niacin (mg) | 2.83 | 0.65 | 18 |
| Pantothenic acid (mg) | 0.89 | 0.20 | 6 |
| Riboflavin (mg) | 0.23 | 0.05 | 1.6 |
| Phosphorous (mg) | 117 | 27.1 | 800 |
| Thiamin (mg) | 0.37 | 0.08 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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