Smoothie calories, by type
Fruit, green, berry, banana, mango and bowls — what each one really runs to, and what pushes a drink to the top of its range.
A smoothie runs from 100 to 753 calories a serving. The type sets the neighborhood; the liquid you pour, how many cups of fruit went in and whether anything creamy joined them decide where inside it you land.
A cup of berries on water and a juice-based bowl with granola on top are both smoothies, and the distance between them is enormous — which is why a single average is no use to anyone. What helps is the range for the kind you are actually drinking, and knowing which ingredient moves it.
Follow any type through for the individual blends behind its range, or run your own in the nutrition calculator.
Calories by type of smoothie
Lightest and heaviest are the extremes of the blends worked through in each guide, one serving each. That is the spread for the type, not an average of it.
What actually moves the calorie count
You use a full cup of it every time, so it is the biggest single decision in the jug. Water costs nothing, unsweetened almond milk costs almost nothing, dairy and oat milk cost more, and juice costs the most while doing the least for texture or fullness.
Before agonizing over which fruit, count the cups. Two cups carries twice what one does, and that single number predicts the calorie total better than the fruit you chose. Banana sits highest per cup; berries and peaches sit lowest.
Yogurt, avocado, oats, nut butter and protein powder are what turn a drink into a meal. They add real calories and they earn them, because they are also what stops you being hungry an hour later. Nut butter is the one that runs away fastest per spoon.
Honey, maple syrup and dates are close to pure sugar, and nobody stops at one date. If a blend needs sweetening, the cause is usually under-ripe or watery fruit — fix that first, or lean on cocoa and vanilla so the drink reads richer rather than sweeter.
A home glass and a shop cup are not the same measure, and a smoothie bowl adds toppings on top of an already thicker blend. Granola, nut butter drizzle and coconut routinely carry more than what is underneath them.
Every calorie and macro guide
Each one works through real blends with the full macro line, so you get the range rather than a single figure.
A smoothie is not one food — six real blends run from water-and-berries to a full oats-and-nut-butter meal.
Six all-fruit blends, and why the liquid you pour in matters as much as the fruit.
Same two fruits every time. The liquid, the base and the sweetener decide everything else.
The banana portion swings the total more than any fruit swap — the nut butter and the milk do the rest.
Six mango blends, from a coconut water cooler to a full breakfast in a glass.
Six worked blends, from berries-and-milk to a berry breakfast that replaces a meal.
The spinach is not the problem — the fruit you added to make it drinkable is.
The base of a bowl is lighter than the same smoothie in a glass. Then the toppings go on.
Six blends you would actually make at home, including the same recipe measured and then poured by eye.
The whole macro line for six real smoothies — not just the calories.
Six worked blends, the carb count for each, and the swaps that actually move it.
Fruit contributes almost none of it — what you add on purpose decides the number.
Calories in a store-bought smoothie
Chain cups are a different question: bigger servings, sweetened bases, and menu boards that rarely put the number in front of you. Where a brand publishes its own nutrition, that is what the guides quote — along with what the same drink comes to when you make it yourself.
The fruit is real. So is the sherbet, and so is the apple-strawberry juice that half the menu is built on. The published panel is where those three facts stop competing.
The cafe publishes full nutrition for every drink, and the answer is sitting in the sugar column rather than the calorie one. Read that column and the menu splits neatly in two.
More than the other two chains, this one genuinely depends on what you order — the spread between the best and worst drink on their own menu is wider than the gap between chains.
Smoothie King's own figures for its best-known smoothies, and the same drinks rebuilt in your own blender.
The Gladiator is the protein smoothie on the board: their protein blend and fruit, with nothing added to sweeten it. Here is what that adds up to, and how to rebuild it at home.
Pick a smoothie, see Jamba's own figures for it, then see where the same drink lands made at home.
What the cafe publishes for its best-known smoothies, and the same flavors rebuilt in your own blender.
What the chain publishes for its own menu, and the same drinks rebuilt in your own blender.
The food court cup and the freezer aisle packs are two different drinks. Here is what goes into each, and how to rebuild either one at home.
Costco publishes nothing for it. Here is what the drink is actually made of, and how to rebuild it at home.
Costco states nothing for the food court cup. Here is what the drink is made of, and how to rebuild it yourself.
Erewhon prints the ingredients but not the nutrition. Here is what those ingredients add up to in a 20 oz cup.
The Erewhon Strawberry Glaze Skin Smoothie, added up from its published ingredients — and the at-home version that gets you the same drink.
Almond milk, spinach, berries, almond butter, chia, flaxseed and a scoop of protein powder. Here is what that adds up to, and what moves it.
The base is fruit puree. The granola, the nut butter and the drizzle are where the number comes from.
Playa Bowls is known for the acai bowls, but the smoothies are their own drink — a juice base, blended fruit, and on some of them a scoop of peanut butter or granola. Here is what that comes to.
A convenience-store smoothie is built for speed, not for a nutrition panel. Here is what that means for the cup, and how to rebuild the same flavors at home.
Count the calories in your own smoothie
Pick your goal and your blend and watch calories, protein, carbs, sugar and fat land for the serving you are actually pouring.
Open the nutrition calculatorEstimates, not advice. Every figure on this page is calculated from published per-100 g reference values and standard household measures, so your own brands, portions and equipment will move it. Nothing here is medical, nutritional or dietetic advice — talk to a qualified professional before acting on it, particularly if you are pregnant, managing a health condition, or feeding a child.