| Food description |
Recovery smoothie with dates, banana, almond milk, chia seeds, peanut butter, and protein powder |
Recovery smoothie (dates, banana, almond milk, chia seeds, peanut butter, protein powder) |
| Portion summary |
Dates: 60 g
Banana: 1 medium banana, approximately 118 g edible portion
Almond milk: 355 mL
Chia seeds: 3 g
Peanut butter: 25 g
Protein powder: 40 g |
Dates (Medjool): 60 g
Banana: 1 medium (~120 g peeled)
Almond milk (unsweetened): 355 mL
Chia seeds: 3 g
Peanut butter: 25 g
Protein powder: 40 g
Dates (60 g): 166 kcal, 1 g protein, 44 g carbohydrate, 0 g fat
Banana (120 g): 107 kcal, 1 g protein, 27 g carbohydrate, 0 g fat
Almond milk unsweetened (355 mL): 53 kcal, 2 g protein, 2 g carbohydrate, 4 g fat
Chia seeds (3 g): 15 kcal, 1 g protein, 1 g carbohydrate, 1 g fat
Peanut butter (25 g): 148 kcal, 6 g protein, 5 g carbohydrate, 12 g fat
Protein powder (40 g): 155 kcal, 30 g protein, 4 g carbohydrate, 2 g fat |
| Assumptions |
Banana is a typical medium banana with approximately 118 g edible portion
Almond milk is unsweetened, since no sweetened variety or label was provided
Protein powder is a typical whey or plant protein powder with 30 g protein per 40 g serving, plus small amounts of carbohydrate and fat
Dates are standard dried dates, not syrup-coated or stuffed |
Dates are Medjool variety (most common whole date used in smoothies)
Banana is a medium-sized banana (120 g edible portion)
Almond milk is unsweetened; if sweetened, carbohydrate could increase by 10–15 g
Peanut butter is a standard commercial variety (not reduced-fat or sugar-added)
Protein powder macros estimated as ~155 kcal for 40 g serving delivering 30 g protein, with minimal carbohydrate and fat (typical of whey or plant-blend concentrate) |
| Uncertainty notes |
Almond milk type and protein powder brand could materially change the estimate. Calories calculated from macros are slightly higher than the stated total because total carbohydrate includes fiber from dates, banana, chia seeds, and peanut butter. |
Sweetened vs unsweetened almond milk would shift carbohydrate and calories modestly
Protein powder brand/type affects the non-protein macros; the 30 g protein per 40 g serving is taken as stated
Macro-calorie cross-check: (41 × 4) + (83 × 4) + (19 × 9) = 164 + 332 + 171 = 667 kcal vs 644 kcal stated; minor discrepancy (~3%) due to rounding across six items — within acceptable range |
| Raw-output reference |
local.md |
claude-cli.md |
