Matcha and Mango Smoothie
The same matcha and mango base, finished 6 different ways. What changes between them is the liquid, the creamy base and the boost — which is where nearly all of the difference in the numbers comes from.
A matcha and mango smoothie lands between 175 and 382 calories a glass depending on how you finish it. The light blend is the lightest; the breakfast blend is the heaviest.
All 6 blends compared
One serving each, portioned by the same model as the ratio calculator — about 2¼ cups of ingredients per glass, split between liquid, frozen fruit and base. Lightest first, so the trade-off is visible rather than buried. The dots read sweetness, creaminess and thickness, weighted across everything in the glass — three dots is the top third of anything you can blend here.
One serving each. The high protein blend carries the most protein at 46 g; the light blend carries the least sugar at 17 g.
What the fruit brings
One tsp is 2 g — 6 calories, 0 g of sugar and 0.8 g of fiber, none of it added. It reads green in the glass, and it rates 0 of 3 for sweetness, 0 for thickening power and 0 for creaminess.
Out of it? The closest swaps are cocoa powder (unsweetened) and maca powder . The substitution calculator shows what each swap does to the rest of the numbers.
One cup is 165 g — 99 calories, 22.6 g of sugar and 2.6 g of fiber, none of it added. It reads orange in the glass, and it rates 3 of 3 for sweetness, 2 for thickening power and 2 for creaminess.
Out of it? The closest swaps are pineapple , peach and banana . The substitution calculator shows what each swap does to the rest of the numbers.
Light blend
Unsweetened almond milk, no heavy base — the leanest way to drink this blend.
Contains: nut.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup almond milk into the jar first — the blades need liquid to catch.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 tbsp chia seeds and pulse briefly — over-blending seeds turns it gluey.
Pour and drink straight away, while it is still thick and cold.
Green blend
A full cup of spinach hidden behind the fruit, with seeds for body.
Contains: nut.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup almond milk into the jar first — the blades need liquid to catch.
Add 1 cup spinach and blend for about twenty seconds until smooth.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 tbsp hemp seeds and pulse briefly — over-blending seeds turns it gluey.
Pour and drink straight away, while it is still thick and cold.
Dairy-free protein blend
Coconut water and pea protein — no dairy anywhere, still a serious protein hit.
Contains: soy.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup coconut water into the jar first — the blades need liquid to catch.
Add ½ cup silken tofu and blend for about twenty seconds until smooth.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 scoop pea protein powder and pulse briefly.
Pour and drink straight away, while it is still thick and cold.
High protein blend
Two protein sources stacked on the same fruit, for after training or a real breakfast.
Contains: dairy, soy.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup soy milk into the jar first — the blades need liquid to catch.
Add ½ cup greek yogurt and blend for about twenty seconds until smooth.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 scoop whey protein powder and pulse briefly.
Pour and drink straight away, while it is still thick and cold.
Creamy blend
The milkshake-textured version — the one children will actually finish.
Contains: added-sugar, dairy.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup whole milk into the jar first — the blades need liquid to catch.
Add ½ cup greek yogurt and blend for about twenty seconds until smooth.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 tbsp honey and pulse briefly.
Pour and drink straight away, while it is still thick and cold.
Breakfast blend
Oats and oat milk turn the blend into something that actually holds until lunch.
Contains: gluten.
One serving. Swap anything and the numbers move — the substitution calculator shows by how much.
Pour 1 cup oat milk into the jar first — the blades need liquid to catch.
Add ½ cup rolled oats and blend for about twenty seconds until smooth.
Add ¾ cup frozen mango and blend again until no flecks remain.
Add 1 tbsp ground flax seeds and pulse briefly — over-blending seeds turns it gluey.
Pour and drink straight away, while it is still thick and cold.
Good for
Goals earned by the ingredients in these blends, not assigned by hand — a goal only sticks when at least two ingredients pull in that direction. Across the six blends you will find: added-sugar, dairy, gluten, nut, soy.
Unsweetened liquid, no heavy base, and fruit portioned rather than poured.
Banana, dates and oats — carbohydrate you can actually taste working.
Vitamin-C fruit, avocado and omega-3 seeds — foods tied to skin health, not a treatment for it.
Fast, easy carbs from banana, dates and tropical fruit, light on fat and fiber so it sits well before training.
Fiber from berries, greens, chia and flax rather than from a supplement.
Fast carbs alongside protein, built to be drunk soon after training.
Two protein sources per glass — a powder plus a dairy or soy base.
Milkshake texture, familiar flavors, nothing green floating in it.
Oats, seeds and a real base, so it holds you past the next hour.
Pairings that share a fruit
Want it built to your own numbers?
These six are the useful shapes for this fruit. For anything else, build it ingredient by ingredient and watch the macros move as you go.
Build your ownEstimates, 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.