For many, the morning rush leaves little time for a sit-down meal, making convenient liquid breakfast drinks a popular choice. Sanitarium's Up & Go is one of the most well-known options, designed to provide a quick boost of energy, protein, and fibre. However, when incorporating such products into a conscious nutrition diet, understanding the specific calorie and macronutrient content is crucial. The calorie count depends entirely on the product variant and serving size, which is why a careful look at the label is always the best approach.
The Calorie Breakdown: How Many Calories Are in 1 Up & Go?
An Up & Go's calorie content is not universal; it changes based on the flavour and formulation. The most common varieties sold in 250ml and 500ml sizes each have a distinct nutritional profile.
Original Flavour
The most widely available Original Up & Go, typically sold in a 250ml carton, provides around 195 calories. This version aims to offer a balance of carbohydrates, protein, and fibre for a sustained energy release. The 500ml version of the Original flavour doubles this, containing approximately 390 calories.
No Added Sugar
For those watching their sugar intake, the No Added Sugar variety is an alternative. This version contains fewer calories than the original, with a 250ml serving having approximately 139 calories. The lower sugar content primarily comes from naturally occurring lactose in the milk.
Protein Energise
Designed for those needing an extra protein boost, the Protein Energise line offers more protein and subsequently, more calories. A standard 250ml Protein Energise drink has around 240 calories, while the larger 500ml bottle can contain close to 400 calories.
Understanding the Nutritional Profile of Up & Go
Beyond just calories, the nutritional makeup of an Up & Go offers important insights into its role in a healthy diet. Key nutritional components include:
- Protein: The drinks are a source of protein, derived from skim milk powder and soy protein. The Protein Energise version, in particular, contains a significantly higher amount to aid satiety and muscle recovery.
- Fibre: Both the Original and No Added Sugar variants provide a good source of fibre, contributing to digestive health. The fibre comes from sources like resistant maize starch and inulin, rather than whole grains.
- Low GI: Many Up & Go variants are low Glycaemic Index (GI), which means they provide a slower, more sustained release of energy compared to high GI foods.
- Vitamins and Minerals: Up & Go is fortified with 11 essential vitamins and minerals, including Vitamins A, B1, B2, B6, B12, C, and D, as well as calcium and phosphorus.
Despite these benefits, it is important to remember that Up & Go is a processed food product. While it is more nutritious than simply skipping breakfast, it does not fully replace the benefits of a whole food meal.
Comparison of Up & Go Variants
To make an informed decision, it is helpful to compare the nutritional information of the most common Up & Go variants. Below is a comparison table based on a 250ml serving size:
| Nutrient | Original (250ml) | No Added Sugar (250ml) | Protein Energise (250ml) |
|---|---|---|---|
| Energy | ~195 calories | ~139 calories | ~240 calories |
| Protein | 8.3 g | 8.4 g | 17.7 g |
| Sugars | 16.1 g | 10.5 g* | 16.6 g |
| Dietary Fibre | 4.0 g | 4.0 g | 2.6 g |
*This value may vary slightly depending on the specific product and formulation.
Making Up & Go Work for Your Diet
For those with busy lifestyles, Up & Go can serve as a valuable part of a balanced diet. Here are some ways to best utilise this liquid breakfast:
- As a convenient meal replacement: When you are truly short on time, an Up & Go is a better option than skipping breakfast entirely, as it provides protein, fibre, and vitamins.
- Pair with a whole food: To increase satiety and add more nutrients, consider having an Up & Go alongside a piece of fruit, a handful of nuts, or a boiled egg.
- Choose the right variant: Your choice should align with your nutritional goals. For higher protein, choose the Energise version. For lower calories and sugar, opt for the No Added Sugar version.
- Consider it a snack: Due to its lower satiety compared to a solid meal, an Up & Go can also serve as a filling snack between meals.
By being mindful of the nutritional differences between variants, you can effectively integrate Up & Go into your diet, ensuring it contributes positively towards your overall health and fitness goals. For more specific product information, it is always best to check the manufacturer's website or the product's nutritional label.
Conclusion
In conclusion, the answer to "how many calories are in 1 up n go?" depends on the specific product. While the Original 250ml version contains about 195 calories, other variants like the No Added Sugar or Protein Energise have different calorie counts. By comparing the nutritional information, you can make a more informed choice that fits your individual dietary needs and health objectives. Incorporating Up & Go as a convenient meal option or a nutritious snack can help you maintain energy levels throughout the day, provided it is part of a balanced overall diet.
