First Watch is a popular breakfast and brunch restaurant chain with over 250 locations across the United States. One of their signature menu items is the Kale Tonic – a blended superfood beverage made with kale, apple, ginger, and lemon. With the rising popularity of juicing and smoothies, many health-conscious consumers are curious about the calorie content of blended drinks like the Kale Tonic. This article will provide a thorough breakdown of the estimated calories and nutritional value of a First Watch Kale Tonic.
What is in a First Watch Kale Tonic?
According to the First Watch menu, a Kale Tonic contains the following key ingredients:
- Kale
- Apple
- Ginger
- Lemon
The primary base of the smoothie is kale, a dark leafy green that is touted for its exceptional nutritional profile. Kale is high in vitamins A, C, and K, contains antioxidants, and is a good source of calcium, potassium, fiber, iron, and magnesium.
Apples provide a sweetness to balance out the earthy flavors of the kale and ginger. Apples are high in fiber, vitamin C, and contain antioxidants.
Ginger adds a spicy kick and has anti-inflammatory properties. Lemon provides a bright, citrusy flavor along with vitamin C and antioxidants.
Calories in Kale
When determining the calories in a blended drink, the first step is to look at the calorie content of each ingredient.
Here is a look at the calories in kale, which makes up the main component of a First Watch Kale Tonic:
| Type of Kale | Calories per 1 Cup Chopped (67g) |
|---|---|
| Curly Kale | 33 |
| Lacinato Kale | 36 |
As you can see, kale is very low in calories with only about 35 calories per cup when chopped. This makes it an excellent base for a low-calorie smoothie.
Calories in Apples
Next, let’s look at the calorie content of apples:
| Type of Apple | Calories Per 1 Medium Apple (182g) |
|---|---|
| Gala | 95 |
| Fuji | 96 |
| Honeycrisp | 97 |
A medium apple contains around 95 calories, regardless of the variety. So apples add a modest amount of calories to the Kale Tonic.
Calories in Ginger and Lemon
Finally, let’s take a look at the calorie content of ginger and lemon:
| Ingredient | Calories |
|---|---|
| 1 Tablespoon Grated Ginger | 5 |
| 1 Wedge Lemon | 2 |
Ginger and lemon provide powerful flavor and health benefits, while adding minimal calories to the smoothie.
Estimated Calories in a Small First Watch Kale Tonic
Now that we know the calories in each ingredient, we can estimate the total for a full Kale Tonic.
A small 12oz Kale Tonic likely contains approximately:
- 1 cup chopped kale: 35 calories
- 1 medium apple: 95 calories
- 1 tablespoon ginger: 5 calories
- 1 lemon wedge: 2 calories
Total estimated calories: About 140 calories
This is only an estimate, as exact measurements are not published by First Watch. However, based on typical smoothie ratios, a small Kale Tonic likely contains around 140 calories.
Estimated Calories in a Large First Watch Kale Tonic
First Watch also offers the Kale Tonic in a large 20oz size.
Doubling the ingredients to account for the larger size, we can estimate a large Kale Tonic has approximately:
- 2 cups kale: 70 calories
- 2 medium apples: 190 calories
- 2 tablespoons ginger: 10 calories
- 2 lemon wedges: 4 calories
Total estimated calories in a large: About 275 calories
So by upgrading to the 20oz size, you add an additional 135 calories.
Daily Calorie Needs
To put these numbers into context, here is a look at general daily calorie needs:
| Gender | Daily Calorie Needs for Moderate Activity Level |
|---|---|
| Women | Around 2,000 calories |
| Men | Around 2,500 calories |
A small Kale Tonic provides 140 calories, or about 7% of daily needs for an average woman and 6% for an average man. The large size has 275 calories, making up 14% and 11% respectively.
So while blended drinks can sometimes pack in extra calories from things like added juices or sweeteners, the vegetable-and fruit-based First Watch Kale Tonic is a relatively low-calorie option.
Nutritional Value Beyond Calories
When looking at any food or drink, it’s important to look beyond just calories and also consider the nutritional value.
The Kale Tonic smoothie packs in several beneficial vitamins, minerals, and antioxidants from its ingredient list including:
- Vitamin A
- Vitamin C
- Vitamin K
- Potassium
- Magnesium
- Iron
- Calcium
- Fiber
- Antioxidants
So while the calorie count is relatively low, you get a major infusion of nutrients from this blend of superfoods.
Tips for Maximizing Nutrition
Here are some tips to getting the most nutritional bang for your buck when ordering a First Watch Kale Tonic:
- Ask them to pack it with extra kale to increase fiber, vitamins, and minerals.
- Opt for green apple over red apple for slightly more antioxidants.
- Add in a scoop of protein powder to help you stay full.
- Ask them to go easy on the lemon to reduce acidity if you have reflux.
- Top with chia seeds for an extra boost of fiber and omega-3s.
- Substitute spinach for even more vitamin K and folate.
With some simple customizations, you can modify your Kale Tonic to pack in even more nutrition.
Should You Drink Kale Tonic Every Day?
Due to its stellar nutrition profile, you may wonder if you should drink a First Watch Kale Tonic every day. Here are some things to consider:
- At 140 calories for a small, it’s low enough in calories for a daily habit without overdoing it.
- It provides a major dose of green vegetables, covering your bases for daily vegetable intake.
- The fiber and protein help keep you full and satisfied.
- However, too much lemon/ginger may irritate your mouth or stomach.
- Drinking only smoothies long-term can make it hard to get adequate fiber, protein, and healthy fats at meals.
Overall, a Kale Tonic makes for a very nutritious occasional breakfast or snack. But for balanced nutrition, fruits and veggies should come from a variety of sources vs relying solely on smoothies.
Aim for no more than one Kale Tonic per day, and round it out with fiber-rich whole foods at meals.
Cost of a Kale Tonic
Here is a look at the price of a First Watch Kale Tonic:
| Size | Price |
|---|---|
| Small (12oz) | $5.99 |
| Large (20oz) | $7.99 |
Expect to pay right around $6 for a small and $8 for a large. It is one of the more expensive menu items. But given the amount of nutritious ingredients packed in, the cost may be worth it for some.
You can save by ordering a small size, or opting for water or a less pricey smoothie. But the signature Kale Tonic is one of their healthiest blended drinks.
Conclusion
A First Watch Kale Tonic is estimated to contain around 140 calories in a small size and 275 calories in a large. Though fairly low in calories, especially for a blended fruit and vegetable drink, it provides a major infusion of vitamins, minerals, fiber, and antioxidants from its combination of kale, apple, ginger, and lemon.
Limiting yourself to no more than one Kale Tonic per day can help increase your fruit and vegetable intake as part of a healthy diet. Though pricier than other menu items, the nutrition benefits may make the splurge worth it for some health-conscious consumers.