The sugar reality check

Smoothie sugar calculator

A smoothie that looks healthy can carry more sugar than a can of cola. Build yours and see the real number per serving — in grams and teaspoons.

Servings
Totals below are per serving 1

Liquid

Frozen fruit / ice

Creamy base

Boosters

Greens & extras

Your smoothie · 4 ingredients

Frozen Banana 1× 1 cup (sliced)

Frozen Strawberry 1× 1 cup

Greek Yogurt (nonfat, plain) 1× 1/2 cup

Almond Milk (unsweetened) 1× 1 cup

Sugar per serving

29g

288 Calories

17g Protein

51g Carbs

29g Sugar

8g Fiber

4g Fat

$1.70 Cost

≈ 7.3 tsp of sugar a serving. A 12 oz cola has about 39 g — most of a smoothie's sugar is from whole fruit, but it still counts.

Estimates, 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.