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Washing
Wash the spinach, apple, and ginger. Pat dry them.
Spinach apple smoothie
Spinach apple smoothie has 90.1 calories per serving (1 Glass) — that's 19.9 calories per 100g. It provides 4.3g protein, 12.2g carbs, and 2.7g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Spinach apple smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories90.1 kcal
- Carbs12.2 g (48.6 kcal)
- Protein4.3 g (17.2 kcal)
- Fats2.7 g (24.3 kcal)
Nutrition Label
Spinach apple smoothie
- Serving Size1 Glass (240 g)
- Calories90.1 kcal
- Carbs12.2 g
- Fiber3.7 g
- Sugar5.5 g
- Protein4.3 g
- Fat2.7 g
- Saturated fat1.4 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.5 g
- Cholesterol6.9 mg
- Sodium70.7 mg
Nutrition per 100g
- Calories19.9 kcal
- Carbs2.7 g
- Fiber0.8 g
- Sugar1.2 g
- Protein1.0 g
- Fat0.6 g
- Cholesterol1.5 mg
- Sodium15.6 mg
1 serving = 452g
Cooking time: 5 minutes
Serves: 1 persons
Ingredients
Spinach
200 Grams
Apple small
100 Grams
Ginger fresh
2 Grams
Water
50 Milliliter
Curd
100 Grams
Instructions
1
2
Preparation
To prepare this healthy and delicious smoothie, cut the apple into pieces. Chop the ginger and spinach leaves.
3
Grinding
Now, take a mixer jar and add spinach, apple, ginger, curd. Blend this mix together till it has a smooth consistency using the required amount of water.
4
Serving
Garnish it and serve immediately as a refreshing beverage.
Also Known As
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Spinach apple smoothie | Apple ginger smoothie | Apple Mattum Inji Smoothie | Seb Adrak Smoothie |
|---|---|---|---|---|
| Calories | 90.1 kcal | 154.9 kcal | 154.9 kcal | 154.9 kcal |
| Carbs | 12.2 g | 21.3 g | 21.3 g | 21.3 g |
| Protein | 4.3 g | 5.5 g | 5.5 g | 5.5 g |
| Fat | 2.7 g | 5.3 g | 5.3 g | 5.3 g |
| Fiber | 3.7 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 5.5 g | 10.6 g | 10.6 g | 10.6 g |
| Sodium | 70.7 mg | 69.7 mg | 69.7 mg | 69.7 mg |
| Cholesterol | 6.9 mg | 19.4 mg | 19.4 mg | 19.4 mg |
Similar Recipes
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Health Goals Suitability
Weight Loss
At just 90.1 kcal per serving, this is an excellent choice for weight management. The 3.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3.7g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (6.9mg) and low saturated fat (1.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 3.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Glass (~452g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~452g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~452g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~452g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Spinach apple smoothie stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (180.2-270.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Spinach apple smoothie contains 90.1 kcal (4.3g protein, 12.2g carbs, 2.7g fat). That's 19.9 kcal per 100g. You can track exact portions in the Hint app.
At just 90.1 kcal per serving, this is an excellent choice for weight management. The 3.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3.7g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Spinach apple smoothie has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Spinach apple smoothie is light enough for dinner at 90.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Spinach apple smoothie is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 3.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
