Mango oats smoothie for weight loss

  • Prep Time
    30 minutes
  • Cook Time
    10 minutes
  • Serving
    1
  • View
    49

This particular mango oats smoothie for weight loss gives just 153 kCal per portion and therefore could be part of your weight loss diet. This particular oats smoothie could be deemed as healthy smoothie for weight loss for changing your teatime snack food items of evening or mid-morning. For individuals who are running against time to make breakfast, can also have this particular weight loss smoothie within their regular diet plan.

Highlight of the Mango oats smoothie for weight loss

This smoothie is made with mango which is called as king of the fruits because of its sweet taste and aroma. Mangoes are generally available in summer and hence it makes a perfect opportunity to blend them in the fresh smoothie to beat the summer heat. Mangoes are good source vitamin C, vitamin B6. Rolled oats add a lot more proteins and dietary fiber to the smoothie. This weight loss smoothie is becoming prepared using curd that offers probiotics aimed at maintaining the gut health. This smoothie does not contain any added sugar for sweetness.

Since it contains great amount of protein, dietary fiber and essential fatty acids in one serving this is a healthy smoothie for weight loss.

In general, this will be a very delicious healthy smoothie that provides sense of filling which is an important aspect managing our food cravings. Let’s observe how this oats smoothie is made.

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Ingredients

Ingredients of Mango oats smoothie

Nutrition

Nutrition in Mango Oats smoothie for weight loss - single serving

  • Daily Value*
  • Calories - 152.79 kCal, which is 7.64 % of the daily value for RDA of 2000 kCal,
  • Protein - 6.02 gm, that is 8.03 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 14.45 gm, around 5.25 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 7.5 gm, approximately 11.25 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 3.57 gm, nearly 9.39 % of the daily value for RDA of 38 gm,
  • Vitamin A - 79.68 mcg, which is 8.85 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.11 mg, that is 9.17 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.2 mg, around 15.38 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.34 mg, approximately 2.13 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.08 mg, nearly 6.15 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 58.2 mcg, which is 14.55 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0.13 mcg, that is 5.42 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 17.5 mg, around 43.75 % of the daily value for RDA of 40 mg,
  • Vitamin D - 3.59mcg, approximately 71.80 % of the daily value for RDA of 5mcg,
  • Vitamin E - 0.74 mg, nearly 49.33 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 7.32 mcg, which is 6.10 % of the daily value for RDA of 120 mcg,
  • Calcium - 230.05 mg, that is 23.01 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 147.66 mg, around 21.09 % of the daily value for RDA of 700 mg,
  • Iron - 1.43 mg, approximately 17.88 % of the daily value for RDA of 8 mg,
  • Magnesium - 32.69 mg, nearly 8.17 % of the daily value for RDA of 400 mg,
  • Copper - 0.17 mcg, which is 0.02 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.52 mg, that is 22.61 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0.01 mcg, around 0.02 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.45 mg, approximately 4.09 % of the daily value for RDA of 11 mg,
  • Chromium - 0.01 mcg, nearly 0.03 % of the daily value for RDA of 35 mcg,
  • Selenium - 1.41 mcg, which is 2.56 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 0.36 gm, that is 3.60 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 1.01 mcg, around 3.37 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 4.02 gm, approximately 6.70 % of the daily value for RDA of 60 gm,
  • Cholesterol - 15 mg, nearly 60.00 % of the daily value for RDA of 25 mg,
  • Potassium - 118.28 mg, which is 2.52 % of the daily value for RDA of 4700 mg,
  • Sodium - 51.97 mg, that is 3.46 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 56.44 mg, around 9.41 % of the daily value for RDA of 600 mg,Omega 3 - 56.44 mg, around 9.41 % of the daily value for RDA of 600 mg,Omega 3 - 56.44 mg, around 9.41 % of the daily value for RDA of 600 mg,
  • Omega 6 - 966.12 mg, approximately 161.02 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult with 2000 kCal energy requirements. This may change as per age, gender and physical activities.

How to add Mango oats smoothie for weight loss diet

Lots of people choose tea or espresso in around 11 am plus 5 evening. This tea / espresso is furthermore associated with biscuits or packed food that will provides a lot more calories which usually hinders bodyweight reduction. You can have this healthy smoothie for weight loss as a replacement of these mid-morning or evening high calorie snacks plus beverages. Quantity of nuts and seeds being additional into this healthy weight loss smoothie for losing weight may vary for every person. If you are planning it as per choice of foods, you can add all of the ingredients you want since as much as one gram to calculate nutritional figures with your own smoothie making use of Diet Kundali application. In order to calculate total nutrients in the smoothie including for small food items such as spices or herbs, it is strongly suggested to produce your month-to-month diet graph from the Diet plan Kundali app.

Care

In situation you might have elevated blood glucose, make sure you replace mangoes with other low in calories fresh fruits if you are repeating this weight loss smoothie.

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Frequently asked questions

Mangoes are naturally sweet, nutritious and contains relatively higher calories than other fruits. Nevertheless, they like any other fruits are not as responsible for weight gain as the other fatty or starchy foods such as burger, aerated drinks or fries. Having said that, eating mangoes is also subjected to laws of energy that if you eat more than required for you body, you may gain weight.

So if you are adding mangoes, you can skip sugar syrup or honey that is generally added in the smoothies to manage the calories of the dessert.

 

    Cooking method

    This smoothie is single serving.

    Step 1

    Soak poppy seeds for 25 to 30 minutes. Poppy seeds are rich in protein, calcium and fiber.
    Alternatively, you can add up to 1 spoon of pumpkin seeds, sunflower seeds or sesame seeds.

    Step 2

    Take a pan, add rolled oats and dry roast up to 3 to 4 minutes on low to medium flame. You can use instant oats too in case you don’t have rolled oats.

    Step 3

    Take 50 gm mango pulp and slice it into pieces.

    Step 4

    Now add curd.

    Step 5

    Add poppy seeds, half mango slices and rolled oats in the mixer jar. Add half cup water and grind the mix for up to 60 seconds in the grinder.

    Step 6

    Garnish with remaining half mango and roasted almonds. Serve fresh.

    Step 7

    Mangoes are favourite fruit of summer and I am sure you will want more mangoes when you take it as a smoothie as described. If you are following a low calorie diet, this mango oats smoothie for weight loss is an ideal addition to your mid-morning or evening snacks. You can repeat this as you like throughout the summer with different varieties of mangoes to see the sweetness variation.

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