Panera Bread’s Green Passion smoothie contains apple juice, mango juice, spinach, romaine lettuce, parsley, kale and Greek yogurt. With a blend of fruits, vegetables and protein, this smoothie may seem like a nutritious choice. But is it really as healthy as it sounds? Let’s take a closer look at the ingredients and nutrition facts to find out.
Ingredients
The main ingredients in the Green Passion smoothie are:
- Apple juice – provides natural sweetness
- Mango juice – adds tropical flavor
- Spinach – leafy green vegetable with vitamins and minerals
- Romaine lettuce – another nutrient-rich leafy green
- Parsley – herb with antioxidants
- Kale – highly nutritious cruciferous vegetable
- Greek yogurt – provides protein and probiotics
At first glance, this smoothie contains some very healthy ingredients like spinach, kale and Greek yogurt. The combination of fruits and vegetables provides fiber, vitamins, minerals and plant compounds like antioxidants.
However, when looking closer, there are a couple concerning aspects. First, the primary ingredients are fruit juices rather than whole fruits. While juices provide beneficial nutrients and antioxidants, they lack the fiber found in whole fruits and vegetables. The fiber helps slow the absorption of sugars into the bloodstream. Without it, fruit juices can spike blood sugar levels.
Secondly, juices often contain added sugars. For example, many apple juices include extra sugar in the form of high fructose corn syrup or cane sugar. Unfortunately, Panera does not disclose if their juices are 100% juice or contain added sweeteners. Added sugars drive up the calorie content and negatively impact health.
Nutrition Facts
Now let’s analyze the nutrition facts for a 16 ounce Green Passion smoothie:
| Nutrient | Amount |
|---|---|
| Calories | 250 |
| Total Fat | 1.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 115mg |
| Total Carbohydrate | 57g |
| Dietary Fiber | 3g |
| Total Sugars | 46g |
| Protein | 7g |
With 250 calories in a 16 ounce smoothie, this drink packs in a substantial number of calories. The 46 grams of total sugars is alarmingly high, equating to over 11 teaspoons of added sugars. The Dietary Guidelines recommend limiting added sugars to less than 25 grams or 6 teaspoons per day for women and less than 38 grams or 9 teaspoons for men. With nearly a full day’s worth of added sugars in one smoothie, this is far from a healthy choice.
The protein content clocks in at a decent 7 grams, coming mostly from the Greek yogurt. However, the fiber is very low with just 3 grams per serving. Aim for 25-30 grams of fiber per day, so this smoothie provides only a small fraction of the daily needs.
Pros of the Green Passion Smoothie
Despite some negatives, the Green Passion smoothie does have some health benefits:
- Provides vitamins and minerals from fruits and veggies like spinach, kale, parsley and romaine lettuce
- Good source of antioxidants from fresh produce
- Contains beneficial probiotics from Greek yogurt that support gut and immune health
- Decent amount of protein (7 grams) to help fill you up
- Fairly low in saturated fat and sodium
The nutritious ingredients like spinach, romaine, kale and parsley give this smoothie a vitamin and mineral boost. You’ll get immune-boosting vitamin C, vitamin A for eye health, B vitamins for energy, iron, calcium, potassium and more. The phytonutrients and antioxidants in these fruits and veggies provide anti-inflammatory benefits as well.
The Greek yogurt also adds a probiotic punch. Probiotics are beneficial bacteria that support digestive and immune system function. Plus, the 7 grams of protein helps makes this smoothie more satisfying.
Compared to a milkshake or other dessert-like smoothie, Panera’s Green Passion is lower in saturated fat and sodium, mostly due to using Greek yogurt instead of ice cream. So if you’re craving something sweet, this is a better option than other high-fat, high-sugar drinks.
Cons of the Green Passion Smoothie
On the other hand, the Green Passion smoothie has several downsides:
- Extremely high in added sugars – 46 grams is more than double the recommended daily limit
- Low in fiber due to lack of whole fruits and veggies
- High calorie density due to added fruit juices and sweeteners
- Fruit juices spike blood sugar levels due to lack of fiber
- May contain artificial flavors, colors and preservatives
- Doesn’t provide lasting fullness due to liquid form and lack of protein/fiber
The exceptionally high amount of added sugars is by far the greatest concern. Consuming this much sugar promotes inflammation, weight gain, type 2 diabetes, heart disease and fatty liver disease.
With barely any fiber and almost entirely juice, this smoothie is quickly absorbed into the bloodstream as sugar. The resulting blood sugar spike leads to a crash soon after, leaving you hungry and craving more carbs and sugar.
Lacking protein and fiber means this smoothie isn’t very filling compared to eating whole fruits and veggies. You’re better off blending Greek yogurt with spinach and whole fruits at home where you can control the ingredients.
Unfortunately, many pre-made smoothies rely on fruit juices and added sugars to make them taste good. But good taste doesn’t always equal good nutrition. Knowing the pitfalls helps you make informed choices.
Healthier Alternatives
If you want a store-bought smoothie that’s truly healthy, look for ones that meet the following criteria:
- Made with whole fruits and vegetables, not just juices
- No more than 200 calories
- At least 3-5 grams of fiber
- Less than 15 grams total sugars
- At least 10-15 grams protein
- Short ingredient list with no added sugars or preservatives
Some examples of healthier smoothies include:
- Smoothie King Fit Line smoothies
- Jamba Juice Fruit & Veggie smoothies
- Tropical Smoothie Cafe Island Green or Jetty Punch smoothies
- Planet Smoothie Lean smoothies
You can also make easy homemade smoothies that are fresher and more nutritious:
Green Smoothie Recipe
- 1 cup spinach
- 1 cup milk or dairy-free milk like almond milk
- 1 banana
- 1/2 cup Greek yogurt
- 1 tablespoon ground flax or chia seeds
- 1 cup frozen mango chunks
- Blend all ingredients together until smooth
This type of smoothie maximizes whole fruits and veggies, includes healthy fats and fiber, and minimizes juice and added sugars.
Making your own smoothies gives you full control over the ingredients. Focus on whole foods like leafy greens, fruits, plant-based milk or yogurt, and seeds or nut butters. Avoid fruit juice and instead use whole fruits, which retain all the fiber.
The Bottom Line
Is Panera’s Green Passion smoothie healthy? Unfortunately, despite the nutritious-sounding ingredients, the high amount of added sugars and lack of fiber makes this smoothie a poor choice for health. Excessive fruit juice spikes blood sugar, provides empty calories without nutrition, and lacks staying power.
While this smoothie beats out typical milkshakes and frozen blended drinks, it still contains way too much sugar and not enough fiber or protein. For better nutrition and health, skip the fruit juice and added sweeteners and instead blend whole fruits and veggies. When choosing store-bought smoothies, read labels carefully and look for whole food ingredients, higher protein, lower sugar, and minimal additives. Focus on smoothies under 200 calories with at least 3 grams of fiber and no more than 15 grams total sugar. Or better yet, make your own smoothies at home where you control what goes in them.
References
- https://www.panerabread.com/en-us/menu-categories/smoothies/green-passion-smoothie.html
- https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label
- https://www.health.harvard.edu/blog/panel-urges-fda-to-revise-food-label-for-added-sugars-201102251165
- https://www.eatright.org/food/nutrition/healthy-eating/the-benefits-of-fiber
- https://health.clevelandclinic.org/are-smoothies-good-for-you/
- https://www.healthline.com/nutrition/are-smoothies-good-for-you#downsides
Conclusion
In summary, Panera’s Green Passion smoothie provides some beneficial vitamins, minerals and antioxidants from its fruit, vegetable and yogurt ingredients. However, it is extremely high in added sugars with little fiber, causing blood sugar spikes. For better nutrition and health benefits, choose smoothies made with whole fruits and veggies, limit added sugars to less than 15 grams, and aim for at least 3-5 grams of fiber. Making your own smoothie with whole food ingredients is the healthiest way to reap all the benefits.
